How Much Should You Eat While Pregnant? Rethinking “Eating for Two”

If you are or ever have been pregnant, you’ve probably heard someone tell you that you’re “eating for two.” Often it’s thrown about like a free pass to doubling your food servings, having extra bites of everything, and indulging in more calorie-dense foods.

Look, it’s usually well-meaning advice—while pregnant and breastfeeding, you are encouraged to take in additional calories to support the extra work of growing and feeding a tiny person—but it can create habits that leave you feeling more sluggish and disconnected from what your body actually needs.

But … I don’t think anyone has ever encouraged me to “eat for two” when there was broccoli or chicken breast involved. It’s usually about a brownie or something else that had more calories than actual nutrients.

Rethinking “Eating for Two” During Pregnancy

You’ve probably heard things like:

• “Go ahead, have that second piece—you’re eating for two!”

• “Craving ice cream again? Baby must want it!”

• “Pregnancy is the one time you don’t have to care!”

But here’s where it gets tricky: When we stop tuning in to our body’s needs and start making food choices based only on convenience, cravings, or permission to have a free-for-all, it’s easy to wind up making us feel uncomfortable, depleted, or even frustrated.

And while it’s completely normal to feel hungrier during pregnancy (and yes, treats are part of life!), your body doesn’t need double the food.

What “Eating for Two” Actually Means

According to current research, most pregnant women need:

• No additional calories in the first trimester

• About 300–350 extra calories/day in the second trimester

• Roughly 450–500 extra calories/day in the third trimester

That’s about the equivalent of a bowl of Greek yogurt with berries and a handful of nuts—not a second dinner. So no, you’re not eating for two adults. You’re eating for you—with a little extra care for the tiny human you’re growing.

The Other Extreme: Restriction and Fear of Weight Gain

Of course, not everyone feels free to eat more during pregnancy. For every woman embracing the extra snacks, there’s another quietly worrying about gaining “too much.”

She may feel pressure to:

This pressure is quiet but persistent. It can come from social media, family members, and even healthcare providers. And it can trigger fear:

• Fear of never feeling like herself again

• Fear that every pound is permanent

• Fear that she’s “doing it wrong” if her body changes too much

In response, some women over-monitor every bite, analyze every craving, and resist the natural changes of pregnancy. But the truth is…

Pregnancy Is Not the Time to Shrink

Pregnancy is not the time to shrink yourself. It’s the time to support yourself. Nutritionally, emotionally and energetically. 

Trying to restrict food or calorie count your way through pregnancy isn’t just unnecessary—it can also leave you feeling undernourished, irritable, and exhausted. Worse, it may compromise your baby’s access to key nutrients.

Weight gain is not the enemy. In fact, it’s essential. Your body is doing something incredible. It’s creating a placenta, increasing blood volume, growing breast tissue, producing amniotic fluid—and building a whole new human.

The weight gain that comes with this? It’s not a failure. It’s a sign that your body is doing what it was made to do. And because every woman’s body responds differently, your weight gain may not look exactly like someone else’s. Guess what? That’s okay. 

Nourish Yourself and Your Baby With Intention

So what does “eating for two” really mean?

• It means eating with intention, not pure indulgence.

• It means tuning in, not checking out.

• It means fueling, not restricting.

Here’s What That May Look Like in Real Life:

• Choose nutrient-dense foods that truly nourish: stews, leafy greens, colorful veggies, grass-fed meats, wild-caught salmon, fermented foods, bone broth, and healthy fats like avocado, ghee, and coconut oil.

• Eat in a way that feels satisfying, energizing, and connected to your body—not rules or pressure.

Your baby’s brain, bones, and immune system are being built from what you eat. Every bite is a building block—for both of you.

A Note from the Ancestors: Traditional Wisdom on Pregnancy Nutrition

In the 1930s, Dr. Weston A. Price studied cultures around the world and found that pregnant women were often given the most nutrient-dense foods available—like liver, fish eggs, and bone broth. These foods were rich in vitamins A, D, and K2, plus essential minerals and healthy fats. These cultures understood that strong, healthy babies start with a well-nourished mother—and made it a priority to support her deeply.

Let Go of Guilt and Listen to Your Body

Some days you’ll want more food. Other days you’ll feel tired, nauseous, or just not into your usual meals. That’s normal.

Ask yourself:

And give yourself permission to let go of the noise. There is no one perfect way to eat during pregnancy. You’re not failing for gaining weight. You’re not wrong for craving bread or needing extra rest.

You are human. And you’re growing another human.

Pregnancy Nutrition Goes Beyond Food

Nourishing yourself isn’t just about what’s on your plate. It also means:

• Getting rest that actually restores you

• Moving your body in ways that feel good

• Giving yourself time and space to process the big emotional shifts

• Getting support when things feel overwhelming

• And honoring your body without shame

Final Thoughts: You’re Meant to Support Your Body, Not Control It

If you’ve been bouncing between guilt over cravings and anxiety over pregnancy weight gain, pause. Breathe. And remember:

“I’m not meant to eat perfectly. I’m meant to eat with care.”
“I’m not meant to control my body. I’m meant to support it.”
“I’m not meant to go back to who I was. I’m becoming someone new—and that’s beautiful.”

Your body is doing something extraordinary—so how can you support it today with care, nourishment, and compassion? I’d love to hear what that looks like for you. — Marlene