Eating for two is more complicated than it sounds. Many women are surprised at how few extra calories they actually need every day in pregnancy. During the early stages of pregnancy, this number is usually even lower. However, a woman's actual caloric needs vary based on her pre-pregnancy weight and her general state of health.
Eating for Two
The phrase "eating for two" can be a little misleading when it comes to nutrition during pregnancy. Considering that a developing baby in the first trimester is not even big enough to show, "eating for two" could be more aptly referred to as "eating for one and a little bit more." However, there is still some truth to the original phrase: Everything that passes through the mother's lips goes on to nourish her developing baby. While extra calories and nutrition are needed to support the baby's development, the actual requirements may not be as much as many women think.
How Many Extra Calories?
According to the American Congress of Obstetricians and Gynecologists, the average woman needs around 1,800 calories a day during the first trimester. However, this number increases as her pregnancy continues. Throughout pregnancy, a developing fetus requires a woman to consume an average of 200 to 300 extra calories per day -- but that is not necessarily a daily tally. In fact, ACOG recommends the same woman get 2,200 to 2,400 calories a day as her pregnancy progresses into the second and third trimesters. This makes that extra 200 to 300 calories more of an average than a daily guideline.
Considerations: All Woman Are Not Alike
While the average woman generally should expect to gain around 30 lb. during her pregnancy, some women go into a pregnancy either under or over their recommended weight. Women who are underweight are advised to gain a few pounds more than the average woman, meaning their caloric requirements will generally be higher. Similarly, ACOG reports that overweight or obese women may be advised to gain much less weight to avoid pregnancy complications. ACOG recommends they gain less than 25 lb. -- so their daily caloric needs will be less.
Making the Most of Calories
While many women can sail through pregnancy without worrying about calories, and gain their recommended amount of weight, others may find themselves tallying every meal they eat. While neither option is necessarily ideal, pregnant women can take some of the worry out of gaining too much weight by focusing on certain foods during their pregnancy. For instance, foods high in fiber and low in fat can provide nutrients without packing on the calories. ACOG recommends lots of fruits, vegetables and fortified whole grains. They also recommend low-fat dairy products, lean meats and small amounts of healthy oils.
Too Many Calories?
If a pregnant woman takes in too many calories in the first trimester, it is not the end of the world. Some women may "even out" by the end of their pregnancy, and others can start to monitor calories and weight gain for the rest of their pregnancy in order to avoid excess. Pregnant women who are having difficulty with their caloric requirements during the first trimester should consult their doctor, who may recommend a nutritionist.
