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More About Nutrition During Pregnancy
Eating for Two - What It Really Means

Many women think they should be ‘eating for two’ now that their baby is growing rapidly. But instead of pigging down the pasta and extra helpings of chocolate cake, realize that ‘eating for two’ means you only need about three hundred extra calories a day over your regular caloric intake. Three hundred extra calories isn’t a lot - a candy bar is about three hundred calories. So is a cup of vanilla ice cream. Though these might be satisfying to your sweet tooth, your baby will be crying out for more than just sugar!

You’ll want to make sure those three hundred extra calories are nutritious and energy-packed. Your body needs extra protein and Vitamins C and D as well as a constant supply of calcium and iron. Remember, vegetables are a great source of vitamins and iron while being low in calories. Yogurt, pudding, low fat cheese and milk are important for strong baby bones. Lean cuts of meat, beans and even avocado are great sources of protein!

Some Three Hundred Calorie Suggestions

There are lots of nutritious meal choices for around three hundred calories that will give your baby what he or she needs as well as excite your palate.

  • A cup of high-fiber cereal, milk and a banana is perfect at any time.

  • Consider a toasted English muffin with low fat butter, ½ cup of fruit, 8 oz of fruit juice and a hard boiled egg.

  • Yogurt is around 150 calories, and is packed with calcium. Team it with a cup of blueberries and a ½ cup of apple juice for three hundred calories.

  • A baked potato with two tablespoons sour cream and the same of salsa is a delicious snack. Potatoes are high in vitamins, calcium and other good nutrients, plus they’re filling! Make sure you eat the skin, as that’s where a lot of the nutrients hide.

  • Add 1 cup of avocado to a salad for extra vitamin C, protein and fiber!

  • ¾ cup prunes adds fiber, iron and vitamin A to your day. Plus they’ll help with constipation!

  • 1 cup of chopped chicken on a small salad with a little vinaigrette dressing goes a long way toward being filling and nutritious.
General Introduction to Pregnancy
Your Changing Body + Pregnancy
Your Baby’s Development
Potential Pregnancy Complications
Labor and Delivery
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General Introduction to Parenting
Child Nutrition
Childcare and Education
Sleep in the Early Years
Baby Milestones
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