While you indeed are growing another person (0r two+), you are not
truly "eating for two". Rather, your body only needs 200-500
extra calories per day while pregnant. That's about the
equivalent of an apple and a glass of milk, if that helps put things
It's all too easy to indulge in unhealthy food choices while pregnant.
Sometimes this is unavoidable in the early stages of
pregnancy. If you are experiencing severe nausea or morning
sickness, then eat what you have to eat to keep something down.
Once that rough patch passes, you'll be able to focus on making better
- Ice Cream
- Soy Milk
- Hard-Boiled Eggs
- Bean Dip
- Cottage Cheese
- Roasted Nuts
- Wheat Germ
- Non-Fat Dry Milk
- MilkShakes (Yum!)
- Brown Rice
- Wheat Bread
- Bran Muffins
- 3 Potatoes per Week
- 5 Yellow/Orange Vegtables per Week
- Sweet Potatoes
- Salt to Taste
- Drink to Thirst
- 8ozs milk (1 cup)
- 8ozs yogurt (1 cup)
- 1 oz. hard/semi-soft cheese
- 1/2 cup cottage cheese
2 eggs + 4 servings
milk = 32 grams protein
- 3 ozs is a standard serving. That's about
the size of a deck of cards.
- Most proteins have 25-30 grams of protein per serving.
- Fish usually has 20 or so grams of protein per
To help you on the path to good pregnancy nutrition, record your eating
habits with the Daily
Meal Tracker Chart
a free printable chart to help you and
your baby stay healthy and happy.