Let’s be honest: trying to live by healthier habits when pregnant is fairly tough. Just think about it; pregnancy is full of wild cravings, unexpected hunger pangs, and body changes that can feel a bit overwhelming. You can’t forget about the morning sickness and the constant food aversions, either.
One minute, you’re all about that extra-large pizza, and the next, you’re googling if it’s okay to eat half a tub of ice cream for lunch. While it’s totally normal to gain weight during pregnancy, managing it can sometimes feel like a balancing act.
But here’s the thing: yes, you’re eating for two—but that doesn’t mean you need to double your plate. That’s actually one of the biggest misconceptions, and this is also where a lot of moms get it wrong, too, because weight gain isn’t safe for you or the baby. Now, let’s dive into how you can avoid gaining more than you need to while keeping both you and your baby healthy.
You’re Eating for Two—But Not Twice as Much
We’ve all heard the phrase, “You’re eating for two,” but it’s often misunderstood. While you are nourishing yourself and your baby, that baby doesn’t need that many extra calories, especially in the early stages.
In fact, during the first trimester, you don’t need to add any extra calories. It’s not until the second trimester that you should start eating about 300-350 more calories a day. By the third trimester, bump that up to around 450-500 extra calories. That’s basically an extra snack or a small meal, not a free pass to double up on every meal.
So yes, you’re growing a whole human, but you don’t need to raid the fridge at every turn. So you’ll need to focus on adding those calories in a way that benefits both you and your baby—think whole grains, lean proteins, fruits, and veggies.
Stick to Balanced Meals
Eating during pregnancy is not about restriction; it’s about balance. So, instead of focusing on cutting calories, think about what you’re putting on your plate. Ideally, you’ll want to include a good mix of protein, healthy fats, and complex carbs. These keep you full, provide the nutrients your baby needs, and stop those “I’m starving” moments that lead to less healthy choices.
For example, you should swap sugary cereal for a hearty bowl of oatmeal with fruit and nuts. But even bran flakes like Special K cereal are really good for you and the baby, too. If you’re craving a snack, grab something like Greek yogurt with a drizzle of honey instead of reaching for a bag of chips. The goal is to feel satisfied, not sluggish.
While sure, the question of how many calories should I eat per day to lose weight? Sure, it’s a good one; it’s better saved for after the baby arrives. Right now, the focus should be on gaining weight in a healthy way for you and your little one, not losing weight (and you shouldn’t lose weight during pregnancy).
Keep Moving (Even When You Just Want to Nap)
Honestly, pregnancy fatigue is real, and sometimes the couch just calls your name. But staying active, even just a little, is super important. You need to understand that it not only helps with managing weight gain but also boosts your mood and energy levels.
Now, you don’t need to sign up for a marathon or hit the gym five days a week. Ideally, it needs to be gentle activities like walking, swimming, or prenatal yoga are perfect for keeping you moving without wearing you out. Even some walking can do you a lot of good too.
Cravings? Indulge, But Don’t Overdo It
If you’ve ever been pregnancy then you know that cravings can get pretty intense, right? It might be pickles with peanut butter or an irresistible sweet tooth, but pregnancy cravings are no joke. But indulging in every craving without limits can quickly lead to excessive weight gain.
That doesn’t mean you have to deny yourself everything, though. If you’re craving something sweet, try a fruit smoothie instead of a candy bar. Or if you’re craving something salty, grab a handful of nuts or popcorn (not microwaved) instead of a bag of chips.
When you do indulge, keep it in moderation. Yes, you can have your cake and eat it too, so have that piece of cake or cookie, but maybe skip the second slice. Essentailly, pregnancy is about balance, not deprivation.
Drink Plenty of Water
It’s easy to confuse thirst with hunger, especially during pregnancy. So with that said, staying hydrated can help curb unnecessary snacking and keep your energy levels in check. Ideally, you should aim to drink about 8-10 glasses of water a day (or more if you’re active).