The old cliché, "Remember, you are eating for two," is just a myth. This statement makes many expecting moms believe that they must eat more food and have a higher caloric intake when they are pregnant. In fact, the exact opposite is true, expecting moms should actually follow the cliché, "Quality, not Quantity."
When expecting, how much you eat is not as important as what you eat. Eating more calories is likely to mean excessive weight gain for you, which can put you at risk for pregnancy complications[i]. Eating foods higher in vitamins and nutrients should be the goal of pregnant women. It is true that your nutrient needs increase, but energy requirements only increase about 300 calories per day for the second and third trimester of pregnancy[ii].
How can you be sure you are eating the right kinds of foods? In order to ensure that you are ingesting enough foods rich in vitamins and nutrients, pay close attention to serving size and the ingredients contained in the food on the nutrition label. Try to avoid snacks that are high in sugar and fat and consuming foods containing higher amounts protein and calcium. Also, eat a variety of foods, vegetables, fruit, dairy and meats.
The USDA has resources for expecting moms to assist in planning meals and snacks. Consult your obstetrician to assist in establishing a healthy nutrition plan for you and your soon-to-be-baby.
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