Are you really eating for two when you are pregnant?
In the first trimester
In the first trimester you actually don’t need to eat any more than you usually do. In other words, your energy requirements are the same.
In the second trimester
In the second trimester you energy requirements do increase however it is not double (as the eating for two myth implies). You need to consume 340 kCal EXTRA in the 2nd trimester.
This is equivalent to:
2 slices of whole wheat bread, 2 tsp peanut butter (on the one slice of bread) and ¼ avocado (on the other slice of bread) with one medium fruits (either separate otherwise banana and peanut butter make a fabulous combination).
In your third trimester
In the third trimester your energy requirements increase further – up to 450 kCal.
This is equivalent to: 2 slices of whole wheat bread, 2 tsp peanut butter (on the one slice of bread) and ¼ avocado (on the other slice of bread) with two medium fruits and one low fat yoghurt.
Why is the right amount of weight gain during your pregnancy so IMPORTANT!
Gaining too much weight during pregnancy may increase your risk for:
- Adverse complications during pregnancy, delivery & postpartum
- 4x more likely to suffer from Gestational Diabetes (high blood sugars during pregnancy)
- 2x more likely to suffer from pre-eclampsia (high blood pressure during pregnancy)
- Labour/ delivery complications such as: haemorrhage (bleeding), c-section and infection
- Offspring can be at higher risk for: Type 2 Diabetes Mellitus, metabolic syndrome, CVD including the likelihood for childhood obesity
What can you do to prevent excessive weight gain during pregnancy?
Visit a registered dietitian who will ensure you follow a healthy VARIED and balanced diet
(PLEASE note: Expecting mothers who follow a high protein, high fat and low carbohydrate diet do have a higher risk for Gestational Diabetes).
REMEMBER = LOVE FOOD. EAT SMART. LOVE LIFE