Eating for Two? How to Eat Healthy During Pregnancy

If you are newly pregnant, you might have heard some well-meaning people tell you, “Go ahead, indulge — you are eating for two!” While there is nothing wrong with indulging every now and then, you are not actually eating for two — in fact, most doctors say that pregnant women only need to consume between 300–500 extra calories per day. To give you an idea, that’s a plain bagel with cream cheese, four slices of bacon, 4.5 ounces of cheddar cheese or two Pop Tarts. In other words, it’s not that much food.

So while you might feel the urge to eat more, it’s important to remember that every sweet tooth or potato-chip craving can translate into unnecessary weight gain, which could be unhealthy for both you and your baby. Not to mention, it’s just more to lose after you give birth.

So what can you do when you are pregnant and ravenous? We’ve compiled some tips to help you eat healthily while pregnant, without feeling like you are starving yourself.

Limit empty calories. You know the ones we mean. Candy, soda, potato chips and fatty treats generally have a lot of calories, but are not nutritious. Overindulging in these kinds of foods while pregnant will cause you to gain weight quickly. More importantly, high sugar consumption can trigger gestational diabetes.
Learn to channel your cravings. If you have cravings for sweet food, try quality dark chocolate (at least 70% cacao) or fruit (up to 3 servings per day, since they still count as sugar). If you crave salty food, try nuts instead of potato chips. These are heartier options that can satisfy your cravings in a healthier fashion. (Let’s face it — if you have a craving for ice cream, it’s probably not going to be satisfied with an apple. But, if you eat the healthy stuff first, and then the ice cream, you will at least be putting the proper nutrients into your body. Also, you may not eat as much ice cream because you will be full of other, healthier foods.)
Eat balanced meals. The American Pregnancy Organization does not recommend going on a diet to lose weight while pregnant, since the fetus might not receive all the nutrients it needs. Instead, they recommend eating balanced meals consisting of a protein, a whole grain and a veggie. When eaten all together, these foods fill you up and provide the nourishment that your body needs. There are also particular foods that are known for filling you up — apples, oatmeal (without added sugar), beans, hard-boiled eggs, peanut butter (with celery) and non-skim milk are all good options for meals or snacks.
Eat smaller, but more frequent meals. Many pregnant women can’t eat so much at one sitting because of nausea, or because their uterus is pressing up against their stomachs. When this happens, they find that eating 5–6 smaller meals a day satisfies them more (and reduces their snack tendencies) than eating 3 big meals a day.
Make a weekly meal plan. Not only is a weekly meal plan a great way to stay organized, it also helps you not turn to the wrong foods. Many times we find ourselves snacking simply because we don’t have healthier options on hand. To avoid this, create a meal plan (and a snack plan), and buy and prepare the food accordingly. This way, you won’t find yourself turning to junk food for lack of an alternative.

If you find that you are eating well and still feeling hungry, talk to your doctor about it. It may be a matter of taking blood tests to check vitamin and mineral levels, or of meeting with a nutritionist to come up with a customized meal plan. While eating healthy during pregnancy can take careful planning, the results are worth it, for both you and your baby.