Is it true that I have to eat for two now that I am pregnant?

Pregnancy is a magical and life-changing time for every woman. With it comes a variety of questions, advice and, unfortunately, false myths that can be confusing. One of these involves nutrition: “Now that I am pregnant, should I eat for two?”.

The ‘Eating for Two’ Myth

It is generally believed that during pregnancy a woman should feed herself and her baby. However, the idea of ‘eating for two’ is often misunderstood: it does not literally mean doubling your daily calorie intake. The World Health Organisation actually recommends only a slightly higher-than-normal calorie increase during the first trimesters (about 200-300 extra calories per day) and a little more during the last trimester.

The Reality: Quality Nutrition

What really matters is not the quantity of food you consume, but the quality of what you eat. During pregnancy, it is crucial to focus on a diet rich in nutrients that are essential for your health and the development of the foetus. Protein, complex carbohydrates, vegetables, fruit and water are essential components of a healthy pregnancy.

Nutrition Tips for a Healthy Pregnancy

1. Dietary Variation: Consuming a variety of nutritional foods is essential to get all the nutrients you need. Opt for a balanced diet with foods rich in iron, calcium, folic acid, vitamins and fibre.
2. Controlled portions: Eating reasonable portions is important to avoid excess weight during pregnancy. Listen to your body: eat when you are hungry and stop when you are full.
3. Supplements: In some cases, your midwife or doctor may recommend taking specific vitamin or mineral supplements to ensure proper nutrient intake.
4. Drink plenty of water: Maintaining adequate hydration is essential for a healthy pregnancy.
5. Avoid risky foods: Some foods may present risks for pregnancy, such as inadequately cooked foods, fish high in mercury and raw foods.

Conclusion

To sum up, the myth of ‘eating for two’ during pregnancy is misleading. The quality of the diet is much more important than quantity. Eating healthy and balanced, listening to your body and consulting a midwife or nutritionist for specific advice are the keys to a healthy pregnancy and to provide your baby with the necessary nutrients for optimal growth and development. It is not about eating for two, but two times better!