What You Need To Know About Eating For Two During Pregnancy
Here are some things to keep in mind while planning your diet during pregnancy.
1. It’s important to remember that anything you eat will directly affect the baby’s health in the future. Improper nutrition during pregnancy can cause serious developing issues in your baby as an adult. It’s important to ensure that your diet has a healthy mix of the nutrients needed during pregnancy—iron, calcium, folic acid and fibre.
It is okay to indulge in a scoop or two of ice cream every once in a while when the craving kicks in, just make sure you don’t get carried away.
2. Keep a check on the weighing scale!
Weight gain during pregnancy is quite inevitable, but there needs to be a pattern to the weight gain too. Women who gain too much weight during pregnancy have a high risk of, backaches, , and needing a caesarean birth because your baby is very large. Similarly, women who don’t gain enough weight have the risk of premature delivery and might even experience developmental issues with their baby, including learning disabilities and chronic health problems like asthma, diabetes and more.
Weight gain during pregnancy needs to be gradual. Women in their first trimester need to gain 1-1.5 kg and women in their second and third trimester need to gain a 1.5-2 kg every month.
3. Know your options
While it’s essential to have a wholesome diet during pregnancy, it is also important for you to balance out the nutrients in every meal. Milk, eggs, lentils, peas, beans, sweet potatoes, oranges, nuts and leafy vegetables are some pregnancy essentials to stock up on. These items will help in your baby’s growth and development during pregnancy.
Women in their third trimester should bump up the intake of fresh fruits, vegetables, drink lots of water and make sure that they’re getting enough protein and fibre.
4. Steer clear of…
While it’s important to know what to stock up on, it’s also important to know what to get rid of. There are certain food items that should be avoided during pregnancy under all circumstances. Undercooked fish and meat, raw eggs, coffee, raw dairy products and processed junk foods are a big no.
5. Manage your cravings
Cravings during pregnancy often become an excuse to overeat but it is something to be mindful of. While it would be extremely difficult to completely ignore some of the cravings, it is possible to consume them in controlled quantities. Be it an extra crispy samosa or a bowl full of gulab jamuns, it is okay to indulge as long as you make sure that the portion is small.
So while you do eat for two, make sure you don’t actually eat double, but enough for you and your baby’s healthy and happy future.