“It’s a myth when people say eat for two,” actress Sonam Kapoor, 37, made a strong statement just months after delivering her baby boy. That claim made many wonder if it really is a myth or is eating for two during pregnancy actually needed?
When Health Shots asked integrative health coach and nutritionist Neha Ranglani about the “myth,” she agreed with what Sonam said.
“Yes, it’s true. You never eat for two when you are pregnant. Instead, focus on the quality of the nutrients you consume. You need to listen to your body and hunger as well and eat accordingly,” said the expert.
Is ‘Eating for two’ a pregnancy myth or not?
According to NHS, if you are pregnant, you will probably find that you are more hungry than usual. But you don’t have to eat for two even if you are expecting twins or even triplets.
A healthy breakfast every day can be eaten as this can help them to avoid snacking on foods that are high in sugar and fat.
Going for a healthy diet often means changing the amounts of different foods that are eaten. This way the diet is varied rather than cutting out all your favourite food items.
Many pregnant women have aversion to some foods and other symptoms like nausea, vomiting and lack of appetite. “In that case, eating a lot of food forcefully can only make you more sick. It’s best to honour your body, said Ranglani.
Pregnant women need to eat a normal balanced diet
Pregnant or not, a balanced diet is suggested to everyone. But in the case of pregnancy, the fetus gets its share of nutrients from the food the mother eats which is needed by the child in small amounts, shared the expert. Pregnant women need to eat a normal balanced diet with a good amount of vitamins and minerals to ensure good cellular metabolism.
According to MDPI, maternal diet quality is an important determinant of perinatal outcomes. It includes low birth weight, gestational diabetes, large for gestational age, preterm birth and hypertensive disorders.
Also, inadequate diet quality during pregnancy is linked with chronic diseases such as type 2 diabetes mellitus, hypertension, cardiovascular diseases and obesity in later life.
What you should eat during pregnancy?
Here are the things you should and shouldn’t eat during pregnancy, as per the expert:
1. Include more fruits and salads in your diet for fibre and antioxidants.
2. Opt for whole grains like sorghum, finger millet, buckwheat and amaranth.
3. Get proteins from plant-based sources like nuts, seeds, beans, quinoa and chia.
4. Include steamed sprouts every day as they are a great powerhouse of nutrients, vitamin C, iron and folate.
What not to eat during pregnancy?
1. Avoid processed and packaged food.
2. Avoid foods that include refined sugar, refined flour and refined oils.
3. In order to avoid bloating, Ranglani suggested not to mix fruits with milk or other food items.
What’s important is that a healthy diet is a vital part of a healthy lifestyle at any time, but you need to especially follow it if you are pregnant or planning a pregnancy. Eating healthy food during pregnancy will not only help you but also your baby to develop and grow. So, eat up, but not for two.