Calorie Intake During Pregnancy: Nutrition Needs & How Much to Eat

‘You need to eat for two during pregnancy’ is a common misconception among many people. While you don’t need to stack up on an extra plate for your developing baby, you will need to increase the intake of calories during pregnancy slightly. An average person may consume up to 2000 calories daily, depending on their activity levels, age and weight. However, the calorie consumption needs to be increased a bit for pregnant women to get through the term and provide enough nourishment to the little life in their wombs. Won’t the extra calorie intake during pregnancy cause weight gain? How many calories should a pregnant woman eat? In this article, we shall address the most common concerns about calorie consumption during pregnancy. Read on to know more.

Calories Needed in the First Trimester

The calorie intake for the first trimester with one foetus need not be focused excessively. You may stick to your usual calorie intake during your first trimester; you don’t need to make drastic changes to your diet (1). However, some women may experience weight loss due to morning sickness. An additional 100 calories during the first trimester can help keep a continuous supply of nutrients to the body. Morning sickness also tends to dehydrate, so ensure you drink plenty of water and stay sufficiently hydrated throughout your pregnancy.

Calories Needed in the Second Trimester

As you step into the second trimester, you may notice that your appetite has increased as your baby needs more nutrients to develop. It’s when you need to pay proper attention to what you are eating daily and increase your calorie intake during the second trimester. Ideally, during the second trimester, you will need an additional 300 to 350 calories per day, bringing your total daily calorie count to about 2300 to 2500 (1).

Calories Needed in the Third Trimester

The calorie intake in the third trimester increases, whereas the appetite takes a hit due to indigestion issues. You will need an additional 450 calories in your third trimester to supplement the nutritional needs of your growing baby (1). The third trimester may bring on bouts of heartburn and make it difficult for you to eat. You can overcome this by breaking up your meals into smaller portions throughout the day. A glass of milk may also help to alleviate heartburn.

If you’re of average weight, then 11 to 15 kg weight gain during pregnancy is ideal. The number is a little lower for overweight women (7 to 11kg) and a little higher for underweight women (12 to 18kg). 

Since we are essentially talking about calorie consumption during pregnancy, you’d want to keep track of the calories you consume with the help of a pregnancy calorie calculator. Read on to know what aspects the pregnancy calorie calculator focuses on.

Pregnancy Calorie Calculator

Every woman is different and will have different requirements regarding calorie intake, even during pregnancy. The number of calories essential for a pregnant woman depends on various factors, including the following:

• Body Mass Index
• Height
• The level of activity
• Rate of metabolism
• Multiple pregnancies (twins or more)

Numerous calculators and apps take in some of these details to give you a total count of calories that you need to consume during each trimester. Pregnancy will affect your eating habits. Morning sickness, food cravings, allergies, etc., can disturb your diet and lead to either excessive or less calorie consumption if you do not track it. So, how much should you consume? Let’s find out.

How to Know You Are Getting Enough Calories During Pregnancy

Although consuming the right amount of calories is recommended during pregnancy, it is not a rule that you need to stick to every calorie count strictly. What is more important is to eat healthy foods to supplement your baby’s development. While you can measure your calorie consumption with the help of a pregnancy calorie calculator, you must remember that if you are eating healthy and providing all the nutrients to your baby, you are on the right path. Your timely checkups and the ultrasounds should help you confirm this.

You can also keep a tab on your weight and ensure that your pregnancy weight is between the expected range based on your body characteristics and lifestyle. When in doubt, you can also take medical advice on this.

In case your medical practitioner has confirmed that you need to increase your calorie count, they will prescribe ways to do it. In case you need some guidance on it, the next subhead should help you.

How to Increase Calorie Consumption During Pregnancy

Your calorie intake during pregnancy should mainly comprise healthy options like whole-grain foods, fruits, vegetables, low-fat dairy and lean meat. Foods that are high in Omega-3 fatty acids, protein, fibre, calcium, iron, and folic acid ensure good health for the mother and the baby. However, when your craving gets the better of you, the occasional pack of chips or chocolate bar may be excellent, but ensure to strike the right balance.

Here are a few food choices to increase calorie consumption for pregnant women. Each one of these meal combinations has about 200 calories, and all the bread and crackers are whole grain. So, you have something to alternate your snack or meal with now and then during pregnancy.

• A regular bowl of muesli, skimmed milk and an apple.
• Low-fat yoghurt with six to seven almonds.
• 50 g of cottage cheese with two slices of bread.
• A boiled egg with a slice of toast.
• 1 stick of mozzarella with an apple.
• 10 medium-sized crackers with a tablespoon of low-fat hummus and grated carrot, along with three dried apricots.

If you are wondering how you can maintain your daily calorie consumption, here’s what you can do.

How to Maintain the Calorie Count During Pregnancy

When the occasional craving becomes too much to handle, you may gain a lot of weight during pregnancy. Here are a few ways you can ensure that you get your daily intake of calories during pregnancy and stay satiated.

• Do not skip breakfast. If morning sickness makes it challenging to eat a full-fledged meal for breakfast, you can try some dry toast or crackers. You can have something brought to your bed before you wake up and finish the rest of the breakfast over the course of the morning.
• Regular exercise, adequate intake of water, and a sufficient supply of high-fibre food items in your diet can help you curb cravings and control your appetite.
• Make fruits and vegetables a part of your everyday diet. Fruits and vegetables contain essential fibres that can help you reduce blood pressure and also the risk of conditions like preeclampsia.
• Make sure that healthy foods are within reach. Fruit bowls, smoothies, dry fruits, low-fat yoghurt, etc., make it easier to opt for a healthy choice of snacks when you are hungry.
• Add a small amount of protein, like lean meat, with each meal. This will help balance out your meals and keep you full for longer.

Pregnancy comes with its own set of myths and facts. You will come across people – family, friends, distant relatives and even your neighbours who’d have tonnes of advice for you. Some recommendations might be useful, but some might create confusion, too. Let’s take a look at a few common misconceptions regarding calorie intake for pregnant women that you might come across while you are making those minor adjustments to meet your daily calorie count during pregnancy.

Common Food-Related Misconceptions During Pregnancy

Here are a few common misunderstandings that surround pregnancy nutrition. We shall try to answer as many as possible in this section of the article; however, if you have more questions, you may seek medical advice.

1. Eating for Two

While you need to consume some extra calories to provide nutrition to your baby, by no means will you need to eat for two. You must balance your food consumption with the help of a healthy diet plan. Your energy requirements increase by about 300 calories per day for the second and third trimesters of pregnancy (2).

2. No Fish During Pregnancy

Certain fish with high mercury content should be avoided during pregnancy. But that does not mean you should completely abandon fish from your diet. If you are comfortable eating fish, you may consume sardines, salmon, rohu, and catla (carp) in moderate amounts. Fish is rich in Omega-3 fatty acids, prevents preterm birth, and improves neurological development in babies (3). Swordfish, marlin, shark, and raw shellfish are types to avoid (4). Balanced consumption of low or no-mercury fish can also contribute to the cognitive development of the baby in your womb.

3. Cold and Sour Food Can Cause Flu in Mothers.

This myth stems from an age-old belief. In reality, Vitamin C is essential to aid the absorption of iron in the body, which would-be mothers need to prevent anaemia.

4. Papaya and Pineapples Can Cause Miscarriages or Abortions.

Only raw papayas and pineapples contain specific enzymes which, when consumed in large quantities, may cause uterine contractions. However, ripe papayas and pineapples, when consumed in moderation, are safe. Although due to artificial ripening, traces of the harmful enzymes may remain in the fruits, which is why most pregnant women are advised to steer clear of them. 

FAQs

How many calories do you need if you are carrying twins or multiples?

If you are carrying multiples and your weight gain was normal to average before pregnancy, your daily calorie intake should be around 600 calories per day (5).

2. How does the healthy amount of weight gain in pregnancy vary?

According to MedlinePlus, the recommended total weight gain for a healthy woman ranges from 25 to 35 pounds (11 to 16 kilograms). Women who are overweight should aim for a weight gain of only 10 to 20 pounds (4 to 9 kilograms) while pregnant. Those who are underweight should gain a bit more, approximately 28 to 40 pounds (13 to 18 kilograms) throughout their pregnancy. Women expecting multiples, such as twins or more, should aim for a weight gain between 37 and 54 pounds (16.5 to 24.5 kilograms) during their pregnancy (6).

Pregnancies are varied, and the needs of every pregnant woman may be different. You do not need to keep track of all the calories you consume during your pregnancy if you eat a healthy and balanced diet, stay fit and maintain a healthy pregnancy weight. With some guidance and awareness, you will find this journey manageable and enjoyable, too, while you wait to welcome your healthy baby.

References/Resources:

1. ACOG – Nutrition During Pregnancy

2. American Academy of Pediatrics – Pregnancy Nutrition

3. UW Medicine – 14 Pregnancy Myths You Should Stop Believing

4. NHS – Foods to avoid in pregnancy

5. Mayo Clinic – Twin pregnancy: Getting ready for twins or multiples

6. MedlinePlus – Eating right during pregnancy

Also Read:

Carbohydrates in Pregnancy
Protein Intake during Pregnancy
Calcium-rich Diet while Pregnant
Magnesium Intake when Pregnant
A Guide to Fasting During Pregnancy

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