While you may be ‘eating for two’, this does not mean you get to literally eat enough for two people; so hold the chips and chocolate!

In reality a pregnant woman will require an additional 1400kJ during her second trimester.

In the 3rd trimester, energy requirements increase by a further 500kJ.

A woman of a healthy weight pre-pregancy is expected to put on about 11.5kg – 16kg during the pregnancy, to support the optimal growth of her baby.

During pregnancy your needs for certain nutrients increase. To ensure that you meet the level of nutrients required for the development of your baby you need more:
Folate (green vegetables, citrus fruits, legumes)
Iron (lean red meat, chicken seafood, fish, green leafy vegetables, legumes and dried fruit)
Iodine (iodised salt, fish, seafood, dairy products and eggs)
Fibre (wholegrain breads and cereals, fruit and vegetables)

Other important nutrients include:
Calcium. While your calcium requirements do not change, it is crucial that you are getting enough. Pregnant women should consume 1000mg of calcium every day.
Vitamin D.
DHA. Docosahexanoic acid (DHA) is an omega-3 fatty acid. It is needed to support the overall mental and visual development of baby. Good sources of DHA include oily fish such as salmon, tuna, herring or sardines.

What to avoid:
Listeria. During pregnancy it is important to avoid eating certain foods to reduce your risk of listeria. Listeria is a food borne bacteria, which can cause miscarriage or stillbirth. Foods to avoid include:
Ham/ Chilled Meat
Raw and Smoked seafoods
Stored Salads
Sushi (raw fish)
Milk (Unpasteurized only)
Cheese (Surface ripened)
Eggs (Raw)

Remember to also limit/ avoid consumption of:
Alcohol
Cigarettes

Drugs (without the consent of your GP)
Some fish (with high mercury levels)