Should I be eating for two while pregnant?

Do you feel like you’re hungry all the time? Or hungrier than usual? That’s common, but it doesn’t mean you need to double up on how much you eat. Pregnancy can change your appetite, but the focus is on healthy eating to give you and your baby the nutrients you need.

Do you need to eat more when pregnant?

When you see statements like “eating for two”, it doesn’t mean you should eat twice as much! It really means making sure you get enough essential nutrients by eating a varied, healthy diet to support your baby’s development.

How many calories should a pregnant woman eat?

Try not to consume too many extra calories during pregnancy until your third trimester, and even then, you may need only an extra 200 calories per day (e.g., two slices of wholemeal toast with butter).

If you are expecting twins or triplets, ask your midwife or GP for advice tailored to you. Gaining too much weight can increase the risk of complications, so aim for a healthy, balanced diet rather than eating twice as much.

How to support healthy weight gain during pregnancy

• Plan your meals and snacks
• Eat a variety of nutritious foods, even within a category of foods (like vegetables); look for different colours, types, and textures
• Minimise “extra” foods that have calories but few nutrients – sugary drinks, fried foods, foods with extra fat and sugar
• Choose quality over quantity

Healthy breakfasts every morning will kick-start your day and help you to avoid snacking on junk food. A bowl of iron-fortified oats and a handful of strawberries is a good place to start. Don’t worry if you experience morning sickness; just keep eating small amounts and often.

It’s easy to remember not to overeat when you think about it like this: you are eating for a small baby, not for a full-size adult. But please don’t be too hard on yourself, either. Some days you’ll feel ravenous; other days you’ll just want to graze. Listen to your appetite, aim for balanced choices, and speak to your midwife if you are unsure.

How much weight gain is normal during pregnancy?

Understandably, you’re going to gain some weight during pregnancy; you’re carrying another human inside you! If you have a healthy pre-pregnancy weight, you’re looking to gain around 10kg and 12.5kg (22lb to 28lb).

When to seek further support

Every pregnancy is different, and your appetite and weight will naturally change along the way, so try not to put pressure on yourself to get it exactly right. If you have questions about your diet, your weight, or how much to eat, your midwife or GP can offer advice tailored to you.

For more guidance and tips, explore the Capricare® Parent Support Hub.