Stay-healthy menu planner
Moderately active? Aim for around 2000 calories a day and choose servings from the five food groups to set yourself up for a healthy pregnancy.
How many calories do I need?
Every woman is different and if you’re a healthy weight and engage in regular physical activity, eating around the same number of calories each day will keep you at that weight. If you need to gain weight, increasing the number of calories you consume each day by around 250 may help you slowly and steadily gain weight. If you need to lose weight, decreasing your calorie intake by 250 per day (along with moderate exercise) may help you achieve a healthy weight. Always talk to your healthcare provider about specific diet and exercise changes.
The plan below provides approximately 2000 calories per day, which may be a good target for healthy, moderately active women thinking about getting pregnant.
Sources
Institute of Medicine Food & Nutrition Board 2006. Dietary Reference Intake: The Essential Guide to Nutrient Requirements. In: Otten, J.J., Hellwig, J.P. & Meyers, L.D. (Eds.). Washington, D.C.: National Academy of Sciences.
www.womenshealth.gov
www.eatright.org
www.cdc.gov
www.acog.org
Last revised: August, 2016
Related articles
Your maternity leave and maternity pay checklist
It might seem a while away, but once you’ve made your pregnancy announcement, it’s a good idea to begin maternity leave preparations and find out if you’re entitled to maternity pay.
2 mins to read
10 Early Signs of Pregnancy
For the young families who are planning for pregnancy, it can be an exciting challenge and experience to look forward to.
4 mins to read
Feed your future family
Eating well before you conceive can help your future child have the best possible start in life. Here’s how to get some of the essential vitamins and minerals you need for a healthy pregnancy.
4 mins to read
Nourishing yourself nourishes your child
Did you know? It is important that you eat a healthy diet while breastfeeding and drink plenty of water and other fluids to help with milk production.
2 mins to read
Food for Your First Trimester
The first trimester marks the beginning of motherhood. As you step into this new world, you will begin to experience various changes not only in your body, but in your dietary needs as well.
4 mins to read
How to Programme Your Child’s Future Health
What to eat during pregnancy to give your child the best start in life.
5 mins to read
Food for Your Second Trimester
The second trimester is sometimes known as the most comfortable trimester because it’s the easiest period during pregnancy.
3 mins to read
Food for Your Third Trimester
The final stage of pregnancy is a wonderful time as your body is getting ready to welcome your child into the world.
3 mins to read
8 Inspiring Parenthood Hits to Watch Together
Pregnancy and new parenthood are a natural part of life but they do not always come naturally. It can seem surreal.
3 mins to read
Am I ready to give birth? Signs of labour checklist
You probably think it’ll be obvious when you go into labour, but it isn’t always what you see in the movies. Here are a few signs of labour to look out for.
1 min to read
How to Cope with First Trimester Anxiety
Suffering from first trimester anxiety? You’re not alone, 1 in 10 pregnant women experience this pregnancy symptom in their first trimester. Here’s how to keep the feelings under control.
2 mins to read
Planning a diaper party checklist
A new arrival is definitely an excuse for a party. Whether friends or family are planning a diaper party for you, or you’re doing it yourself, here are some diaper party ideas to get you started.
2 mins to read
How to emotionally prepare for parenthood before becoming a mom
Amazing news! You’re expecting your first child. But what can you do to emotionally prepare for parenthood?
3 mins to read
Is it Time? Learn About the 6 Signs of Labour
Giving birth is a difficult, painful experience that marks the beginning of a new happy, exciting adventure, even more so for a mom who’s experiencing it for the first time.
3 mins to read
13-Week Pregnant: Development and Diet
The start of your second trimester is the start of lots of new development milestones for your unborn child. Read more about this week.
2 mins to read
29-Week pregnant: Development and diet
As you inch your way towards the finish line – you will be giving birth in about ten weeks! – your little one is still growing by leaps and bounds, even opening her eyes wide now.
2 mins to read
Your hospital bag checklist
Not sure what to pack in your hospital bag? We have put together a simple hospital bag checklist with all the essentials. Forget packing light, it’s about packing right.
3 mins to read
3 Tips to Reduce Stress for Mothers
The journey of motherhood is a joyful adventure with ups and downs. Though it is rewarding, there are times when you will feel stressed.
3 mins to read
8-Week pregnant: Development and diet
About the size of a robin’s egg, your little one measures about 30 mm long. Learn more about this week.
3 mins to read
Related tools
Ovulation calendar
Determine when you are likely to ovulate can improve your chances of conceiving.
Naming Your Little One
Search the perfect name for your child
Pregnancy week
Find out what changes you can expect in your body, your emotions, your life and your little one.
