Eating well during pregnancy is important. Following the recommended guidelines for calorie intake, nutrients, and meal frequency can help support your health and your baby’s development. But do you really need to eat 3 square meals a day when you’re expecting? Let’s take a closer look at the evidence behind meal frequency for moms-to-be.
How Many Calories Do I Need During Pregnancy?
Calorie needs increase during pregnancy to support your baby’s growth and development. The recommended calorie intakes are:
- 1st trimester: No extra calories needed
- 2nd trimester: +340 calories/day
- 3rd trimester: +450 calories/day
This averages out to about 300 extra calories per day across pregnancy. However, calorie needs vary by mom based on pre-pregnancy BMI, age, activity level, and metabolism.
Weight Gain Goals During Pregnancy
The recommended pregnancy weight gain is 25-35 pounds for women of normal weight before pregnancy. This breaks down as:
- Baby weight: 7-8 pounds
- Placenta: 1-2 pounds
- Amniotic fluid: 2-3 pounds
- Uterus enlargement: 2-5 pounds
- Breast tissue: 1-3 pounds
- Maternal fat stores: 6-8 pounds
- Maternal blood volume expansion: 3-4 pounds
Gaining within the recommended range reduces risks to mom and baby. Not gaining enough increases risks for having a low birth weight baby. Gaining too much raises risks for cesarean delivery, gestational diabetes, and postpartum weight retention.
Key Nutrients Needed During Pregnancy
Eating a balanced diet with a variety of foods can help you meet increased nutrient needs when you’re expecting. Some key nutrients to focus on include:
Protein
Protein builds your baby’s tissues and organs. Choose lean sources like meat, poultry, seafood, eggs, beans, lentils, nuts, seeds, and soy products. Aim for 75-100g of protein per day.
Calcium
Calcium builds your baby’s bones and teeth. Dairy products provide the most calcium. Aim for 1000mg per day through milk, yogurt, cheese, fortified juices, and greens like kale and broccoli.
Iron
Iron carries oxygen through your blood to your baby. Get 18-27mg per day from lean red meat, poultry, seafood, spinach, beans, lentils, fortified cereals, and dried fruit.
Folate
Folate forms your baby’s brain, spine, and DNA. Get 600mcg daily from green leafy veggies, asparagus, broccoli, beans, lentils, fortified breads and cereals, and citrus fruit.
Omega-3s
Omega-3s support your baby’s brain and eye development. Aim for 200mg DHA per day from fatty fish, nuts and seeds, fortified eggs, and DHA-fortified foods.
Eating a variety of whole foods can provide all the protein, vitamins, minerals, and nutrients you and your baby need during pregnancy. Focus on getting plenty of the foods listed above.
Is 3 Meals Enough During Pregnancy?
Now that we’ve reviewed calorie and nutrient recommendations, let’s look at whether 3 meals per day is optimal during pregnancy or if more frequent small meals are better.
Benefits of 3 Meals Per Day
Eating 3 balanced meals daily can provide adequate calories, nutrients, and energy when you’re pregnant. Potential benefits include:
- Simple approach without constant grazing
- Allows for intuitive eating when hungry
- Provides satiety between meals
- Meets calorie and nutrient needs for many women
- Accommodates busy schedules
- Cost effective and budget friendly
As long as your three meals contain nutrient-dense foods from all the food groups, 3 meals is often sufficient. Portion sizes may need to be slightly larger than pre-pregnancy to meet increased needs.
Benefits of More Frequent Small Meals
However, some pregnant women may benefit from eating more frequently. Potential advantages of 5-6 small meals include:
- Prevents big dips in blood sugar
- Relieves nausea in early pregnancy
- Accommodates a smaller stomach
- Allows for calories to be spread out evenly
- Provides energy throughout the day
- Helps heartburn by not overfilling stomach
If nausea, food aversions, acid reflux, or appetite changes make large meals unappealing, grazing on smaller snacks and mini-meals may help you meet nutritional needs.
Example Meal Frequency Plans
Here are two sample meal plans to compare different frequencies during pregnancy:
3 Meals Per Day
| Meal | Foods |
|---|---|
| Breakfast | Oatmeal with milk, banana, hardboiled egg |
| Lunch | Tuna salad sandwich, yogurt, apple |
| Dinner | Chicken stir fry with veggies over rice |
5-6 Small Meals
| Meal | Foods |
|---|---|
| Breakfast | Oatmeal with berries, milk |
| Snack 1 | Hardboiled egg, raw veggies |
| Lunch | Half tuna salad sandwich with tomato soup |
| Snack 2 | Apple with peanut butter |
| Dinner | Stir fry chicken and veggies with small bowl rice |
| Snack 3 | Greek yogurt |
Both plans provide balanced nutrition. The key is listening to your body’s hunger cues and eating when hungry.
Tips for Healthy Meal Frequency During Pregnancy
Here are some tips for eating well no matter how often you have meals or snacks:
- Choose whole, minimally processed foods whenever possible – lean proteins, fruits, veggies, whole grains, dairy, etc.
- Aim for variety to get all the nutrients you need
- Drink plenty of water and unsweetened beverages
- Take a prenatal vitamin to fill any nutritional gaps
- Balance carbs with protein and healthy fats at meals and snacks
- Listen to your body’s hunger signals and eat when hungry
- Stop eating when full to avoid overeating
- Talk to your doctor about any special nutritional needs
Sample Meal Frequency Schedule During Pregnancy
There is no one perfect meal plan for all pregnant women. The best frequency depends on your appetite, schedule, and changing needs throughout pregnancy. Here is one example plan:
First Trimester
Nausea and food aversions are common. Small frequent meals every 2-3 hours may be better tolerated. For example:
- Breakfast: Smoothie with yogurt, milk, fruit, peanut butter
- Snack 1: Whole grain crackers and cheese
- Lunch: Soup and half sandwich
- Snack 2: Apple slices and handful of nuts
- Dinner: Baked chicken, mashed potato, cooked veggies
- Snack 3: Cereal and milk
Second Trimester
Appetite increases and nausea subsides. A mix of 3 main meals plus 1-2 snacks may work well. For example:
- Breakfast: Omelet with veggies, fruit, and toast
- Lunch: Tuna salad sandwich with carrots and hummus
- Snack: Cottage cheese and berries
- Dinner: Tacos with lean beef, lettuce, tomato, cheese
- Snack: Whole grain crackers and peanut butter
Third Trimester
Heartburn, bigger baby, and less stomach room are common complaints. Smaller meals more often may be helpful. For example:
- Breakfast: Oatmeal with milk, yogurt, fruit
- Snack 1: Smoothie with milk, yogurt, greens, protein powder
- Lunch: Half turkey sandwich with soup
- Snack 2: Hardboiled egg and raw veggies
- Dinner: Stir fry chicken and veggies over small portion rice
- Snack 3: Cereal and milk
Listen to your body and let your appetite guide you. There is no one right way when it comes to meal frequency during pregnancy.
When to Seek Help
Consult your doctor or dietitian if you have:
- Difficulty eating frequent small meals due to nausea
- No appetite or interest in food
- Concerns about eating disorders
- Weight loss or inadequate weight gain
- Severe heartburn, reflux, or vomiting
- High blood pressure, diabetes, or other condition requiring specialized nutrition
- Food aversions preventing a balanced diet
- History of disordered eating
With medical guidance, you can find the right nutrition approach to support a healthy pregnancy.
The Bottom Line
There is no universally ideal meal frequency during pregnancy. The key is eating enough calories and getting proper nutrition to meet your increased needs. For many women, 3 balanced meals are sufficient. But if your appetite or preferences change, spreading calories out with more frequent smaller meals can also work well.
Aim for minimal processed foods and maximize nutrient-dense whole foods. Listen to your body, watch hunger cues, and consult your doctor with any concerns. With the right diet tailored to your needs, you can nourish yourself and your growing baby.