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The Truth About Eating for Two

Healthy Fats

Although fats get a bad rap, you and your baby do need some to stay healthy. Just remember to pick from the healthy, unsaturated variety:

  • Vegetable oils
  • Olive oil
  • Nuts

Healthy Snacks

Still looking for a way to incorporate those extra calories? Snacks can do the trick.

By snacks, we don't mean a candy bar or a bag of potato chips. Instead stock your kitchen with cereal, nuts, fruit, and low-fat yogurt.

Adding those 300 extra calories in a healthy way can be as simple as eating:

  • 19 almonds, low salt or salt-free (150 calories) with 1/3 cup dried cranberries (140 calories)
  • 1/4 cup mixed nuts, low salt or salt-free (200 calories) and 1 large orange (90 calories)
  • 1 cup small pasta shells (180 calories) with 1 cup cherry tomatoes (30 calories), 1/4 cup black beans (55 calories), 1 teaspoon olive oil (40 calories), and a splash of vinegar

For a smaller snack of 150-200 calories, consider:

  • 3/4 cup oatmeal (110 calories) with 6 medium strawberries (20 calories) and 1/4 cup blueberries (20 calories)
  • 4 egg whites (70 calories) with 1 serving of salsa (20 calories) on 2 soft corn tortillas (120 calories)
  • 1 cup low-fat yogurt (140 calories) and 1 large peach (60 calories)

It's OK to enjoy a sweet or salty treat every now and then. But do it in moderation, just like you did before you were pregnant. Too much salt can cause you to retain water and increase your blood pressure, which isn't good for you or your baby. And too many sweet foods will fill you up with empty calories, so you're less hungry for the nutritious foods that you and your baby need.

While a healthy weight gain is important, don't worry too much about the numbers on the scale. If you have any concerns, talk with your doctor about your best plan to eat right for two.

WebMD Medical Reference

Reviewed by Traci C. Johnson, MD, FACOG on August 04, 2014
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