How many calories should you eat while pregnant?
Charlotte Thomas
Social EditorFind out the UK recommendations for how many calories you should eat when you’re pregnant. Discover whether you should be eating more calories in pregnancy, and whether you need to ‘eat for two’.
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In the UK, the official advice is that most pregnant women should eat around 2,000 calories a day in the first and second trimesters of pregnancy. This is the same amount as a woman who isn’t pregnant.
In the third trimester of pregnancy, you should eat around 2,200 calories a day.
Here's what you need to know.
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How many calories should a pregnant woman eat in the first and second trimester?
In the first six months of pregnancy, the NHS says you don’t need to eat any more calories than usual.
Despite the old wives’ tale that you’re ‘eating for two’, you only need the same number of calories as a women who isn’t pregnant.
The recommended daily calorie intake for women in the UK is 2,000 calories.
This is only a guideline, though. Everybody’s different and the number of calories each person needs can vary depending on a number of factors including height, weight and how active you are.
It’s best not to get too hung up on calories during pregnancy. Instead, eat when you’re hungry, stop when you're full and opt for healthy food choices where possible.
How many calories should a pregnant woman eat in the third trimester?
In the third trimester – the final three months of pregnancy from 28 weeks – the NHS says you need an extra 200 calories a day. This means you should eat around 2,200 calories a day in total.
Try and make sure those extra 200 calories come from healthy foods to provide you and your baby with extra nutrients.
Some ideas of healthy snacks that are around 200 calories include:
- A slice of toast with a tablespoon of peanut butter
- A yoghurt and a banana
- Hummus with toasted pitta bread, carrot and cucumber sticks for dipping
How many calories should I have if I'm pregnant with twins?
If you’re pregnant with twins or triplets, the NHS says you still don’t need to ‘eat for two’ or increase your calorie intake in the first two trimesters.
The healthy eating advice for a multiple pregnancy is the same as a single pregnancy: to eat a well-balanced, healthy diet, with around 2,000 calories a day in the first six months and an additional 200 calories a day in the third trimester.
If you're unsure if you're eating enough or what you should be eating in a multiple pregnancy, your GP or midwife will be able to advise you.
What if I’m overweight or underweight?
If you’re overweight
If you have a high BMI, pregnancy is not the time to go on a restrictive diet – unless advised by a medical professional. Restricting your diet could mean you and you baby aren't getting all the nutrients you need.
- A BMI of 25 and above before you were pregnant is classed as overweight
- A BMI of 30 and over before you were pregnant is classed as obese
However, it's important for your health and your baby's that you don’t put on too much pregnancy weight, either.
At your first antenatal appointment, your midwife may weigh and measure you to work out your BMI. They'll also give you advice about healthy eating, lifestyle choices and weight gain during pregnancy. In some cases, your midwife may refer you to a dietitian for specialist advice.
If you’re underweight
At your first antenatal appointment, your midwife may weigh you and will give you advice on healthy eating, lifestyle choices and weight gain while you're pregnant. You can ask your GP or midwife for healthy eating advice at any time.
- A BMI of 18.5 or below before you were pregnant is classed as underweight
If you have a low BMI, in some cases, you may be referred to a dietitian for specialist advice.
What if I feel hungrier when I'm pregnant than I did before?
You shouldn’t go hungry when you’re pregnant so eat when you feel like you need to and don't worry too much about calories. Try to make healthy choices, though.
When you’re pregnant, you may crave foods that are high in fat or sugar. Indulging now and again is fine, but try to eat well most of the time to ensure you and your baby are getting all the nutrients you need.
The NHS recommends starting the day with a healthy breakfast to stop you snacking on unhealthy foods between meals.
Try having plenty of healthy snacking foods in the house as well, such as fruit or crackers and hummus, so you’re not tempted to reach for the biscuits when hunger strikes.
Some women find grazing on smaller meals and snacks throughout the day works better for them and gives them more energy than eating three big meals when they're pregnant.
If I've gone off food in pregnancy, will I be getting enough calories?
In the earlier stages of pregnancy, it's very common to feel nauseous. This is often known as morning sickness, although it can happen at any time of day.
Some women find they're sensitive to smells and tastes, too. This can put you off eating or mean that you struggle to keep food down.
Vomiting and feelings of nausea usually pass between weeks 16-20 of pregnancy or earlier.
Not feeling hungry or being able to stomach much in the early days shouldn't affect your baby's health, just eat what you can and drink plenty of water to stay hydrated. You can make up for it by eating lots of healthy, nutrient-rich foods when you're feeling better.
If you have severe vomiting, struggle to keep anything down and are dehydrated, however, speak to your midwife. You may be suffering from a condition known as hyperemesis gravidarum – a form of severe, prolonged nausea and vomiting in pregnancy.
What should I eat when I'm pregnant?
A healthy and nutritious diet is especially important when you're pregnant, as your baby needs a wide range of nutrients to grow and develop properly.
Rather than worrying too much about calories, It's best to focus on eating a well-balanced diet and a variety of different foods around 80% of the time.
You should include the following food groups in your diet during pregnancy:
- Fruit and vegetables – fruit and veg are full of fibre, vitamins and minerals, aim for at least five portions a day.
- Carbohydrates – found in starchy foods such as bread, rice, pasta and potatoes, carbohydrates provide you with energy.
- Protein – found in foods including eggs, meat, beans, nuts, soya and fish, protein helps the cells in your body grow and repair and helps your baby develop.
- Dairy or dairy alternatives – milk, yoghurts and dairy products contain calcium, which is essential for healthy teeth and bones in pregnancy. If you're opting for dairy-free products, choose those fortified with calcium.
You can read more about healthy eating and food choices in pregnancy here and discover the foods you should avoid eating when you're pregnant.
What to Expect When You're Expecting by Heidi Murkoff is a must-read for all expectant parents. Packed full of advice, is has over 15,000 positive reviews on Amazon! See more details here.
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