Nutrition during pregnancy - Does a pregnant woman should eat for two?

The sentence "She should eat for two" is found in everyday life as a rule for a woman who is in a different state. However, it's proven that this way of looking at nutrition in pregnant women can be harmful. In the following text, we'll explore why pregnant women shouldn't literally eat for two, with scientific evidence and guidelines for healthy eating during pregnancy.

During pregnancy energy needs of the body increase, but this doesn't mean that food intake should be doubled. According to the National Institutes of Health, pregnant women should consume an additional 200 to 250 calories per day during the second and third trimesters of pregnancy, which is about 10% more than before pregnancy. Depending on metabolism, physical activity, and body weight before pregnancy, this number of calories varies. Certainly, the extra calories are equal to one more snack like fruit or a piece of whole grain bread with eggs. Excessive food intake during pregnancy can lead to excessive body weight which carries risks for the mother and the child. According to research obesity during pregnancy increases the risk of gestational diabetes, hypertension, complications during childbirth, and fetal macrosomia.

The key during pregnancy is quality of nutrition so instead of focusing on the quantity of food, a pregnant woman should pay attention to its quality. A nutritionally rich diet provides the necessary vitamins and minerals required for the healthy development of the fetus and the preservation of the mother's health.

Key nutrients you should consume during pregnancy include:

Folic acid, which is important for the fetus's development is recommended for daily intake through diet and/or supplements. Then iron helps to prevent anemia and supports the production of extra blood needed for the fetus. Foods that are rich in iron include red meat, spinach, and legumes.

Calcium is also crucial for the development of the baby, as well as for preserving the health of the mother's bones, and the source is dairy products, almonds, and broccoli. Last but not least, there are omega-3 fatty acids, which are important for brain and vision development in fetuses. Salmon, walnuts, and flax seeds are rich in these fatty acids.

Excessive or double food intake during pregnancy can have long-term consequences for both mother and child. Children of mothers who consume a large number of calories during pregnancy have an increased risk of developing obesity and metabolic disorders in later life. On the other hand, a pregnant woman who gains much more weight than recommended has a harder time getting back to her weight before pregnancy.

Every pregnancy is unique and individual, so the nutritional needs are different for everyone. Factors such as pre-pregnancy body weight, health status, and level of physical activity affect the recommended intake of calories and nutrients. That is why it is important for a pregnant woman to indicate all the factors in a conversation with a doctor or nutritionist in order to adapt the diet to her needs.

The myth that a pregnant woman should "eat for two" is not based on facts and can only harm the expectant mother. Instead of the quantity of food, pregnant women should focus on its quality and moderate caloric intake that corresponds to their individual needs. In this way, it will provide optimal conditions for the healthy development of the baby and the preservation of its health.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from: https://pixabay.com/photos/pregnant-m-mom-pregnancy-2640994/

References:

American College of Obstetricians and Gynecologists. (n.d.). Nutrition during pregnancy. Preuzeto January 15, 2025, sa https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy

Bayer. (n.d.). Myths about nutrition and pregnancy. Preuzeto January 15, 2025, sa https://www.bayer.com/en/news-stories/myths-about-nutrition-and-pregnancy