The most common pregnancy misconception is that mamas-to-be have permission to eat twice as much. The concept itself makes all the sense in the world considering that we’re making a new little human being. Certainly that should buy us a plate built for two, right? Wrong!
While adequate nutrition and healthy balanced meals are important for both you and your baby, it’s not necessary to eat more than 300 additional calories during pregnancy (Note: Those carrying multiples should have 300 extra calories per child). Most health experts recommend the following daily servings from each food group for pregnant women:
7-10 servings from the grain/starch group (e.g. 1 slice of bread, ½ cup of beans, peas, corn, potatoes, etc. = one serving)- 4-6 servings of fruits and vegetables (e.g. ½ banana, fruit the size of a tennis ball, ½ cup of cooked and 1 cup of raw non-starchy veggies such as broccoli, asparagus, tomatoes, leafy greens, carrots, etc. = one serving)
- 5-7 ounces of meat/protein (e.g. 1 egg or 1 slice of cheese = 1 oz of meat/protein; ½ cup tofu or meat the size and width of a deck of cards = 3oz of meat/protein)
- At least 3 cups of dairy (e.g. 1 cup of milk or 1 container of yogurt = 1 cup of dairy)
- 6-9 healthy fat servings (e.g. 1 tsp. of olive oil, 1/8 an avocado, 2 Tbsp. low-fat dressing = 1 fat serving; ¼ cup of nuts and/or seeds = 3 fat servings)
- 8-10 cups of fluid – Water, tea, juice, etc. all count as fluid, but be sure to limit sugary beverages to avoid empty calories
It’s always a good idea to consume these servings as small, frequent meals consumed every 3-4 hours. Additionally, aiming for at least three food groups during your main meals and 1-2 for snacks can help you incorporate a variety of foods throughout the day. Eating healthy, well-balanced meals not only provides essential vitamins and nutrients for you and your baby but also plenty of energy throughout your day. Here’s to eating the right way during pregnancy!
Guest post written by Christen Miller, Cafe Physique registered dietitian
