Eating for two? Not quite

3 min read

The old idea of eating for two is a myth. You need extra energy in later pregnancy, but far less than double. Guidelines suggest little or no extra food in the first trimester, roughly a small snack’s worth in the second (about 200 to 350 calories) and a little more in the third (about 200 to 450).

Quality matters more than quantity. Aim for a mix of vegetables, fruit, protein, whole grains, dairy or fortified alternatives and healthy fats, and enjoy treats as part of that.

How much weight you gain depends on where you started, and your doctor or midwife will guide you. It is not a time to diet, and it is not a time to worry about every meal. Steady, gentle gain is normal.

Listen to your hunger. Small, regular meals often feel better than three big ones, especially later on when your stomach is squeezed, and water through the day helps with tiredness and constipation.