I remember the days after first spying that positive pregnancy test feeling like I had a sudden free pass. As someone who struggled with extra weight through high school and college it finally seemed that I was going to be able to eat what I wanted and not worry about it, because I was eating for two. It didn’t take long for me to learn that what I thought to be true was really a myth. A teeny tiny fetus does not require the same calories as a full-grown person, or even a five-year-old for that matter.

According to WomensHealth.gov “…’eating for two’ doesn’t mean eating twice as much. Rather, it means that the foods you eat are the main source of nutrients for your baby.” Therefore, eating for two is really just a reminder that during pregnancy every single thing you eat is shared with your baby. Even though I wanted to eat double the ice cream I knew I couldn’t. Double the steamed broccoli? Now, that is another story!

Healthy snack ideas for pregnancy

It is generally accepted that a pregnant woman should eat about 300 additional calories per day, which is about an extra snack or two added into your day.

  • Whole grain cereal with milk and fruit
  • yogurt with berries and nuts
  • Apple slices and peanut butter
  • Sliced vegetable and hummus
  • Kale chips
  • Whole Grain pretzels and almond butter
  • Trail mix
  • Whole grain toast topped with peanut butter and sliced banana
  • Hard boiled eggs
  • Smoothie made with fresh fruit (add a handful of spinach to add even more nutrients)
  • Cheese and crackers
  • Green salads with sliced almonds and vegetables

The key is to remember to include a wide variety of foods in your diet. Make sure you are eating plenty of fresh healthy foods to help your baby grow. It is also important to remember to drink plenty of water to help your body keep up with the added demands pregnancy brings.

What are your favorite healthy pregnancy snacks or meals?



7 Responses to Eating for two

  1. Great post! Sometimes it’s hard to navigate eating, especially when you’re fighting hormones and cravings!

  2. Very nice article! As a registered dietitian and author of the just released Eating Expectantly: Practical Advice for Healthy Eating Before, During and After Pregnancy, I agree that healthy snacks are a must! Other snacks I recommend include Greek yogurt, due to it’s higher protein content and “staying” power, walnuts for their omega-3 content and believe it or not canned fat-free refried beans, which are full of fiber, iron and zinc. More at http://www.healthyfoodzone.com, @EatRightMama

  3. Bree says:

    so yummy. I love it

  4. […] Eat Healthier During Pregnancy […]

  5. Jean says:

    Oh wow this is great. I was really nervous about the whole eating healthy thing but This looks pretty easy

  6. […] Eat Healthier During Pregnancy […]

  7. […] all these changes a healthy and safe diet is so important. While eating for two doesn’t really mean you need to eat double the calories, it does mean you need to keep your […]

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