How many calories should you eat in the first trimester

What food should I eat in pregnancy?

You don't need to spend lots of money, or go on a special diet – you just need a balance of the right types of food. These include:

Fruit and vegetables

Aim to eat at least 5 portions of fruit and veg a day. Fresh, frozen, canned, dried or juiced can be part of your daily allowance – try to avoid anything with added salt or sugar.

Starchy foods (carbohydrates)

These types of food are an important source of energy, certain vitamins and fibre. They include bread, potatoes, breakfast cereals, rice, pasta and noodles. Opt for wholemeal instead of refined, starchy (white) versions, when possible.

Protein

Foods in this group include meat (avoid liver), fish, poultry, eggs, beans, pulses and nuts. Protein provides the building blocks for your baby to grow.

• Aim to have 2 portions of fish each week. Make one of them an oily fish like salmon, sardines or mackerel. There are some types of fish you should avoid (shark, swordfish and marlin) if you're pregnant, or trying to conceive.
• Eggs: Make sure you buy eggs stamped with the British Lion stamp mark. There have been improved food safety controls in recent years. So infants, children and pregnant women can now safely eat raw or lightly cooked hen eggs (as long as they have the British Lion stamp), or foods containing them. If you have a severely weakened immune system or are on a medically supervised diet prescribed by health professionals, you should cook all eggs thoroughly. Read about the healthy way to eat eggs.

Dairy products

Dairy includes milk, cheese and yoghurt. These products contain calcium and other essential nutrients. When possible, choose low-fat varieties, such as semi-skimmed, 1% fat or skimmed milk, low-fat yoghurt and reduced-fat hard cheese. If you prefer dairy alternatives, such as soya drinks and yoghurts, opt for unsweetened, calcium-fortified versions.

What should I avoid?

There are certain foods that you should avoid while you're pregnant as they can put your baby's health at risk. These include some types of cheese and raw or undercooked meat. Here's a guide on which foods to avoid in pregnancy.

Cutting down on salt

It's a good idea to cut down on salt during pregnancy. Eating too much salt can raise your blood pressure (although high blood pressure in pregnancy can also be caused by other things). High blood pressure can increase your risk of developing heart disease or stroke.

“Eating for two” is a common myth in pregnancy, the reality is you don’t actually need any additional calories until the third trimester and even then you shouldn’t be doubling the amount!

During the first and second trimester an average calorie intake is usually about 2,000 calories for usually active mums-to-be. However, you may find that you’re hungrier than usual so make sure that you’re drinking enough fluids and eating balanced meals throughout the day to avoid snacking on fatty and sugary foods in between.

How many calories should I eat in the third trimester?

When you reach the third trimester, your last 3 months of pregnancy, it is advised that you increase your calorie intake by around 200 calories per-day. If you’re expecting twins or more, you may need to increase calories to up to 350 calories per-day. Of course, we all come in various shapes and sizes, have slower or faster metabolisms and different lifestyles which will effect how many calories we need as an individual.

Figuring out your own calorie intake

The number of calories you need while you are pregnant depends on your height, body mass index (BMI) as well as how active you are and how effectively you burn calories. There are numerous apps and online tools that are able to estimate how many calories you should be eating but the best thing to do is talk to your midwife who will be able to advise you on managing your weight in pregnancy.

What should I eat to increase my calorie intake?

Increase your calorie intake by eating a balance of high-nutrient foods such as fruits, vegetables, nuts, low-fat dairy products and lean meats rather than opting for the cookies and cream! That’s not to say you should feel guilty about eating the odd chocolate bar or packet of crisps though – we all deserve a treat now and again!

For more information on a balanced diet read our guide to sticking to a healthy diet in pregnancy. 

If you develop gestational diabetes during your pregnancy, your midwife or doctor will advise you on the amount of calories and foods you should be eating to help manage the levels of sugar in your blood.

How can I keep track of how many calories I’m eating?

As long as you’re eating a healthy balanced diet and getting all the nutrients you need for you and your baby you shouldn’t get too bogged down in the number of calories. However, if you’re concerned about over or under eating your midwife may recommend keeping a food diary to help keep track of what you’re eating.

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