You’re pregnant! And everybody knows everything.

Though we don’t doubt that everybody has known a pregnant woman at one time or another, as prenatal dietitians in NYC, we can’t help but question the strange advice or wisdom some of our patients receive. Some advice is harmless.

• Carrying High = Girl, Carrying Low = Boy
• If you eat strawberries, your baby will have a big red splotch on their skin.
• Spicy foods can induce labor.

Some of these wives’ tales, instead of being silly, are simply misinformed and can potentially cause health problems.

• Food cravings are based on vitamins and minerals your body needs. (Nope!)
• Food cravings are based on things your baby wants. (Don’t worry, they’ll soon tell you what they want.)
• Drinking milk will stimulate breast milk. (No, though you need to stay hydrated.)
• You can’t get pregnant while nursing. (We all probably know someone who can attest to the fact this is not true.)

One of the most common questions we get is, “How many calories should a pregnant woman eat?”

And, we’ve got a conclusive answer. It depends. Yes, here we go again. There is no-number-fits-all for pregnancy. Your body experiences remarkable changes during pregnancy to support the growth and development of your baby. Although the consideration of calories is crucial, the traditional notion of “eating for two” should be interpreted more in terms of the quality of your diet rather than simply doubling the quantity.

Gaining insight into how to effectively manage and balance your caloric needs is essential for a thriving and healthy pregnancy.

Understand pregnancy calorie needs trimester-by-trimester.

Do you need extra calories in the first trimester?

During the early phases of pregnancy, your calorie requirements remain relatively consistent with those before pregnancy. It is crucial to concentrate on nourishing your body with nutrient-dense foods rich in essential vitamins and minerals. This lays the foundation for your baby’s development, underscoring the importance of maintaining a well-balanced diet. (See below for suggestions on powerhouse nutrients!)

Do you need extra calories in the second trimester?

As your baby experiences rapid growth, there is an increase in your caloric requirements. Generally, in the second trimester, the typical recommendation for an average woman is to add an additional 300–350 calories to her daily intake. However, individual needs may differ.

Do you need extra calories in the third trimester of pregnancy?

Most women gain the majority of their weight during the second and third trimesters. Those who begin their pregnancy at an average weight typically require an additional 400–500 calories per day at this time.

What are the food and nutrition guidelines for pregnancy?

Again, every pregnancy is unique, and nutrition requirements may vary. That said, there are key nutrients every pregnant woman should get to support the healthy development of their child. This can reduce the risk of complications during pregnancy and labor.

During pregnancy, it’s important to get extra calories, but what matters most is the kind of calories you’re eating. Opt for nutrient-packed foods, prioritizing whole foods. Fruits, veggies, whole grains, lean proteins, and dairy are always a good place to start. And, there’s nothing wrong with indulging in your favorite treats, in moderation. Food is celebration and culture. So if you love chocolate ice cream, have a scoop!

Protein:

Protein plays a crucial role in supporting your baby’s growth, especially in the later stages of pregnancy. Your diet should encompass lean protein sources such as poultry, fish, beans, and tofu. Try hummus on whole grain bread, avocado toast with a fried egg. Try to incorporate protein into every snack and meal.

Folate and Iron:

These nutrients are vital during pregnancy. Folate contributes to the development of your baby’s neural tube, while iron prevents anemia. Leafy greens and fortified cereals are excellent sources of folate. Most women should take a folate supplement before getting pregnant and during the first trimester.

Lean meats provide ample iron. For vegetarian and vegan mothers-to-be, consulting with a prenatal dietitian is important to ensure adequate iron intake.

Calcium:

Calcium is indispensable for your baby’s bone and tooth health. Ensure a sufficient calcium intake by incorporating dairy products, fortified plant-based milk, and leafy greens into your diet. Lactose intolerant? Try almond milk or yogurt with chia seeds. Figs, white beans, and tofu are all rich sources of calcium.

Fiber:

Fiber can help alleviate common pregnancy discomforts such as constipation. Include plenty of whole grains, fruits, and vegetables in your diet as rich sources of dietary fiber. Fiber, too, is a great way to help control blood sugar levels and insulin resistance, helping to manage gestational diabetes.

Hydration:

Hydration is paramount. Hydration provides amniotic fluid support, plays a vital role in transporting essential nutrients to the fetus, prevents dehydration, regulates temperature, prevents swelling, helps with constipation, and reduces the risk of preterm contractions. Drink your water! Set a water alarm. Steer clear of sugary drinks. Keep a jug of water with lemon and orange slices in the fridge.

What can I eat for pregnancy cravings?

Eating during pregnancy has its challenges. From food aversions to morning sickness, it can be a rollercoaster. Getting the right nutrients can also be tricky. You are not alone, and there are ways to navigate your pregnancy diet in a supportive setting. As pregnancy nutrition expert, we recommend the following:

• Pay attention to your body’s signals for hunger and fullness. Eat when you’re hungry, and stop when you’re satisfied. This isn’t the time for strict diets; it’s about nourishing both yourself and your baby.
• Talk to a healthcare expert. Every pregnancy is different, and your calorie needs might not be the usual. Consulting your healthcare provider or a prenatal registered dietitian is crucial for personalized guidance tailored to your specific situation.
• Don’t google it. It’s tempting. Just don’t.

As we established before, cravings are not your body’s way of telling you what it needs or what your developing baby wants. (The pickles and ice cream lore is simply … lore.) Though the opinions of children will soon be loud and clear, they aren’t voicing them now. We promise.

How much weight should you gain during pregnancy?

Weight gain is a normal aspect of pregnancy, but it’s important to keep it in a healthy range. The amount you should gain varies based on your pre-pregnancy health and whether you’re carrying one baby or more. There is no fixed number. 

The CDC offers general guidelines for weight gain, taking into account your BMI and the number of babies you’re carrying. Here are the general recommendations for a woman expecting a single child.

• Underweight (BMI < 18.5): 28-40 pounds
• Normal weight (BMI 18.5-24.9): 25-35 pounds
• Overweight (BMI 25-29.9): 15-25 pounds
• Obese (BMI ≥ 30): 11-20 pounds

These are just guidelines. Each woman’s pregnancy differs, and it’s important to discuss calories and weight gain with your general practitioner, ObGyn, or dietitian.