The correct diet during pregnancy is very important for the growth of the baby, however, the question of every woman is, if she should eat for two during pregnancy. Below, in details about what are the eating habits that should be taken into account to avoid complications during this period.
The belief that a pregnant woman has to feed for two is a myth installed within the culture. In no way should food portions be doubled to carry a child inside, on the contrary, it is important to eat as healthy as possible and take care of the portions.
“Although it is true that the baby will be nourished based on the mother’s diet, an exaggerated increase in calories is still not necessary,” explained Lic. Bethania Machuca, nutritionist of the Non-communicable Diseases Surveillance Department.
The professional stated that weight gain during pregnancy is inevitable, but this increase must be controlled to avoid complications during pregnancy and childbirth.
During pregnancy it is important to have a weight gain according to the pre-gestational body mass index (BMI):
If the BMI is < 18.5 (Underweight), the recommended weight gain is 12.5 to 18 kg.
If the BMI is 18.5 to 24.9 (Adequate), the recommended weight gain is 11.5 to 14 kg.
If the BMI is 25 to 29.9 (Overweight), the recommended weight gain is 12.5 to 18 kg.
If the BMI is > 30 (Obesity), the recommended weight gain is 6 to 8 kg.
If it is a twin pregnancy, the recommended weight gain is 15 to 20 kg.
Gestational weight gain is an important predictor of short- and long-term health outcomes for both women of childbearing age and their offspring.
Being overweight and obese during pregnancy can lead to serious problems, such as pregnancy-associated hypertensive disease called pre-eclampsia.
It can also predispose to gestational diabetes and generate a more difficult postoperative period (in the case of cesarean sections), factors that can put the health of the fetus and the pregnant woman at risk.
If you are overweight, go to the doctor so that he can refer you to the nutritionist, who will establish a balanced diet that contains all the necessary nutrients to promote maternal weight control, and contribute to fetal growth and development. The same recommendation goes for those who have a weight below normal values.
“Maintaining a healthy lifestyle during pregnancy is a key factor for the proper development of the baby,” says Lic. Machuca.
He stressed that the most important thing in this period is that pregnant women maintain a healthy diet with an adequate caloric intake that can vary in a total of 1,700 to 2,000 calories a day, depending on their daily activity, whether or not they perform physical exercises. .
In addition, the contribution of macronutrients such as proteins, carbohydrates and fats is important, as well as micronutrients such as calcium, iron, folic acid, among others.
It is advisable for pregnant women to have a balanced diet, rich in vitamins and minerals to keep their defenses high, practice moderate physical activity, have enough sleep, avoid tobacco smoke, alcohol and instances of verbal and physical violence, as well as situations of stress.
Regarding the cravings that many women report having during pregnancy, if they are not controlled they can lead to various health problems such as gestational diabetes, high blood pressure, high levels of triglycerides and cholesterol, overweight and obesity.
That is why it is very important to choose foods that provide nutrients and satiety.
Tips to control cravings
* Focus on healthy alternatives. Try to choose cooking methods such as baking, steaming, roasting or boiling. Also opt for more natural and less processed foods.
* Relieve stress. It is important to find a new way to handle stress. For example, go for a walk, meditate or listen to music.
* Drink more water. Water gives satiety and above all hydrates. Carry a bottle of water with you throughout the day.
* Increase protein intake: lean chicken, beef or pork, nuts, eggs, among others.
Avoid being overly hungry or shopping when hungry.