Eating for Two?

It's funny how pregnancy nutrition has changed and evolved over the years.  There's a little saying we hear a lot these days..."I'm eating for two!"  And while we know that would really not be the healthiest approach to pregnancy, how many extra calories do you need?

Well, here's what we have found and it may surprise you!

The first trimester, you don't need any additional calories.  Surprised?  It's true.  Your baby, in the first trimester, grows from the size of a poppy seed, to the size of a plum.  They are still pretty tiny! Now is the time, if you haven't already upped your  nutrition game, to start making better food choices.

The first trimester is a time of staggering cell growth for your baby.  Support that process with plenty of healthy, whole foods such as clean protein, iron, calcium and folic acid. Dark leafy greens, broccoli, and citrus fruits are great sources of folic acid.  Did you know that there are some studies linking folic acid to lower levels of depression?  So, it's an important micro-nutrient for your mental health as well as the baby's general health.

The second trimester, you will need to eat approximately 300 additional calories.  What does 300 calories look like?  A handful of almonds.  A large apple with peanut butter.  The food you eat in the second trimester goes a long way in nourishing your baby so make every bite count. Magnesium, Vitamin D, healthy Omega 3 oils will help in bone and teeth development for little one, as well as brain development.  At this stage, your baby grows to be the size of an eggplant.

Getting a healthy dose of Omega 3 in the second trimester can also help in warding off postpartum depression.  There is a movement gaining some traction, that diseases and especially mental health problems will start being treated with nutrition.  We probably don't give the things we eat, enough attention or consider the impact they will have on our general health.

Finally, in the third trimester up to 500 extra calories is about what you need to sustain the baby and you, in the remaining weeks.  Continue with good food choices.  Make sure you are getting plenty of fiber and drinking lots of water.  Exercise continues to be important but make sure your doctor has provided you with good exercise guidelines.

Your baby is starting to store minerals and nutrients during this time, especially iron and calcium so make sure you are especially focused on a healthy diet. In addition, get plenty of rest during this time as well.

Being pregnant is a great time to get healthy because you have plenty of good reasons and a purpose in making the effort.  Remember that balance is the key to just about everything and every good decision you make in your diet will have great rewards.  As always, these calorie numbers are merely guidelines.  Everyone is different and between you and your doctor, you will find that sweet spot for balancing calories and nutrients for your body type and baby needs.