You've received good news... you're going to be a mother. This is a very happy and somewhat responsible time in life. During this time, a common saying that you hear at home, from relatives, and friends is "Don't be hungry now, you need to eat for two." Hearing that makes you feel even hungrier, doesn't it? But is there really any truth to this story? Let's talk about this today.
Is there any truth to the saying "meal for two"?
Simply put, this is not entirely true. "Eating for two" is an old, somewhat misleading idea. True, there is another life growing inside you. That little one needs to get the nutrition it needs from you. But that doesn't mean you should double everything you eat.
The most important thing is quality over quantity . That is, paying attention to the nutritional value of the foods you eat is more important than doubling the amount you eat. During pregnancy , you need extra nutrients. For example , things like folic acid , iron , calcium , and protein . But the extra calories you need are not as large as you might think.
In fact, you only need a small amount of extra calories during pregnancy, about 300 per day. This is the equivalent of eating a slice of whole grain bread and a tablespoon of peanut butter.
So how many calories do you really need?
The amount of extra calories you need is not the same throughout your pregnancy. It changes from time to time.
- First Trimester (Weeks 1-12): During this time, you probably don't need extra calories. You can just maintain your normal diet and focus on nutritional quality.
- Second Trimester (Weeks 13-28): This is when your baby starts to grow rapidly. You need about 340 extra calories per day.
- Third Trimester (Weeks 29-40): This is the final stage of your baby's development. You may need an extra 450 calories per day during this time.
It's hard to imagine how much that is when you say "300-400 extra calories," isn't it? Here are some simple examples.
| Food | Calorie count (approximate) |
|---|---|
| A cup of yogurt and a small banana | 250-300 calories |
| Two boiled eggs and a slice of whole grain bread | 250-300 calories |
| A handful of nuts, such as cashews, peanuts, or almonds | 200-300 calories |
| A glass of milk and a small apple | 200-250 calories |
What are the risks of gaining weight?
If you eat without control, thinking, "I need to eat for two," you may gain more weight than you need. This is not good for you or your baby.
1. Gestational Diabetes: A temporary form of diabetes that occurs during pregnancy. Excessive weight gain is a major cause of this. This can cause the baby to gain weight unnecessarily.
2. High Blood Pressure : High blood pressure can be dangerous during pregnancy. Being overweight increases this risk.
3. Needing a Cesarean Birth: If the baby is very large (we call this `Macrosomia`), a normal delivery may be difficult. In such cases, a `Cesarean section` / `C-section` may be necessary.
4. Back pain and other discomforts: As body weight increases, the pressure on the back and legs increases. This can lead to unbearable back pain and body aches.
5. Difficulty losing weight after childbirth: If you gain too much weight during pregnancy, it will be very difficult to lose that weight and get back to your old body after having the baby.
What if I didn't gain enough weight?
Some mothers restrict their food intake out of fear of gaining weight. That is also dangerous. Not gaining the desired amount of weight is also a serious problem.
- Low Birth Weight: If the mother does not receive the necessary nutrition, the baby's growth may be stunted and a low birth weight baby may be born.
- Premature Delivery: The risk of a baby being born before the due date increases.
- Later health problems: Children born with low birth weight are at risk of developing developmental delays, learning disabilities, and other chronic diseases later in life.
So you get it, right? Gaining too much weight is not good, but gaining too little is also not good. The most important thing is to gain weight in a proper and balanced way.
So how much weight do I need to gain?
There is no single answer to this. This is determined by your body weight before pregnancy. We usually measure this using the Body Mass Index (BMI). This is a measure of whether you are at a healthy weight for your height.
The best thing to do is to ask your doctor about this and get specific advice for yourself. Everyone's body is different, so don't compare yourself to others.
Take-Home Message
- The saying "eating for two" is a myth. You don't need to double the amount you eat.
- Quality is more important than quantity. Eat foods rich in nutrients like iron, calcium, and folic acid.
- You only need a small amount of extra calories per day, around 300-450. This also varies depending on the stage of pregnancy.
- Excessive weight gain can lead to risks such as gestational diabetes, high blood pressure, and cesarean section.
- Not gaining enough weight can lead to serious problems such as low birth weight and premature birth.
- Talk to your doctor about how much weight you should gain and get proper advice. That's the safest way.
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