Calorie Tracking During Pregnancy

The "Eating for Two" Myth

You don't need double calories. A growing baby needs about 300 extra calories per day in the second and third trimesters — that's an extra snack, not an extra meal.

Healthy Weight Gain Guidelines

Recommended total weight gain (ACOG guidelines):

Nutrients That Matter Most

• Folate/Folic Acid: 600mcg daily (neural tube development)
• Iron: 27mg daily (blood volume increases 50%)
• Calcium: 1,000mg daily (baby's bones)
• Protein: 70-100g daily (tissue building)
• DHA/Omega-3: 200-300mg (brain development)
• Vitamin D: 600 IU daily

Your prenatal vitamin covers many of these, but food sources are still important.

First Trimester: Survival Mode

Nausea and food aversions make eating hard. Focus on:

• Eating what you can tolerate
• Small, frequent meals
• Bland foods if nauseous (crackers, toast, rice)
• Taking prenatal vitamin (with food to reduce nausea)
• Staying hydrated

Don't stress about tracking now. Just getting food down is an accomplishment.

Sample Day: Second Trimester (~2,200 cal)

• Breakfast: Greek yogurt + berries + granola (350 cal)
• Mid-morning: Apple + cheese (200 cal)
• Lunch: Chicken salad sandwich + fruit (500 cal)
• Afternoon: Nuts + dried fruit (250 cal)
• Dinner: Salmon + quinoa + vegetables (600 cal)
• Evening: Glass of milk + small treat (300 cal)

Foods to Avoid

• Raw/undercooked meat, fish, eggs
• High-mercury fish (shark, swordfish, king mackerel)
• Unpasteurized dairy
• Deli meats (unless heated to steaming)
• Raw sprouts
• Alcohol (no safe amount)
• Limit caffeine to 200mg/day

Should You Track During Pregnancy?

Tracking can be helpful to:

• Ensure you're eating ENOUGH
• Get adequate protein
• Monitor weight gain pace

But don't use tracking to restrict. This is not the time for dieting.