Two of Everything, Please

Debunking the Myth of Eating for Two

By Lisa Hurt Kozarovich

"Some women have heard that cravings are how your body tells you that you need certain nutrients. There's no scientific evidence to back that up, but I'm not going to completely discount it either," says Pratt. "In some cases, there may be maternal signals, if you're in touch with your body. But, there's a very thin line between craving what you want to eat and what your body really needs."

In other words, if you're craving Rocky Road ice cream every night, don't assume it's what Baby needs, she says. Still, for many women, constant hunger and cravings are a very real part of pregnancy that must be dealt with.

"I was hungry all the time – I mean every minute of every day," says Kim Swift, a 33-year-old nurse in Louisville, Ky. "I don't care what anybody says, you're starving when you're pregnant."

"It all depends on metabolism," says Pratt. "Some women may feel hungrier than others. If you're hungry, eat small meals or snacks every two or three hours, but make healthy choices." Instead of eating foods high in fat, look at the food pyramid and spread out the suggested servings throughout the day.

Altogether, the American Dietetic Association recommends pregnant women should be eating:

• four servings of dairy products, such as non-fat or low-fat milk and yogurt;
• five servings of fresh fruit, including one that is rich in vitamin C, like oranges, tomatoes or broccoli;
• six servings of whole grain foods (a slice of bread is typically one serving), such as whole grain bread or cereal;
• two to three servings (about 6 to 9 ounces) of extra lean meats, including skinless chicken, fish, peanut butter and cooked, dried beans.

According to Pratt, the bottom line in eating right is to meet the mother-to-be's nutritional needs and to set up a healthy environment in which baby can grow.

Healthy Snacks Choosing healthy snacks is an important factor in the diet of a pregnant woman, says Doreen Chin Pratt, a registered dietician at Women's & Infant's Hospital in Providence, R.I. Eating healthy snacks can help quench cravings and keep weight gain under control, while still providing the necessary nutrients to the baby. "Foods high in fat or sugar add extra pounds, without providing much nutrition," she says. Instead, consider these snacks: Frozen fruit sorbet Smoothies Baked tortilla chips and salsa Bagel with cream cheese Pretzels Popcorn Low-fat pudding Jell-O Trail mix Nuts Graham crackers Animal crackers Cottage cheese Apple slices dipped in peanut butter Raw vegetables with a low-fat dip Rice cakes Fresh fruit Whole-grain breakfast cereal Whole-grain muffins Salad with a low-fat dressing

Want to see more?

• Eating for Two
• Pregnancy Pyramid
• What to Expect in Weight Gain
• Is Seafood Safe During Pregnancy?
• Herbs to Avoid During Pregnancy
• Talk about it!