Contrary to popular belief, you’re not exactly “eating for two.” Let’s dive into the details and find out just how many extra calories you need during each trimester.
During the first trimester, your body is adjusting to the changes brought on by pregnancy. At this stage, you may not need to increase your calories much at all, and if you’re finding it hard to consume any extra calories, don’t fret – try to make it a priority to focus on nutritious foods as much as you can (if that’s even possible). As you near the 2nd trimester, and during the 2nd trimester, It’s typically recommended to consume an additional 200-300 calories per day. That’s roughly equivalent to a nourishing combination such as 2 eggs and a large banana or 2 eggs and 2 slices of wholesome Ezekiel bread. Remember, these are just examples, and you can choose foods that suit your preferences and dietary needs. In the third trimester consuming roughly 500 calories extra per day is recommended. These numbers are if you’re carrying one fetus.
Note: when I found out I was pregnant I was maintaining a slight deficit, so I bumped my calories up to maintenance during this phase of pregnancy.
While it’s possible to track your food intake using helpful apps like MyFitnessPal, you don’t need to obsessively count calories. Trust your body’s wisdom and signals. Personally, I find it helpful to check in every few days to ensure I’m on the right track. If I happen to overconsume calories one day, my body usually lets me know—I might feel a bit bloated or overly full. So, stay mindful and in tune with your body’s needs.
Now, you might wonder why it’s important to avoid gaining too much weight during pregnancy. Well, the general recommendation for individuals at a healthy weight is to aim for a total weight gain of 25-30 pounds over nine months. This figure may vary depending on your initial weight—whether you were lean or overweight before pregnancy. Excessive weight gain can lead to challenges such as a larger baby, stretch marks, and a greater amount of weight to lose post-baby.
In this post, we delve deeper into the topic of weight gain during pregnancy and provide you with more comprehensive details. However, for now, let’s focus on some essential guidelines. Firstly, trust your body’s cues and fuel it with foods that it craves, as long as they are safe to consume during pregnancy. Additionally, it’s crucial to be mindful of your overall calorie intake and the macros (macronutrients) you consume—especially once you enter the second trimester and hopefully experience relief from nausea.
Nurturing your body during pregnancy is a beautiful act of self-care. By understanding your body’s calorie requirements and respecting its signals, you can maintain a healthy balance. Remember, you don’t have to meticulously count every calorie, but staying mindful of your choices will contribute to your overall well-being. Enjoy this incredible journey and stay tuned for our next post, where we’ll explore pregnancy weight gain in detail.
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