Why the pregnant woman does not need to 'eat for two'
During pregnancy it is important to have a balanced diet, not only for the future mother but also for an adequate development of the fetus. Eating for two during pregnancy is a false myth given that although the pregnant woman must assume the development of the baby through the uterus and the placen
During pregnancy it is important to have a balanced diet, not only for the future mother but also for an adequate development of the fetus.
Eating for two during pregnancy is a false myth given that although the pregnant woman must assume the development of the baby through the uterus and the placenta, an exaggerated increase in calories is not necessary. In Guiainfantil.com we tell you why.
Proper nutrition in pregnancy
Weight gain during pregnancy is inevitable, but this weight gain must be controlled to avoid complications during pregnancy and childbirth. Throughout pregnancy, the woman should increase between 7 kg to 12 kg depending on the nutritional status of the mother (low weight, normal weight or overweight).
Nutritional Classification according to the weight of the mother | Recommendations of total weight gain (KG) |
|---|---|
| Low weight | 12.5 - 18 kg |
| Normopeso | 11.5 - 16 Kg |
| Overweight | 7.0 - 11.5 Kg |
| Obesity | 6.0 - 7.0 Kg |
| Source: Institute of medicine, Nutrition During Pregnancy. Washington DC. National Academy Press. |
The increase in calories in pregnancy should be done around the 3rd quarter, between 300 and 400 calories. This further affirms that eating for two is not necessary, nor is it necessary to start a strict diet in case of being overweight.
The most important thing in this period is that both the pregnancy and the fetus have a healthy diet with an adequate caloric intake that can vary from a total of 2,000 to 2,300 calories a day según, depending on your daily activity and physical activity. In addition, the contribution of nutrients such as proteins, calcium, iron and folic acid is important.In the following table, you will see how with few foods we reach 300 calories. It is very important to choose foods that provide nutrients and satiety.
Examples of food combinations
| Foods | Total calories | 2 fruits + 2 skimmed yogurts |
| Fruits: peach, pears, apples, oranges.Yogur skim (125 g) | 310 calories | 2 fruits + 1 glass of skim milk |
| Fruits: 1 banana or 10 to 20 units grape | 350 calories | 1 cereal bar + 1 skimmed yogurt + 1 fruit |
| Fruit: custard apple, kakiYogur skimmed cereal cereal with dried fruit, or dried fruit or yogurt. | 300 calories | 1 slice of wholemeal bread + 1 slice of turkey + 1 cup of skimmed milk + 1 fruit. |
| Orange fruit. Turkey turkey or ham slices. Slice of whole wheat bread, rye or 2 whole crispbreads or 2 rice crackers. | 360 calories |
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