Should you eat more during pregnancy? Dietician shares what eating for two really means
In pregnancy, it is commonly believed that a woman needs to 'eat for two.' It pushes the narrative towards eating more, which often topples into unhealthy overeating or binge eating in an attempt to nourish both the mother and the growing fetus but is doubling your intake really the right approach? Not quite.
Nutrition during pregnancy is more about quality than quantity. The saying 'eat for two' is not a free pass to give in to all your pregnancy cravings, especially when it comes to junk and processed foods.
In an interview with HT Lifestyle, Avni Kaul, dietitian, nutritionist and Founder of Nutri Activania, shared the right approach to nutrition that supports both maternal health and foetal development.
Avni said, 'Most people think that a pregnant woman should consume food for two, but that is not the case. As per the Nutrient Requirements for Indians given by the Indian Council of Medical Research (ICMR) National Institute of Nutrition (NIN) expert committee, a pregnant woman with normal weight and a sedentary lifestyle requires an additional 350 Kcal in the second and third trimesters. This additional calorie requirement can be easily fulfilled by adding a snack or meal providing 350 Kcal. Protein requirements increase by 8–10 grams in the second trimester and by 18–22 grams in the third trimester.'
ALSO READ: Essential nutrients in single serving for pregnant women: Try these 3 smoothie recipes
The dietician further shared a detailed guide that covers all the essentials, from a trimester-wise plan to an overall nutritional breakdown:
The table given below gives the amount of different food groups that pregnant women should include in their diet to ensure the consumption of a balanced diet.
Cereals & Millets
260
876
Pulses& Legumes
90
290
Vegetables, Roots & Tubers
200
70
Roots & Tubers
100
58
Green Leafy Vegetables
150
67
Fruits
150
80
Egg
50
74
Dairy
400
288
Nuts & Oilseeds
40
206
Cooking oil & Fats
20
180
Source: ICMR – NIN Expert Committee, Dietary Guidelines for Indians - 2024
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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