By Jodi Helmer

Kate Hanley of Brooklyn, NY, knew that pregnancy and weight gain go hand-in-hand, so it came as no surprise when she gained 30 pounds before giving birth to her daughter, Lillian.

Still, Hanley admits, “I was nervous about gaining tons of weight when I was pregnant. I made sure that the extra calories I consumed were fairly healthy and I tried not to let being pregnant be an excuse to eat whatever I wanted—but when I was really jonesing for a cookie, I definitely had one.”

Calories Count
It’s tempting to be a little less vigilant about your eating habits now that you’re pregnant. Carrying a baby is a convenient excuse to super-size your order or drop a few quarters in the vending machine for a chocolate fix. But you aren’t truly eating for two. “Women do have different calorie needs during their pregnancies, but the idea of eating for two is a myth,” says Elisa Zied, M.S., R.D., a spokesperson for the American Dietetic Association, mother of two, and co‑author of Feed Your Family Right! “Doubling up on portions or overloading on calories at meal and snack times can lead to unhealthy excess weight gain.”

You only need an extra 300 calories per day—and only after the second trimester—for healthy fetal development. This is the equivalent of one large piece of fruit and a glass of low-fat milk.

Putting on too much weight during pregnancy can cause complications including hypertension and gestational diabetes. “There is a misconception that pregnancy is a time to indulge,” says Raul Artal, M.D., professor and chair of the department of obstetrics and gynecology at Saint Louis University in St. Louis, MO. “Eating a healthy diet is one of the best ways to make sure you don’t gain too much weight when you’re pregnant.”

Emphasize Eating Well
During her pregnancy, Hanley consulted with a nutritionist who talked to her about the importance of getting enough fiber and eating whole foods as opposed to processed ones. She started stocking her cupboards with high-fiber cereal and protein-rich peanut butter.