When it comes to your pregnancy diet, you may have heard you’re eating for two, and that’s true. But one of you is very, very small.

 It’s a lesson we teach to attendees of The Gathering Place’s “Eating for Two” class and one every expecting parent should understand when nourishing two growing bodies during pregnancy. While this life event has a notorious reputation for turning pregnant folks into unrestrained, ravenous individuals, the reality is you only need a few hundred extra calories per day to sustain the life blooming inside of you.

So what should your pregnancy diet look like? What should you eat, how much, and what foods are best? Let’s take a look.

How Much More Should I Eat During Pregnancy?

Contrary to common belief, growing a baby only requires an extra 300-350 calories per day. That’s roughly a bowl of cereal, milk, and a banana, or a serving of scrambled eggs with toast.

The caloric surplus necessary during pregnancy starts small in the first trimester and grows as weeks and trimesters pass. Filling these extra needs with nutrient-dense foods will help you maintain a healthy weight throughout your pregnancy.

What Foods Should I Eat During Pregnancy?

Even more important than the quantity of food you’re eating is its quality. Your pregnancy diet should include nutrient-dense foods in addition to the prenatal vitamins and supplements recommended during pregnancy. And making intentional, healthy food choices during pregnancy will not only serve you and your baby but also have you feeling better, too.

Dietary tastes and preferences may differ per family, but we generally recommend the following to clients asking for suggestions on what to eat during pregnancy.

• Fruits and vegetables. Just as it’s important to fill up on a variety of healthy produce when not pregnant, it’s even more essential now. Choose fruits and vegetables in a spectrum of colors. They’ll not only offer an impressive dose of vitamins and minerals to you and your baby, but they’ll also help with common pregnancy complaints like constipation and low energy.

• Healthy fats. Foods that contain healthy fats, specifically omega-3 fatty acids, are great for your baby’s growing brain. Snack on healthy nuts and seeds and ensure you’re incorporating salmon, avocado, tuna, and other omega-3-rich items into weekly mealtimes. Cooking with extra-virgin olive oil or avocado oil is another way to sneak in those brain-boosting omega-3s.

• Protein. Protein will satiate your growing appetite, and the amino acids in protein-rich foods will act as building blocks for our baby’s growing cells. Opt for lean protein options like low-mercury fish or poultry and plant-based alternatives such as lentils, chickpeas, or black and pinto beans. There’s no need to skip red meat entirely, but be sure to choose lean, organic, and grass-fed options when possible.

• Carbohydrates. Carbohydrates provide you with the energy you need when growing another life has you feeling tired or worn down. Not all carbohydrates are made equal, though. Emphasize fiber-rich, unprocessed carbs as much as possible. Whole grains, sweet potatoes, quinoa, brown rice, and oats are all great options.

• Water. It’s not only what you eat, but also what you drink that matters during pregnancy. Dehydration can lead to pregnancy complications, especially if you’re dealing with vomiting or diarrhea on the regular. Drink no less than 8 to 12 glasses of water per day and keep your intake of caffeine to a minimum. Try keeping a full water bottle with you wherever you go; the newfound habit will come in handy if you choose to breastfeed after birth!

How Can I Manage Pregnancy Cravings?

Maintaining a nutrient-dense diet during pregnancy can be complicated if you’re craving rich, indulgent foods. Cravings, however, could be your body telling you you’re missing something in your pregnancy diet. The next time you’re craving something unhealthy, consider the nutrients or characteristics attributed to that food item — and then find a healthier substitute.

Here are some examples.

• Cravings for chips. Go for a crispy treat like apples or carrots, or a salty, lighter snack like unbuttered popcorn.

• Cravings for processed cheese. Try calcium-rich substitutes like low-fat yogurt or milk.

• Cravings for sweets. Opt for fresh fruit, low-fat frozen yogurt, or a small square of dark chocolate.

We recommend our clients integrate raw foods (fruits and veggies — not meat!) and ayurvedic eating into their lifestyles during pregnancy. Ayurveda is a form of ancient, holistic medicine that promotes healing and balance between body and mind. The diet is different for everyone as it varies depending on body types. However, the diet as a whole advocates for healthy foods like fruits, vegetables, grains, and legumes.

To learn more about the ayurvedic diet and how to maintain a healthy pregnancy diet, register for Eating for Two, a course provided by our sister company, The Gathering Place.

Miami’s Premier Natural Birthing Center

At Magnolia Birth House, we want to empower you with knowledge, instill you with confidence, and support you in creating the pregnancy and birth experience you desire. If you’re ready to take the next step in expanding your family, fill out our form to set up a free consultation.