Although it's not exactly "eating for two," eating during pregnancy and lactation does require increased caloric and nutrient intakes. Mothers-to-be and breastfeeding moms should continue to eat a balanced diet according to the USDA Dietary Guidelines for Americans, with adjustments in overall energy intake. Typically, a woman should consume 300 extra calories while pregnant and 500 extra calories while lactating. Prenatal supplements should be discussed with a doctor, since it is unlikely that a person's diet will be perfectly balanced on a daily basis.
Pregnancy and Weight Gain
For women who were at a healthy weight prior to getting pregnant, pregnancy weight gain should be between 25 and 35 lbs. Those who were below or above normal healthy weight should consult a medical professional regarding appropriate weight change during pregnancy. Most of the weight gain that occurs during pregnancy is between months four through nine. The weight women gain during pregnancy includes the weight of the baby and the placenta, increased breast weight, increased blood and body fluid volume, uterus growth and amniotic fluid.
Changes in Nutrient Requirements
A healthy balanced diet is always important. Prenatal supplements are recommended for pregnant women. This is to help fill in nutrient gaps to ensure that mothers-to-be and babies get the nutrition they need. Dietary Reference Intakes for nutrients of concern include 1,000 mg calcium, 27 mg iron, 770 mg vitamin A, 85 mg vitamin C, 200 to 400 IU vitamin D, 1.9 mg B6 and 600 mg folate.
First Trimester
Caloric intake is based on height, weight, age, gender and activity level. Pregnancy adds another consideration to calories estimation. Women should speak with their doctors for specific recommendations on diet and supplementation during pregnancy. An average women at a healthy body weight before pregnancy who is active for at least 30 minutes a day would need 1,800 calories a day during the first trimester of her pregnancy. This caloric intake would consist of the following daily food servings: 6 oz. of grains, 2 ½ cups vegetables, 1 ½ cups fruit, 3 cups of milk foods, 5 oz. of meat and beans, and 6 tsp. of oils and other fats. Discretionary calories for extras from any food groups, or other foods not fitting in a food group are provided at 290 calories.
Second Trimester
This same woman's caloric needs would increase to 2,200 a day during her second trimester. At 2,200 calories a day, she would eat 7 oz. of grains, 3 cups of vegetables, 2 cups of fruit, 3 cups of milk foods, 6 oz. of meat and beans, and 7 tsp. of oils and other fats. In trimester two, discretionary calories total 360.
Third Trimester
In her final trimester, caloric needs increase to 2,400 calories per day. She must consume 8 oz. of grains, 3 cups of vegetables, 2 cups of fruit, 3 cups of milk foods, 6 ½ oz. meat and beans and 8 tsp. oils and fats. She has 410 discretionary calories.
Lactation
Women who breastfeed for at least three months lose more pregnancy weight than women who do not. Calorie and nutrient needs remain elevated, with the exception of iron which decreases to 9 mg per day. A lactating woman as described above may still require 2,400 calories a day during lactation. However, caloric needs during this stage will vary depending on the extent of breastfeeding; whether the mother is exclusively breastfeeding or using some amount of formula. Again, specific advice regarding calorie intake and supplement use should be discussed with a doctor.
