That pregnant women need to eat for two because they carry a baby inside is one of the great myths about pregnancy that compromises the health of the woman and also that of the baby, since excessive weight gain during pregnancy can lead to complications for both of them.
The mother should not double the rations to ensure that the baby will be well fed. It is not a question of quantity, but of quality and variety , including foods that provide the nutrients and vitamins that the baby needs for proper development.
Metabolism in pregnancy
The pregnant woman’s metabolism is wise, it works in such a way that it is not necessary to “eat for two”. This is demonstrated by an Australian study that analyzed weight gain, energy used and food intake in pregnant women.
Researchers from the University of New South Wales advised reviewing the feeding recommendations given to expectant mothers, since weight gain can bring complications such as gestational diabetes, pre-eclampsia and a greater predisposition to heart disease in the baby.
As is the case at all levels, drastic changes occur in pregnant women in their metabolism that allow them to extract more calories from food and conserve that additional energy without having to eat more.
The pregnant women analyzed gained an average of 10.8 kilograms, of which seven were fat mass that accumulated mainly between the first and second trimesters.
Although the metabolic demand increases around eight percent in pregnancy, these extra energy reserves are self-managed by the pregnant woman, accumulating fat deposits that she will need for the growth of the baby and during lactation, without the need to increase food rations.
How much can I increase?
In the first trimester there is no need for extra calories. It is only after the second trimester that calorie needs increase, but very little, between 250 and 300 calories more per day . Therefore, this does not justify overdoing it with sweets and unhealthy foods. This is also not the time to restrict calories.
The ideal weight gain during pregnancy is between 11.5 and 16 kilos, although it depends on each specific case, the gynecologist will assess whether a lower or greater weight gain is justified and does not pose risks.
Healthy and varied diet
70 percent of the pregnant woman’s diet should be made up of cereals, bread and pasta, preferably whole grains. At least five daily servings of fruit and vegetables. Two to three daily servings of protein and two to three servings of skimmed dairy.
With a balanced diet, the body will receive the amount of energy it needs for the baby to develop properly . The important thing is to eat foods rich in nutrients and vitamins such as folic acid, iron, calcium and iodine, but not fat. The diet must be varied based on vegetables, fruits, cereals, dairy products and legumes, without forgetting the daily protein intake of meat and fish.
Also, keep these tips for a healthy and balanced diet in mind:
- Increase the consumption of fruits and vegetables : in pregnancy, there is a greater need for nutrients and vitamins, therefore fruits, vegetables and vegetables are the most appropriate foods to cover it, while providing fiber, fluids and help prevent discomfort .
- Eat several meals a day : digestion in pregnancy is slower, which gives a feeling of heaviness. Therefore, to avoid it, instead of eating copious meals, it is best to eat a small amount several times a day.
- Stay well hydrated
- Take care of food safety
- Zero alcohol, reduce caffeine and processed foods.
- Take care of the way you cook food : better grilled, baked or steamed.
- Avoid too much salt, too much sugar, and highly seasoned dishes.
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In Babies and more | Gaining weight in pregnancy: the consequences of overdoing the kilos
