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Eating for two – How much is too much?

Eating for two – How much is too much?

Debunking the myth 'eating for two' during pregnancy

Written by Debjani Arora |Updated : October 9, 2014 5:08 PM IST

pregnancyA common myth harboured among expectant mothers is to 'eat for two' during pregnancy. However, following this dictum literally, can put her health and that of her baby's into trouble. This is because, while caloric intake needs to increase during pregnancy, consumption of exact double the amount of food, one had before conception, isn't advisable. Eating during pregnancy needs to be planned meticulously and cautiously. Remember, diet during pregnancy is crucial as it not only ensures health and wellness for the expectant mum; it also contributes towards healthy development of the baby inside the womb.

How much to eat

In a normal healthy woman the daily caloric requirement can be anywhere between 1800 to 2000 calories. During pregnancy all you need to do is increase this amount by 300 to meet the needs of your overworked body and that of your baby's requirements. Surprised? Even though it seems like a meagre amount, that is all your body would need. However, it makes sense to know that your caloric requirement and food intake might keep fluctuating throughout your pregnancy. What and how much you need to eat during each trimester can also differ. Read the ultimate pregnancy diet - What to eat and when.

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During the first trimester when your body goes through many crucial changes and the major organs of your baby develop within the womb, fatigue, nausea and morning sickness can pull you down. It is during this phase that you need to eat to keep your energy levels soaring. During the second trimester when growth and development of your fetus is at its peak, eating right will ensure proper nourishment and strengthen both the baby and the mother. In the third trimester your caloric intake can increase by more than 50 calories, as your body and your baby prepares for the labour phase. Read diet precautions that a pregnant woman should follow during monsoons.

In case you are carrying twins or are underweight, your caloric intake can increase beyond the recommended 300 calories. However, it is necessary to have a detailed discussion about your diet requirements with your doctor or dietician to be on the right track with your food requirements. Read five regular food items that you should avoid or eat less during pregnancy.

What should you eat

It is important to give some thought to food before piling the plate during pregnancy. Make a conscious effort to include vegetables, fruits, pulses and legumes, whole grains, dairy products, nuts and eggs in your diet. If you are a meat eater, make sure that your meat is cooked thoroughly and isn't raw when you eat it. No matter whether you are a vegan or not, what you need to keep in mind is to include all the essential nutrients in your diet. Here is what you shouldn't miss out on during pregnancy:

Protein: Your protein intake during pregnancy increases exponentially. You would need around 60 mg of protein every day in your diet. So include a wider variety of pulses, legumes and sprouts in your diet. Apart from that, eggs and chicken are by far the best sources of first class proteins. However, with protein that comes from animal sources, make sure they are well cooked and not raw, so as to avoid food borne infections. Read have sprouts to increase your protein intake.

Calcium: Your calcium requirement during pregnancy increases like no other time in your life. You need about 1200 mg a day to ensure proper skeletal development of your baby. Apart from your regular calcium pills that you would be prescribed during pregnancy, opt for natural food sources like dairy products, nuts, broccoli and other leafy greens that have a good amount of calcium in them. Read eight must have vegetables during pregnancy.

Folate: This nutrient is important for fetal brain and spine development. About 400 mg of folic acid is needed each day to meet your needs. Rich sources of this nutrient are tofu or soya paneer, dark green veggies like spinach and fenugreek, bottle gourd, muskmelon, peanuts and peanut butter among others. Never miss on your regular folic acid pills too.

Iron: It plays an important role in cell and organ development and also helps in hemoglobin formation that is important during pregnancy. Iron intake should be around 30 mg a day for pregnant woman. Rich sources of iron are dark green veggies like spinach, fenugreek, broccoli, dates, raisins, figs, beetroots and apples. Read have your iron pills with a glass of orange juice.

Fruits: Have them gleefully. They are calorie dense, filling and packed with both nutrients and antioxidants. Read four must have citrus fruits during pregnancy.

Water: Have at least two litres of water every day, not just to rid your body of toxins and waste build up, but to help your body revive and keep functioning smoothly. For the same reason sipping on other healthy drinks like coconut water or a chilled glass of lime juice will also help. Read drink lots of water during pregnancy.

How to chip in the extra calories

Have six small meals throughout the day which would include three large meals and two snacks in between. To increase your caloric intake, don't over eat. 'Instead include healthy food in a planned manner,' advises Deepshikha Agarwal, sports nutritionist and dietician, Mumbai. For instance, here is a simple break down of how you can include the extra 300 calories in your diet:

  • If you have eggs in your breakfast, have two boiled eggs that can give you an extra 77 calories in the morning.
  • Include one extra bowl of dal in your lunch or dinner which can add up to 100 to 200 calories in your diet.
  • A bowl of curd that is a good source of calcium too will give you an additional 100 calories.
  • Binging on fruits can again add up to 100 calories to your diet.
  • Any deficit here can be taken care of by munching a handful of nuts.

Foods you should avoid

It is necessary that you avoid foods high in saturated fat, unpasteurized dairy products, processed foods, street foods and foods cooked with too much spice and oils.

Why overeating isn't encouraged: Overeating during pregnancy can lead to several complications. Excessive weight gain during pregnancy can lead to complications like gestational diabetes, pre-eclampsia, or it could necessitate a C-section during labour. Plan your diet carefully, as unmindful eating at any time during pregnancy isn't a good idea. Read about 10 diet tips to keep stress at bay during pregnancy.

Photo source: Getty images

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