For those of us who are not familiar with counting calories and weighing food, it is often difficult to determine what a 300 calorie meal should look like. Hopefully this will make it a little easier. Below are some examples. Now you can be aware of what you can add to your daily intake to have a healthier and nutritionally sound pregnancy.

  Chicken and Rice - 395 Calories
6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water

Chicken - 345 Calories
6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water

  Baked potato - 305 Calories
1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water

The first myth that I will cover is: “I’m pregnant; I’m eating for two now!” 

The amount of times I’ve heard this phrase is unbelievable. We tend to believe that because we are pregnant we need to ingest a full meal for ourselves and one for the growing little one. This is undeniably false. The energy cost of pregnancy is 300 – 400 calories per day which is easily covered by a slight increase in food intake or a reduction in activity. It is better to look for quality foods rather than quantity for additional calories. A nutritious snack which includes fruits, vegetable, protein and/or dairy (depending on your individual needs and preferences) will get you on your way to a healthy pregnancy.