The days in which each meal had to be a banquet for the childbearing mother and every sugar craving satisfied are long gone. Perhaps your granny or aunt still tell you: “You have to eat more, you are expecting!” But, although many of us might find this advice appealing, studies show that eating for two is not necessary during pregnancy. What is really important is to eat a healthy diet.

Make every bite count

Foods with “empty calories” are those that barely provide us with nutrients and that contain mostly fats, sugars or other things that don’t contribute to a healthy diet for the baby’s optimum development. Amongst these foods we find for example, sugar-laden sodas or ice-cream. This doesn’t mean you have to deprive yourself of these foods during your pregnancy, but you can choose substitutes so that each bite you take provides your baby with something nutritious. For example, if you feel like having a soda, why not substitute it for a deliciously refreshing glass of water? Fresh fruits provide vitamins that you and your baby will benefit from.  Instead of ice-cream you could have a frozen yogurt to which you can add fruit or a whole-wheat cookie. Use your imagination to find substitute foods that are healthy instead of the foods you crave.

How much more do I have to eat during pregnancy?

Studies show that to be able to give your baby what it needs to grow and develop properly, you have to add 300 calories to your regular diet daily when you are pregnant and a bit more if you are expecting a boy. Three hundred calories are: two yogurts, two servings of fruit or half a cup of beans and a tortilla, meaning this is only a bit more than what you regularly eat. Include foods from all groups daily: vegetables, fruits, cereals, legumes, dairy and protein sources like meat, fish or eggs.

Consequences of eating for two

One of the consequences of eating for two is weight gain. If you are overweight already, you may have problems if you gain too many pounds during pregnancy. Besides the added effort it takes for your body to carry the extra weight, an excessive weight gain can also affect your baby. Big babies can cause problems during delivery because they might not fit through the birth canal.

Another disadvantage is that any excess pounds above the recommended weight gain during pregnancy will stay with you after giving birth. The better physical shape you are in during your pregnancy, the higher the chances of having a normal delivery and recovery from labor.

When to eat for two

There are times, nevertheless, in which our grannies where right and one has to eat for two, or three! If you are expecting twins, triplets or more, you will have to adjust your diet to provide the babies with the calories they need. Your doctor will tell you how much weight you should be gaining every month.

Likewise, if you were underweight when you became pregnant, you might have to gain more weight during pregnancy, which means eating the necessary amount for this to happen.

During the first months though, you might suffer nausea and won’t be able to eat as much as you should or would like to. It’s an unpleasant situation, but fortunately temporary for most women.  Don’t worry, because your baby is still very tiny and is going to be OK. Be careful not to become dehydrated and if the nausea and vomiting are severe, see your doctor as soon as possible.