Eating for Two? What to Eat for a Healthy Pregnancy

Pregnancy is an incredible journey filled with change — for both you and your baby. While it’s common to hear the phrase “eating for two,” it’s not about doubling your food intake. Instead, it’s about supporting your body’s natural increased needs as it nurtures your growing little one, the placenta, and the extra blood volume.

You might wonder: How much more should I really be eating, and when?

Understanding Your Changing Needs Through Pregnancy

Your energy and nutrient needs do increase during pregnancy, but how much varies from person to person and depends on factors like your pre-pregnancy weight, activity levels, and overall health.

According to the National Health and Medical Research Council (NHMRC), here are the general calorie increases to expect:

• 1st Trimester: Usually no additional calories needed

• 2nd Trimester: Around an extra 340 calories per day

• 3rd Trimester: Around an extra 450–500 calories per day

To give you a practical sense of what this means in everyday foods, here are some examples:

An extra 340 calories (2nd trimester) might look like:

• A medium banana (about 105 calories)

• A small handful of almonds (around 160 calories)

• A slice of wholemeal toast with a teaspoon of peanut butter (about 75 calories)

An extra 450–500 calories (3rd trimester) might look like:

• A small bowl of porridge with a tablespoon of honey and some berries

• Or, yoghurt with a handful of granola and a small piece of fruit

Remember, these are averages and your body’s needs may be higher or lower. Some days you may feel hungrier, other days less so — and that’s completely normal.

Quality Over Quantity

While it’s helpful to be mindful of how much you’re eating, focusing on the quality and variety of your foods is even more important (if you are feeling up to it). A balanced and enjoyable diet rich in nutrients helps support your baby’s development and your wellbeing. This can include:

• Lean proteins like chicken, eggs, tofu, and legumes

• Whole grains such as oats, brown rice, and quinoa

• Healthy fats from avocado, nuts, seeds, and olive oil

• A colourful variety of fruits and vegetables for vitamins, minerals, and fibre

• Calcium-rich foods including dairy, fortified plant milks, and leafy greens

And yes — it’s completely okay to include treats you enjoy. Life is about balance, and chocolate or your favourite foods can be part of a happy and healthy pregnancy too!

When Your Appetite Fluctuates

Pregnancy can bring all kinds of changes to your appetite. Some days you may have strong food aversions or nausea, especially in early pregnancy — and that’s totally normal. On those days, be kind to yourself and focus on whatever foods you can tolerate. Something is better than nothing! Small, regular meals can help maintain energy and keep nausea at bay and as your baby grows, you might find smaller, more frequent meals easier when feeling full quickly.

Listening to Your Body Is Best

Every pregnancy is unique. While guidelines are helpful, your body is the best guide for what it needs. Trust your hunger and fullness cues, and give yourself permission to eat in a way that feels right for you — without guilt or pressure.

If you ever feel unsure or worried about your nutrition or weight gain, or if you’re struggling to get enough nourishment over several days, don’t hesitate to reach out to your doctor or a registered dietitian. They can help tailor advice to your unique needs and support you through this special time.

References:

• National Health and Medical Research Council (NHMRC). (2014). Nutrient Reference Values for Australia and New Zealand.

• Butte, N. F., & King, J. C. (2005). Energy requirements during pregnancy and lactation. Public Health Nutrition, 8(7A), 1010–1027.