Eating for two - nutrition and pregnancy

The common myth that you should eat for two when you are pregnant is, unfortunately, just that: a myth.

Sadly, despite the fact that you will undoubtedly feel like you could literally eat a horse from time to time… you don’t actually need to double your portions.

And, in fact, consuming too much can cause you to put on excessive weight which is not good for you or your baby. Back ache, gestational diabetes and high blood pressure are all associated with putting on too much weight.

But in saying that, not putting ON enough weight can also pose a problem as it increases the risk of premature birth, low birth weight, learning disabilities and even developmental delays.

So, how much SHOULD you be eating?

Well, experts suggest most women only need to consume an extra 300 calories a day – that’s about a tablespoon of peanut butter… but it could be more or less depending on your weight before pregnancy.

Every woman is different so do listen to your GP in terms of how much you should be eating for your own individual needs, and never try to guess yourself.

What does your body need right now? 

While you don’t need to up your food intake too much, you should make sure you are getting enough nutrients for both you and Baby.

Things like calcium, iron, protein and folic acid are vital and your doctor is likely to prescribe you with a prenatal supplement.

Why are these nutrients important?

Well, they help to prevent brain and spinal defects in babies, build teeth and bones, ensure your body is producing enough blood to supply oxygen to the baby and to help build vital organs.

And what should you be eating? 

Make sure you are getting your five-a-day of fruit and vegetables and stick to lean protein found in fish, poultry, beans, tofu, milk and nuts.

Whole grains found in brown rice, oatmeal and whole wheat bread will help provide fibre, iron and B vitamins, while milk, yoghurts and cheese will help with your calcium, vitamin D and protein requirements.