Maternity fitness series: Should you ‘eat for two’ while pregnant?

Posted: November 26, 2025

This is the fourth blog in a series that aims to empower you throughout your pregnancy and postpartum journey by debunking common myths.

You’ve probably heard the saying that pregnant mothers are “eating for two.” While there’s some truth to that phrase, the experts at Sanford Sports in Sioux Falls are debunking the myth that you should eat twice as many calories during your pregnancy.

Gradually increase calorie intake

Increasing your calorie intake during pregnancy supports the growth and development of your baby, but you don’t need to “eat for two.” Your calorie increase depends on where you are in your pregnancy journey:

• First trimester: No increase in calories needed.
• Second trimester: Increase your intake by about 340 calories per day.
• Third trimester: Increase your intake by about 450 calories per day.
• Breastfeeding: Increase your intake by about 500 calories per day.

Weight gain is natural for expecting mothers. Check with your provider to determine how much weight is healthy to gain during your pregnancy.

Eat a balanced and nutritious diet

With an increase in calories, it’s important to eat a well-balanced diet that supports your health and the baby’s health. Incorporate a variety of fruits, vegetables, carbohydrates, proteins and healthy fats into mealtime and choose snacks without added sugars.

Avoid foods that may have bacteria, such as raw fish, undercooked eggs, deli meats and unpasteurized milk or cheese. Check with your provider if you’re unsure what foods are safe or unsafe for your pregnancy.

Healthy tips for pregnant mothers

Here are some additional tips to aid in a healthy pregnancy:

• Supplements: Take a prenatal supplement that includes nutrients like folic acid and iron.
• Water: Carry a water bottle with you to stay hydrated at home or on the go.
• Caffeine: Ask your provider if caffeine is safe for you. If it’s safe, limit your intake.
• Sugary drinks: Avoid pop, sweetened water, sports drinks and fruit drinks.
• Exercise: Staying active can increase your chances of having a healthier baby.

Our sports dietitian can help you create a nutrition plan for your pregnancy. Contact us to get started.