How To Eat For Two

The phrase "eating for two" has long been associated with a pregnancy diet. However eating for two is more about eating healthfully than adding calories to your diet. The Hatch explores what you should be adding to your pre-pregnancy diet.

pregnancy diet foods

Don't double your consumption

Eating for two really only means adding about 300 calories to your regular diet. If you are over or under weight, your doctor may suggest a specific eating plan for your needs. Otherwise 300 calories per day is what you should be adding to your regular eating plan.

Prenatal vitamins

Keep on top of your prenatal vitamins once you become pregnant and be sure to include foods in your diet that are packed with essential nutrients such as vitamin A, folic acid, iron and vitamin C.

Skip too many supplements

Aside from your prenatal vitamin, try not to rely on too many supplements to get your essential vitamins -- instead derive them from healthy foods. Read on for how to get your nutrients through healthy foods.

Vitamin A

Stock up on oranges, sweet potatoes, spinach, apricots and cantaloupe to get your fill of vitamin A. However, note that excessive consumption of vitamin A has been linked to fetal malformations.

Folic acid

To prevent neural tube defects like spina bifida, a pregnant woman should ingest about 0.4mg of folic acid per day. You can get this through dark leafy greens and legumes like chickpeas (hello, hummus!) and black beans.


To fulfill the 27mg of iron needed in your daily diet, aim to consume three servings of iron-rich foods per day.

Vitamin C

Perhaps one of the easiest vitamins to include in your diet is vitamin C (70mg per day) because it's found in yummies such as grapefruit, strawberries, honeydew, papaya, broccoli, cauliflower and tomatoes.


To get the 1,000-1,300mg of calcium needed per day, aim to eat and drink at least four servings of dairy products and other calcium-loaded foods every day.

Indulge a little

While eating healthfully throughout your pregnancy can do wonders for you and your growing baby, don’t feel bad if you indulge in a cookie or a sweet treat every now and then!

More on healthy pregnancy diets

Pregnancy diets affects baby's weight
High fat pregnancy diet might increase baby's future chance of developing diabetes
Can your pregnancy diet influence baby's gender?


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