“Eating for two” is a common myth in pregnancy, the reality is you don’t actually need any additional calories until the third trimester and even then you shouldn’t be doubling the amount! Show
During the first and second trimester an average calorie intake is usually about 2,000 calories for usually active mums-to-be. However, you may find that you’re hungrier than usual so make sure that you’re drinking enough fluids and eating balanced meals throughout the day to avoid snacking on fatty and sugary foods in between. How many calories should I eat in the third trimester?When you reach the third trimester, your last 3 months of pregnancy, it is advised that you increase your calorie intake by around 200 calories per-day. If you’re expecting twins or more, you may need to increase calories to up to 350 calories per-day. Of course, we all come in various shapes and sizes, have slower or faster metabolisms and different lifestyles which will effect how many calories we need as an individual. Figuring out your own calorie intakeThe number of calories you need while you are pregnant depends on your height, body mass index (BMI) as well as how active you are and how effectively you burn calories. There are numerous apps and online tools that are able to estimate how many calories you should be eating but the best thing to do is talk to your midwife who will be able to advise you on managing your weight in pregnancy. What should I eat to increase my calorie intake?Increase your calorie intake by eating a balance of high-nutrient foods such as fruits, vegetables, nuts, low-fat dairy products and lean meats rather than opting for the cookies and cream! That’s not to say you should feel guilty about eating the odd chocolate bar or packet of crisps though – we all deserve a treat now and again! For more information on a balanced diet read our guide to sticking to a healthy diet in pregnancy. If you develop gestational diabetes during your pregnancy, your midwife or doctor will advise you on the amount of calories and foods you should be eating to help manage the levels of sugar in your blood. How can I keep track of how many calories I’m eating?As long as you’re eating a healthy balanced diet and getting all the nutrients you need for you and your baby you shouldn’t get too bogged down in the number of calories. However, if you’re concerned about over or under eating your midwife may recommend keeping a food diary to help keep track of what you’re eating. Healthy Eating While PregnantWithout a doubt, a nutritious, well-balanced eating plan can be one of the greatest gifts you give to your developing baby. Pregnancy nutrition is essential to a healthy baby. Ideally, adopting a healthy eating plan before pregnancy is best. But no matter how many weeks are left on your countdown calendar, it’s never too late to start! Supplying your own body
with a tasty blend of nutritious foods can improve your fertility, keep you feeling healthy during pregnancy, and pave the way for an easier labor. It can also help to establish essential building blocks of growth and overall health for your child. Pregnancy Nutrition: Weight Change and CaloriesYour body will gain weight during your pregnancy! As you watch your weight begin to increase, take it as proof that your body is nurturing your growing baby. By the time you are ready to give birth, your total blood volume will have
increased by as much as 60%. Myth: Now that you are pregnant, you should be eating for two. Myth: Gaining less weight during pregnancy will make delivery easier. Myth: If you gain the right amount of weight during pregnancy, none of it will be fat gain. Myth: Pregnant women only crave the foods their bodies need. Myth: A pregnant woman who is healthy will not experience discomforts. What to eat when pregnant: Food GroupsIt is helpful to pay attention to the recommended daily servings from each food group. Most foods come with a nutrition label attached. This nutrition label will help you to know what amount constitutes one serving. Pregnancy Nutrition: ProteinExperts recommend 75 to 100 grams of
protein per day. Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply.
Safe Catch Tuna is an excellent source of protein and the only brand that tests its fish for mercury. Because each can of Safe Catch provides a pure and solid tuna steak with all the natural oils and nutrients essential for growing minds and bodies, it’s the official tuna of the American Pregnancy Association. 2-3 servings of legumes (1 serving = approximately ½ cup)
CalciumThe daily requirement of calcium is around 1000 milligrams during pregnancy. Calcium helps your body regulate fluids, and it helps build your baby’s bones and tooth buds.
IronIn combination with sodium, potassium, and water, iron helps increase your blood volume and prevents anemia. A daily intake of 27 milligrams is ideal during pregnancy.
3 servings of whole grains (1 serving = approximately ½ cup or one slice)
2-3 servings of lean protein (1 serving = approximately 3 ounces/size of a deck of cards)
Folate/Folic AcidFolic acid plays a key role in reducing the risk of neural tube defects, including
spina bifida. Experts recommend 600 to 800 micrograms (.6 to .8 milligrams) daily.
2-3 servings of fruit (1 serving = approximately ½ cup)
3 serving of whole grain (1 serving = approximately ½ cup or 1 slice)
2 servings of legumes (1 serving = approximately ½ cup)
Vitamin CFruits and vegetables rich in Vitamin C will promote wound healing, tooth and bone development, and metabolic processes. Experts recommend at least 85 milligrams per day.
Pregnancy Ice CreamMost pregnant women experience heartburn, acid reflux not to mention extra weight when they eat ice cream. Nightfood Nighttime Ice Cream is specially formulated to be pregnancy friendly while satisfying your cravings in a healthier, more sleep-friendly way. Visit their website to see how you can get a free pint and tame those crave monsters. Pregnancy Nutrition ConcernsDuring pregnancy, some foods can cause harm to a developing baby. Be sure that all meats are thoroughly cooked to avoid exposure to toxoplasmosis, salmonella, and other harmful bacteria. Eliminate tobacco smoke,
drug use, and alcohol consumption from your diet. Want to Know More?
Compiled using information from the following sources: 1. Blount, Darynee (2005). Growing a Baby: Diet and Nutrition in Pregnancy. The Birthkit, Issue 46. 2. Gatsa, Katie Gates (1997). Internal Ecosystem Health. Midwifery Today, Issue 42, pgs. 28-29. 3. Haas, Amy V. (1995). Nutrition During Pregnancy. Having a Baby Today, Issue 5. Do you need more calories in second trimester?Calorie Intake
The first trimester does not require any extra calories. During the second trimester, an additional 340 calories a day are recommended. For the third trimester, the recommendation is 450 calories more a day than when not pregnant.
How many calories should I eat 2nd trimester overweight?Typically, women who begin pregnancy overweight need an additional 200 calories per day during the second trimester (second three months) and an additional 400 calories per day during the third (last) trimester.
How many calories should I eat while pregnant to lose weight?Cut down on calories
It takes a 3,500-calorie deficit to lose 1 pound. Over the span of a week, this equates to about 500 calories per day to cut out. If you had a suitable weight for your height before pregnancy, you will likely need between 2,200 and 2,900 calories per day during pregnancy.
How many extra calories should I eat at 15 weeks pregnant?while supporting your baby's development. Second trimester: Up your daily calorie intake by 300 to 350 calories per day — that's the equivalent of, say, two glasses of skim milk and a bowl of oatmeal. Third trimester: You'll need about an extra 450 to 500 calories per day.
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