Should you eat more during pregnancy? The dietist shares what to eat for two really two

In pregnancy, it is generally believed that a woman requires ‘eating for two’. It pushes the narrative towards eating more, which often tops the unhealthy eating or dying of diet in an attempt to nourish both mother and growing fetus, but is doubled by your intake which is really the right approach? Not enough.

During pregnancy, nutrition is more about quality than quantity. The proverb ‘Eat to to’ is not a free pass to give all your pregnancy cravings, especially when it comes to junk and processed foods.

In an interview with HT lifestyle, Avni Kaul, the dietician, neutritionist and founder of Nutri Activania, share the correct approach to nutrition that supports the development of both maternal health and fetus.

Avni said, “Most people think that a pregnant woman should consume food for two, but it is not so. Indian Council of Medical Research (ICMR) National Institute of Nutrition (NIN) requires snasting by a pregnant woman, according to the requirements of nutrients.

Also read: Essential nutrients in solo service for pregnant women: Try these 3 smooth recipes

The dietist further shared a detailed guide, which covers all the necessary things from a quarterly-wise plan to the overall nutrition breaks:

First quarter

• During the first trimester, the mother’s body is adjusting physical and hormonal changes and nutritional requirements are not increased because there is no significant increase in the size of the fetus during this period.
• During the first trimester, attention should be more on improving the nutritional quality of food rather than in concentration volume.

Second and third quarter

• The requirements of calories and protein are increased during the second and third trimester.
• Additional calories and protein requirements should be provided by dense foods of nutrients and not by foods providing empty calories.
• To meet the extended nutritional requirements correctly, it is important to take care of the quantity, quality, diversity and frequency of foods.
• To support physical changes, Need some micronutrients like iron, folic acid, vitamin B12, and calcium Also grows, and thus their intake should also be increased.

Increase in these foods to take care of all nutritional needs:

• Cereals, whole grains and millet There are a major source of energy. They are also a good source of fiber and can help relieve constipation symptoms.
• Pulses and legumes Protein is a good source, and with this, they also provide micronutrients and fiber.
• Nuts, oilseeds and seafood Essential fatty acids are a good source.
• include High quality protein from milk, dairy products, fish and meat,
• 3: 1 combination of grains and pulses in ratio It also improves the quality of protein.
• Ensure enough intake of Minerals and vitamins by eating different types of legumes, seasonal vegetables, fresh fruits and animal-based foods.
• In the case of non-vegetarian 250–300 grams of sea fish, lean meat can be included twice a week because it is a source of full protein.
• Avoid high fat, high-sugar and high-salt (HFSS) foods.

Recommended consumption healthy pregnancy results (general pregnancy)

The table below provides the amount of various food groups that pregnant women should include in their diet to ensure a balanced diet consumption.

Source: ICMR – NIN Expert Committee, Diet Guidelines for Indians – 2024

Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.