Debunking 3 Shocking Myths + Snack Tips for Pregnant Moms

The Most Common Myth: “Eat for Two, One for You and One for Your Baby”

How many times have you sat at the table with family and friends, and they urge you to eat more and more? But you and I both know that as the baby grows, so does your belly—and your stomach actually gets smaller. Personally, if I ate too much, I’d feel that terrible heartburn afterward. So today, I want to debunk some of the myths around pregnancy nutrition. Plus, I’ve shared some simple snack ideas to help you get the right amount of food throughout the day. Please, always ask your doctor before taking any of this advise, every pregnancy is unic.

Myth 1: “Since I’m eating for two, I need double the food.”

We’ve already mentioned it, but it’s easy to get caught up in cravings for something delicious, like fried food or a favorite dish. However, it’s better to stick with smaller portions and have a snack later.

If you’re in the first trimester, you don’t need to eat more than usual. Starting in the second trimester, you’ll need about 340 extra calories a day. And in the third trimester, that’s about 450 extra calories—basically, more snacks or slightly larger meals throughout the day. Check out the snack ideas below; I’m sure they’ll help!

Myth 2: “If I crave something sweet, it’s because the baby wants dessert.”

It’s so easy to make excuses to treat ourselves when cravings hit! And when it’s a sweet craving, it’s tempting to think that the baby wants dessert too. While sweet cravings are common, especially during pregnancy, it’s important to watch how much sugar we eat to avoid complications.

Too much sugar can increase your risk of gestational diabetes and unhealthy weight gain. If you started pregnancy at a healthy weight, it’s recommended to gain between 25-35 pounds over the nine months. This usually means 0-5 pounds in the first trimester, and about 0.5-1 pound per week after that.

If you want to learn more about healthy nutrition during pregnancy, don’t miss our free monthly class in Spanish, taught by a professional nutritionist. It’s a great chance to ask questions and meet other moms in similar situations.

Myth 3: “Eating more will take away my tiredness.”

I hate to say it, but no—fatigue during the third trimester is not something that can be fixed with more food. In fact, overeating might just leave you feeling more tired.

While it’s true that you need a bit more food during the day, it’s better to focus on healthier options. Studies show that what we eat can impact our mood. For instance, strawberries can lift your mood, while greasy foods like burgers might make you feel sluggish.

Here I leave you a great article with 6 pieces of advice to control fatigue.

So, what do 340 and 450 calories look like?

During the second and third trimesters, your body needs more energy—but that doesn’t mean bigger meals. Actually, eating smaller snacks throughout the day can help you avoid nausea and keep your energy steady.

Here are some simple, tasty snack ideas, grouped in combinations that add up to about 340 or 450 calories per day. You can enjoy them throughout the day, whenever you need them.

Second Trimester Snack Ideas

Each day’s combination adds up to about 340 calories.

Day 1

Snack 1: Whole wheat toast with lean turkey
Snack 2: 1/4 avocado with salt or lemon
Snack 3: 2/3 cup nonfat plain Greek yogurt with honey

Day 2

Snack 1: 1/4 cup almonds
Snack 2: One boiled egg
Snack 3: One banana

Day 3

Snack 1: 6 medium strawberries with 1/2 cup cottage cheese
Snack 2: 1/4 cup walnuts
Snack 3: 1/4 cup dried apricots

Day 4

Snack 1: 5 whole grain crackers with cream cheese
Snack 2: 1 cup whole milk
Snack 3: 1 orange

Day 5

Snack 1: One boiled egg
Snack 2: Whole wheat toast with 1/4 avocado
Snack 3: 1/4 cup dried apricots

Third Trimester Snack Ideas

Each day’s combination adds up to about 450 calories.