It’s one of the most common things people say when you’re pregnant: “You’re eating for two now!” But is that actually true?
Let’s break it down.
Myth: You need to double your portions.
Truth: In your first trimester, you don’t need any extra calories at all. In your second and third, it’s about an extra 300–500 calories a day. That’s like a snack – not a full extra meal. So no, you’re not suddenly eating enough for a footy team.
Myth: Cravings mean baby needs something.
Truth: Sometimes cravings are just your hormones having a field day. Yes, your body might be missing a nutrient – but more often than not, that Tim Tam craving is just… a Tim Tam craving. Enjoy it, but in moderation.
A fun fact to impress your mates:
Your baby can actually "taste" what you eat through the amniotic fluid. So that curry or sweet potato? Bub gets a preview, and research suggests this might help them enjoy more flavours after birth. So get colourful with your meals!
Smart swaps:
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Swap juice for water with a splash of lemon.
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Keep nuts or fruit nearby for when hunger hits.
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Still take your prenatal vitamins for extra insurance.
At the end of the day, eat to nourish – not to "double". You’re building a little legend in there, and a balanced plate goes a long way.
Sources:
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Institute of Medicine (2009). Weight Gain During Pregnancy: Reexamining the Guidelines. National Academies Press.
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ACOG. Nutrition During Pregnancy. Link
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NHS UK. Foods to Avoid in Pregnancy. Link
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Blumfield, M.L. et al. (2013). Diet quality indices and their associations with health-related outcomes in pregnant women: a systematic review. Nutrients.