Should I eat for two during my pregnancy?
"Good question Sue. For the last 8 years I've been advising and feeding women who are trying to conceive, carrying babies and battling to lose weight after pregnancy. And what we've learned at Nutrichef is that delicious healthy food that fuels and nourishes is what is needed at each stage. There's no doubt that a few extra calories are needed at certain times to sustain energy and health, but take care with that 'eating for two' adage."
Proper nutrition during pregnancy is important for mum and the baby. As I said, no different than when you're not pregnant really and carrying excess weight is unhealthy at any time.
However when pregnant it is essential what you eat, not so much how you eat or how much you eat. Although you may need up to 300 calories more than your normal intake during pregnancy, that should not be made up of empty calories. Any extra should come from rich nutritious foods, contributing to the baby's healthy growth not to Mum's weight gain. Whether you are pregnant or not, a healthy diet includes proteins, carbohydrates, fats, vitamins, minerals and water in abundance.
Eating the wrong foods and overindulging will leave you packing on pounds that baby doesn't need and that you'll have a hard time getting rid of once your baby arrives.
While you do need to eat more to compensate for your growing baby, there's no reason to stuff yourself or go overboard on anything at all. Eat well and properly, enjoying small, healthy snacks spread out during the day, and have proper meals for breakfast, lunch or dinner that include plenty of fruit and vegetables.
"My own experience of pregnancy and childbirth happened whilst we were living and working in Japan. My two girls were born in 1997 and 2000 and the food that I ate there demonstrates very well how the focus needs to be on what you eat. Japanese portions are much smaller than ours yet their diets are packed with much wider variety, which is key in a healthy diet, pregnant or not!
My diet in Japan was full of ingredients like these:Hijiki seaweed high in calcium, fresh Tofu for good protein, Burdock root (gobo) for fibre, Shiitake mushrooms for added vitamin D, Turnip (Kabu) and Mouli (diakon) for vitamins and minerals, Adzuki and Soya (edamame) beans for protein and fibre". Barbara Cox, Mum.
But in the UK here are some of the key foods to focus on:
Protein - needed for the development and production of blood cells - lean meat, fish, poultry, eggs, beans and tofu;
Carbohydrates - provides daily needed energy - rice, potatoes, pasta, fruit, vegetables;
Calcium - necessary for the formation and growth of bones and teeth, for muscle contractions and nerve function - don't always go for dairy, try non-dairy milks with added calcium, sardines or salmon with bones, spinach;
Iron - helps red blood cells and prevents anemia - lean red meat, spinach, whole grains;
Vitamin A - good for skin, eyes, helps in bone growth - carrots, greens, sweet potatoes;
Vitamin C - contributes to healthy gums, teeth and helps to absorb iron - citrus, broccoli, tomatoes, fruit juices;
Vitamin B6 - helps red blood cells, involved in the efficient use of proteins, fats and carbohydrates - whole grains, bananas;
Vitamin B12 - contributes to a healthy nervous system - poultry, fish. Vegetarians should take B12 supplements;
Vitamin D - helps the absorption of calcium - fortified non-dairy milks, shiitake mushrooms , sunshine!
Folic acid - is good for blood and protein production and for efficient functioning of enzymes - yellow fruits and vegetables green vegetables, beans, peas, nuts.
*Always seek medical advice before making major changes to your diet during pregnancy.
Sue in Winchester asks about that old adage, 'you're eating for two now your pregnant', is it just a cliche?Read also:
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An A to Z of Healthy Eating - T
Today we're on foods beginning with 'T'. There are some common ones like tomatoes, tuna and turkey, as well as the less often eaten turnip and tofu. -
An A to Z of Healthy Eating - P
Peter Piper picked a peck of pickled peppers, papaya, parsnips, peaches, pears, peas, pineapple, plums, potatoes, prunes, pumpkin and parsley. -
An A to Z of Healthy Eating - B
There are bundles of beneficial foods beginning with ‘B’… bananas, blackberries, blueberries and blackcurrants are all great sources of vitamin C, while beetroot and broccoli are good sources of calcium, iron, folic acid and phosphorus.
