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Now, we’ve all heard the old ‘Eating for Two’ expression… but does that mean you get to eat twice as much?
It goes without saying that it’s important to watch what you eat if you want to stay healthy – and that’s never more true than when you’re pregnant and things like gestational diabetes and anaemia are very real possibilities. Technically you are eating for two – but does that mean you should be eating twice as much?
Sadly, the answer to that is no. But how much is enough? Actually, it’s the quality of the food that’s more important than keeping an exact calorie count. Try to concentrate on whole foods such as fruit, vegetables, whole grains, lean protein and low-fat dairy. Calcium, iron and folic acid supplements can help to make sure you’re getting enough of these important minerals too.
Latest NHS guidelines, which are based on research carried out by NICE (National Institute for Health and Clinical Excellence), state that you only need an extra 200 calories per day in the last three months of your pregnancy.
NICE offers the following dietary advice to help women to achieve and maintain a healthy weight:
- Base meals on starchy foods (such as potatoes, bread, rice and pasta), choosing wholegrain where possible.
- Eat foods rich in fibre.
- Eat at least five portions of fruit and vegetables per day in place of foods higher in fat or calories.
- Eat as little as possible of fried foods, and drinks and confectionery high in sugars and fats.
- Eat breakfast.
- Watch portion size of meals and how often they are eaten.
At least 30 minutes per day of moderate-intensity activity is also recommended. This can include activities such as swimming or brisk walking. If you haven’t exercised routinely before, you should begin with no more than three 15-minute sessions a week, increasing gradually to daily 30-minute sessions.
If you’re worried about your weight you should definitely speak to your midwife or GP, who can offer dietary guidance based on your specific situation.
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