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Eating for Two

How to Eat Healthy During Pregnancy: What "Eating for Two" Really Means
How to Eat Healthy During Pregnancy: What "Eating for Two" Really Means

Wouldn't it be nice if pregnancy gave you permission to eat twice as much? According to that old saying, a pregnant woman is eating for two. If you do the math, however, you'll find that you're really only eating for about one and a fraction of another. So put down the nachos and the candy bars -- you need only about 300 extra calories a day during pregnancy. If you eat for two, you'll gain way too much weight.

Spend your extra calories wisely on nutritious foods. Here are some healthful 300-calorie choices:

  • 1 cup of non-fat fruit yogurt and a medium apple
  • A baked potato with skin, topped with an ounce of low-fat cheese and 1/2 cup each of broccoli and cauliflower
  • 1 piece of whole wheat toast spread with 2 tablespoons of peanut butter
  • A turkey sandwich: 2 slices of whole wheat bread, 2 ounces of lean turkey, and lettuce and tomato
  • 1 flour tortilla (7-inch), 1/2 cup refried beans, 1/2 cup cooked broccoli, and 1/2 cup cooked red pepper
  • 1 cup of beef-and-bean chili sprinkled with 1/2 ounce of cheddar cheese
  • 1 cup of raisin bran cereal with 1/2 cup non-fat milk and a small banana

Originally published in You & Your Baby: Pregnancy.

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