How Much Extra to Eat (in Meal Terms) in Pregnancy

Pregnancy can be a beautiful yet challenging time, with so many physical and emotional changes occurring. One of the most common concerns for expectant parents is how to maintain proper nutrition while navigating the ever-evolving dietary needs of pregnancy. With all the advice on calories, vitamins, and weight gain, it can be overwhelming to figure out what to eat — and how much. Many pregnant women find it difficult to track calories throughout their pregnancy. If you’re not one for counting every calorie or if you simply don’t have the time or energy to track every bite, you’re not alone. The good news is that instead of focusing on calorie counting, you can focus on how much extra you should eat in terms of specific meals and nutrients to ensure your baby’s growth and your well-being during pregnancy. In this article, we’ll explore how to incorporate extra nutrition into your diet without obsessing over calories. We’ll also cover how much more to eat in meal terms, how your meals should look in your antenatal nutrition plan, and offer actionable tips and sources for easy-to-follow meal ideas. By understanding what your body truly needs during pregnancy and focusing on nutrient-dense meals, you can meet your antenatal needs and enjoy a balanced diet that supports both you and your baby.

Why Antenatal Nutrition Matters

A healthy pregnancy starts with proper nutrition, which can directly affect the health of both the mother and the developing baby. During pregnancy, your body requires more energy, protein, vitamins, and minerals to support the growth of the baby, the development of your placenta, and the changes to your own body. While calorie requirements may increase during pregnancy, focusing solely on calorie intake can be misleading. Instead, it’s important to understand which nutrients you need more of, and how to incorporate them into your meals in a manageable way.

How Much Extra Should I Eat During Pregnancy?

While each pregnancy is unique, there are general guidelines for how much extra food and energy an expectant mother needs. In the first trimester, most women don’t need additional calories. However, during the second and third trimesters, you will likely need an extra 300-500 calories per day. These calories should come from nutrient-dense, wholesome foods rather than from sugary or highly processed snacks. The following breakdown offers a meal-based perspective on how much extra to eat in pregnancy:

1. First Trimester: No Extra Calories Yet

In the first trimester, your body is already working hard to support your baby’s early growth. However, most women won’t require extra calories during this phase. Focus on nourishing your body with essential nutrients and maintaining a balanced diet.

Suggested meals:

• Breakfast: A smoothie with spinach, banana, Greek yogurt, and a handful of berries for added fibre and vitamins.
• Lunch: A chickpea salad with avocado, cucumber, and a variety of colourful vegetables drizzled with olive oil for healthy fats.
• Dinner: Grilled chicken with sweet potatoes and steamed broccoli, providing lean protein and important vitamins and minerals.

2. Second Trimester: Adding More Energy

By the time you reach the second trimester, your body’s energy requirements increase. You’ll need more protein, calcium, and iron to support both the growing baby and your changing body. In terms of meals, aim to increase your portion sizes slightly while maintaining balanced, nutritious options.

Suggested meals:

• Breakfast: Whole-grain toast with scrambled eggs and sautéed spinach. This meal provides protein, iron, and folic acid.
• Lunch: Quinoa salad with grilled chicken, kale, cherry tomatoes, and pumpkin seeds. This combination offers protein, fibre, and essential vitamins.
• Dinner: Salmon fillet with brown rice, roasted vegetables, and a drizzle of olive oil. Salmon provides omega-3 fatty acids that are crucial for baby brain development.

3. Third Trimester: The Final Push

In the third trimester, your body’s nutritional needs peak as the baby grows rapidly. You’ll need more energy, protein, calcium, and iron, as well as extra fibre to help manage digestion and avoid constipation. This is when you should focus on eating slightly larger meals while still prioritising the quality of your nutrition.

Suggested meals:

• Breakfast: Porridge made with oats, chia seeds, and almond butter, topped with sliced banana. This meal is rich in fibre, protein, and essential vitamins.
• Lunch: A hearty lentil and vegetable stew with a side of whole-grain bread. The lentils provide protein, while the vegetables give essential micronutrients.
• Dinner: A large vegetable stir-fry with tofu or lean meat, served with whole-grain rice. This meal offers a well-rounded mix of protein, fibre, and healthy fats.

Extra Nutrients to Include in Your Meals

Instead of counting calories, focus on ensuring you are consuming the extra nutrients that are essential during pregnancy. These key nutrients include:

• Protein: Crucial for tissue growth, muscle development, and the formation of enzymes and hormones. Aim for at least 60g of protein daily. Good sources: chicken, lean meats, eggs, legumes, and tofu.
• Iron: Helps prevent anaemia and supports the formation of red blood cells. Iron-rich foods include red meat, spinach, lentils, and fortified cereals.
• Calcium: Important for bone and teeth development. Include dairy products like milk, cheese, and yogurt, or non-dairy alternatives like fortified plant milks and leafy greens.
• Folate: Vital for the baby’s neural tube development in the early stages of pregnancy. Folate is found in leafy greens, beans, nuts, and fortified cereals.
• Omega-3 fatty acids: Support brain development in the baby. Sources include oily fish (such as salmon and mackerel), flaxseeds, and walnuts.

Quick Tip: Include a variety of these nutrient-dense foods in every meal to help meet your antenatal nutrition requirements.

How to Shop for Nutrient-Rich Pregnancy Foods

Shopping for pregnancy-friendly meals doesn’t have to be complicated. Focus on whole, minimally processed foods, and try to shop the outer aisles of the supermarket, where fresh produce, meats, and dairy are typically located. Here are some shopping tips to help you stock your kitchen with antenatal-friendly ingredients:

• Fruits and Vegetables: Load up on leafy greens (spinach, kale, broccoli), cruciferous vegetables (cauliflower, Brussels sprouts), and brightly coloured produce (carrots, peppers, sweet potatoes, berries).
• Whole Grains: Choose whole grains like quinoa, brown rice, oats, and whole-wheat bread. These are packed with fibre, iron, and B vitamins.
• Lean Proteins: Chicken, turkey, tofu, eggs, and fish (especially fatty fish like salmon) are excellent sources of protein.
• Healthy Fats: Avocados, nuts (almonds, walnuts), seeds (chia, flax), and olive oil are healthy fats that are important for brain development and overall health.
• Dairy or Alternatives: Choose calcium-rich dairy or fortified non-dairy options like almond milk or soy milk to support bone health.

Managing Weight Gain and Nutrition During Pregnancy

While gaining weight is a normal and necessary part of pregnancy, it’s important to focus on eating nutrient-rich foods rather than obsessing over numbers on the scale. Healthy weight gain during pregnancy typically ranges from 11-16kg, depending on individual factors such as pre-pregnancy weight and whether you’re carrying more than one baby. Focus on maintaining a balanced diet rich in whole foods, and ensure you’re consuming the right amount of calories to support your baby’s growth and your own health. Remember that every pregnancy is unique, so it’s always best to consult your antenatal care provider to tailor dietary recommendations to your specific needs. Pregnancy is an exciting journey, and your body requires extra nutrients to support your growing baby. Instead of obsessing over calorie counts, focus on meal-based guidelines that help ensure you’re eating enough nutrient-rich foods. By including protein, iron, calcium, and omega-3 fatty acids in your diet, you can support your antenatal health while nourishing your baby’s development. Remember, every pregnancy is unique, and the key is to listen to your body and make informed, balanced choices when it comes to your diet. With a little planning and focus on nutrition, you can enjoy the process of nourishing both you and your baby, without stressing over calorie counting.