Eating for Two: A Guide to Mother’s Nutrition during Pregnancy – Part 10 – Calories

Eating for Two: A Guide to Mother's Nutrition during Pregnancy - Part 10 - Calories


“Eating for two” is an oft-repeated phrase during pregnancy. But when it comes to the additional amount that women need to eat, it is more like eating for 1.1! Okay, for some women, perhaps a bit more – but generally not as high as eating for 1.2. If you would have had a 10 ounce glass of orange juice, now you would want an 11 or maybe 12 ounce glass – not two glasses!

You need an extra 300 calories per day, more or less, to support all of the growth and changes in both mother’s and baby’s bodies. This isn’t much! (An apple has about 120 calories.) And you want these extra calories to be packed with nutrients.

Putting It Together

A prenatal vitamin is a wonderful safety net, containing most of the vitamins and minerals that we have learned mother and baby need. It can let you relax and enjoy eating, but I wouldn’t let it steer you away from the general type of diet pregnant women are designed to eat.

You can achieve optimum nutrition for mother and baby with a delicious and balanced diet of a variety of organic whole foods. Be sure to enjoy a balance that includes plenty of fruits and vegetable, grains and legumes, as well as lean protein and calcium sources.

This will also leave room for some yummy desserts, and for following some of those intense cravings. If the cravings persist, rescan the list of nutrients in this series, to see if any insight “pops” as to what your baby and your body might be trying to say.

You’ll notice some of the things not found on the list of foods needed in pregnancy: partially hydrogenated oils, high fructose corn syrup, modified food starch, processed white flour, artificial flavors, artificial colors, and chemical preservatives. These are all common in highly processed food products, and have become staples of the modern diet.

Some of these may be fine for the baby. But by choosing meals of organic whole foods, or by choosing food products with short ingredient lists that don’t sound like chemistry sets, you will avoid experimenting on your child to find out!

Read More from: Eating for Two: A Guide to Mother’s Nutrition during Pregnancy

Eating for Two: Part 1 – Pregnancy A Special Time
Eating for Two: Part 2 – Folate and Iron
Eating for Two: Part 3 – How Much Folate Do You Need?
Eating for Two: Part 4 – The Gift of Iron
Eating for Two: Part 5 – Vitamin B6 and Iodine
Eating for Two Part 6 – Zinc
Eating for Two: Part 7 – Niacin, Riboflavin, Thiamin, Pantothenic Acid, and Omega-3
Eating for Two: Part 8 – Not Found in Most Prenatal Vitamins!
Eating for Two: Part 9 – Calcium!?
Eating for Two: Part 10 – Calories
Eating for Two: Part 11 – Liver
Eating for Two: Part 12 – Chocolate
Eating for Two: Part 13 – Eating for the Future

Dr. Alan Greene

Dr. Greene is a practicing physician, author, national and international TEDx speaker, and global health advocate. He is a graduate of Princeton University and University of California San Francisco.

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