How Many Calories Should I Eat 11 Weeks Pregnant
How Many Calories Do You Need During Pregnancy?
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on February 9, 2021
Your caloric intake during pregnancy is one of the most important ways you can ensure your baby is getting all the nutrients she needs.
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Does eating for two really mean you get to eat twice as much of everything? Unfortunately for food lovers, the baby-making math doesn't quite work that way. Keep in mind that one of the two you're eating for is a tiny growing fetus (just pea-sized or smaller, in fact, for much of the first trimester).
Here's what moms-to-be need to know about caloric intake during pregnancy, plus how to make sure you're getting all the nutrients you need right now.
How many calories should a pregnant woman eat?
If your weight was within normal or average ranges and you were moderately active before becoming pregnant, your recommended daily intake was about 2,000 calories a day. Here's what you'll need now that you're expecting:
- First trimester: You probably won't need any additional calories during your first trimester. Instead, you should focus on choosing nutritious foods that keep your energy up (and, if you have morning sickness, don't make you nauseous!) while supporting your baby's development.
- Second trimester: Up your daily calorie intake by 300 to 350 calories per day — that's the equivalent of, say, two glasses of skim milk and a bowl of oatmeal.
- Third trimester: You'll need about an extra 450 to 500 calories per day.
- If you're carrying multiples: You could need an additional 300 calories per day for each baby.
Of course, there are exceptions to this (for example, if you're a teenager or were significantly underweight to begin with, you'll probably need more calories).
And if you were overweight or obese before getting pregnant, you might need to aim for a somewhat lower caloric intake during pregnancy (of course, while you still meet all nutrient requirements and focus on high-quality foods full of baby-building nutrients). So be sure to check with your practitioner to outline your daily caloric needs.
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How can you tell if you're getting the right amount of calories?
Now that you know how many calories you need, is it the time to break out the old calculator and start counting? Absolutely not. The best way to watch what you eat isn't to keep tabs on every bite (who has the time or the patience for that, anyway?).
Instead, keep an eye on the scale every week or so. If you conceived at a normal weight, during pregnancy you should gain about three to four pounds during the first trimester, then about one pound per week in the second and third trimesters.
Of course, these guidelines also vary based on your pre-pregnancy BMI and other factors, so be sure to ask your practitioner for your personalized recommendations.
If your practitioner tells you that you're gaining weight too quickly or not gaining enough, fortunately, there are steps you can take to get back on track:
- If you're not gaining enough weight, especially once you hit your second trimester (when morning sickness and food aversions subside), you may not be getting enough of the foods that are prime for a healthy pregnancy, including protein-rich foods, foods high in calcium, vitamin C foods, green leafy and yellow vegetables and fruits, other fruits and vegetables, whole grains and legumes, iron-rich foods, the right amount of fats and salty foods, water and other fluids. If you fall into this category, try adding additional servings of these each day, such as lean protein, calcium-rich foods and whole grains. If you're still having trouble gaining enough weight, talk to your practitioner.
- If you're gaining weight too quickly, on the other hand, you're likely getting more calories than you need. So check in with your doctor and make some healthy adjustments to your diet. Try cutting back on processed, calorie-dense foods with little nutritional value, while ensuring you're not cutting out the valuable vitamins and minerals you and your baby need.
The best thing you can do is to try not to obsess over everything you eat or every pound you gain. As long as you're following a healthy, balanced diet most days, you should be fine. And as always, if you have any questions or concerns at all, your practitioner can help.
From the What to Expect editorial team and Heidi Murkoff, author ofWhat to Expect When You're Expecting. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy.
- What to Expect When You're Expecting, 5th edition, Heidi Murkoff.
- WhatToExpect.com, How Much Weight Should You Gain During Pregnancy, October 2020.
- American College of Obstetricians and Gynecologists, Nutrition During Pregnancy, June 2020.
- U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion, 2015-2020 Dietary Guidelines, December 2015.
- Mayo Clinic, Twin Pregnancy: What Twins or Multiples Mean for Mom, February 2018.
- U.S. National Library of Medicine, MedlinePlus, Eating right during pregnancy, September 2018.
- Centers for Disease Control and Prevention, Tracking Your Weight for Women Who Begin Pregnancy with Obesity.
- U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion, Eat Healthy During Pregnancy: Quick Tips, January 2021.
How Many Calories Should I Eat 11 Weeks Pregnant
Source: https://www.whattoexpect.com/pregnancy/calories-diet/