What a mother eats during pregnancy directly impacts her labor and the health of her baby. Eating the right foods and the right number of calories can reduce the risk of various complications, including preterm labor, prolonged labor and even the need for a cesarean section. Consult with a health care professional when calculating the number of calories you need to eat each day.
Extra Calories
In general, the American Congress of Obstetricians and Gynecologists suggests that pregnant women eat about 300 calories more per day. This is not a large amount of food, making the phrase "eating for two" misleading. A slice of cheese, a piece of lean turkey lunchmeat or a cup of yogurt equal roughly 100 calories. ACOG explains that women who are underweight need to gain between 28 and 40 pounds, women of normal weight 25 to 35 pounds, overweight women 15 to 25 pounds and obese women 11 to 20 pounds. These numbers are based on body mass index.
Calorie Baseline
Every woman is different when it comes to the number of calories she needs on a regular basis regardless of her pregnancy. Generally a woman should not eat fewer than 1,200 calories in a day. A woman who is lightly to moderately active would need to consume 2,000 calories per day provided she is within her healthy weight range before pregnancy. This number goes down for women who are sedentary or who are overweight/obese. When a woman is underweight, she may need to eat more calories daily to gain sufficient weight to support her pregnancy. Underweight women may need to consume 200 to 300 additional calories over the baseline and the extra calories recommended by ACOG to compensate for pregnancy. Overweight or obese women may not need to gain any weight, but must eat a specified number of calories daily to maintain a healthy pregnancy and healthy baby. A woman's activity level during pregnancy and her age are factored into the equation when determining her calorie baseline, making the calories needed higher for more active women and lower for less active women. A health care professional can assist in determining the calorie baseline. In general, most women will need between 1,800 and 2,400 base calories before adding the 200 to 300 extra recommended by ACOG.
Dieting During Pregnancy
Regardless of a woman's pre-pregnancy weight, it is never safe to diet during pregnancy. The fetus takes what it needs from the mother's body and reserve stores. She must replenish what is taken in order to survive and to maintain her strength for labor and breast feeding following labor. Losing weight during pregnancy can occur due to morning sickness. Continuing routine prenatal visits with a health care professional can assist a mother in monitoring her weight gain or loss to prevent problems.
Other Considerations
Calorie intake is important during pregnancy, but so is the type and quality of food a woman consumes. A well-balanced diet consisting of protein, complex carbohydrates, healthy fats and essential minerals and vitamins promote strength and assists in the development of a woman's baby. A prenatal vitamin and any additional supplements should be taken under the advice of a health care professional. Foods that are good choices in pregnancy include lean meats, low-fat dairy, whole grains, various fruits and vegetables and avocados or nuts.
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