Pregnancy is often surrounded by myths and misconceptions, such as the idea of “eating for two” or the need for direct sunlight exposure. In the past, many of us believed these notions to be true. Many women still believe that eating double during pregnancy is a fact and necessary.  Let’s cross-check one of these old beliefs: “eating for two.

“Eating for Two”- Myth or Fact?

Experts, including gynaecologists, dietitians, and researchers, agree that the notion of “eating for two” during pregnancy often leads to excessive weight gain and pregnancy related complications. While your baby’s nutrition and health depend on the quality of the food you eat, it’s important to remember that you don’t need to eat twice as much.

Healthy Eating While Pregnant

Eat a wide variety of foods to provide everything you and your baby need. Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods. It also means getting the number of calories that’s right for you (not eating too much or too little).

Calorie Requirement

First Trimester (up to 12 weeks): At this stage, your caloric needs do not increase significantly, so no extra calories are required. It is essential to prioritise a balanced diet, adequate hydration, and prenatal vitamins. A pregnant woman must drink at least 8-10 glasses of water daily, and more if you are active or live in a hot climate.

Second Trimester (Weeks 13-27): Your baby is growing rapidly, and your body needs more energy to support this development. Therefore, it’s recommended to add just 340 extra calories to your daily intake.

Third Trimester (Weeks 28-40): Your energy needs increase further to support your baby’s final growth stages. It’s recommended to add around 450 extra calories to your daily intake. 

Weight gain is a natural part of pregnancy. Weight gain and extra calories requirements depends on pre-pregnancy weight and physical activity.

Healthy snacks for extra calories 

• Small bowl of porridge (40 gm. Oats+ handful of berries)
• Fruit Smoothie (Small banana + 150gm.low-fat yogurt)
• Whole-grain crackers with peanut butter
• Small bowl bran cereal with low-fat milk (40 gm. bran flakes+200ml low-fat milk +few raisins/fresh berries)
• Brown bread with ham and cheese (2 slices brown bread and lean ham+1thin slices of low-fat cheese/lettuce)
• Carrots with hummus
• Mix of cashews and almond (15 each)
• 2 Slices of Multi-grain bread (toasted) and Avocados (Medium 1/4th approximately 80 calories)

Choose a mix of healthy foods.

There are lots of healthy choices in each food group. Choose a variety of foods you enjoy, including:

• Whole fruits — like apples, berries, oranges, bananas, avocados
• Vegetables — like broccoli, sweet potatoes, beetroots, okra, spinach, tomatoes and pumpkin
• Whole grains — like brown rice, millet, oatmeal, bulgur, quinoa, barley and whole-wheat bread
• Proteins — like lean meats and chicken, eggs, fish-salmon, beans and lentils, nuts and seeds, and tofu
• Low-fat dairy — like milk, yogurt, cheese, lactose-free dairy, and soy milk.

Avoid these:

• Alcohol
• Excessive caffeine
• Raw meats and seafood
• High-mercury fish
• Uncooked processed meats
• Unpasteurized dairy
• High calorie snacks like chips, cookies
• Fizzy drinks and packaged fruit juices

Pregnancies Vary from One to Another

Every pregnancy is different from one woman to another, so it’s important to eat according to your individual needs. Here are some tips for a healthy pregnancy. You can talk with a prenatal care provider. Attend a pregnancy class for a better understanding of nutrition. They will provide a nutrition plan based on your health. Remember, it’s all about the quality of your food, not the quantity.