Eating for Two: Part 10 – Calories

Calories

“Eating for two” is a common pregnancy saying, but the reality is more like eating for 1.1! Think of it as needing an extra ounce or two of your orange juice, not a whole second glass.

You'll need about 300 extra calories daily to support the growth and changes in both your body and your baby's. That's not a lot – an apple is around 120 calories! The key is to make these extra calories nutrient-dense.

Putting It Together

While a prenatal vitamin is a great safety net, covering most essential vitamins and minerals, it shouldn't replace a healthy diet. Enjoy eating without worry, but stick to the types of foods recommended for pregnancy.

Achieving optimal nutrition for both mother and baby is possible with a delicious and balanced diet of organic whole foods. Aim for a variety that includes plenty of fruits, vegetables, grains, legumes, lean protein, and calcium sources.

This approach also leaves room for those occasional sweet treats and helps manage those intense cravings. If cravings persist, revisit the nutrient lists in this series to see if they offer any clues about what your baby or body might need.

Notice what's not on the list of recommended pregnancy foods: partially hydrogenated oils, high fructose corn syrup, modified food starch, refined white flour, artificial flavors, artificial colors, and chemical preservatives. These are common in highly processed foods and have become staples of the Modern diet.

While some of these might be harmless for your baby, choosing organic whole foods or products with simple ingredient lists—ones that don't read like a chemistry experiment—means you won't be inadvertently experimenting on your child.