Energy (Calorie) Requirements

To get the all nutrients you need without overeating during pregnancy, choose your foods carefully. Stick to the Food Guide Pyramid but add 2 daily serving of milk and milk products in the first trimester. During the second and third trimesters, you need 300 extra calories a day, so add an extra serving from each of the five food group. Adequate energy intake is important for growth and development of the fetus and for the mother's ability to adapt to stresses such as infections or episodes of bleeding. Additional energy during pregnancy is required for the development of the baby and growth of maternal tissues, the additional metabolism the new tissues require, and the increased energy needed to move the added body tissue. Since a woman body increases about 20% during pregnancy, work involving a lot of movement will cost as much as 20% more in energy. Given these considerations, the total caloric cost of pregnancy has been calculated to be about 80,000 kcal or 300 calories per day. A further adjustment of energy requirement should be based on physical activity. Since energy expenditure varies so widely, the best index of adequate intake is a satisfactory weight gain.

Since you also need extra protein, B-vitamins, vitamin D and minerals, such as calcium, phosphorus, iron and zinc, these 300 calories should come from nonfat milk and dairy products, lean meats, beans, whole grain breads and cereals, citrus fruits, dark green, leafy vegetables and other nutrient-rich foods. If you are a vegetarian, you should be especially careful about getting enough protein, iron and vitamin B-12 during pregnancy. Your doctor may prescribe or recommend a multivitamin-mineral supplement with iron to ensure that you meet your extra nutritional needs.