Eating for Two
Proffessor Jamiyah Hassan, Senior Consultant OBGYN
Universiti Malaya Medical Centre
Pregnant women need to eat for two. Myth or truth?
This is not true. Even though the pregnant woman is nurturing a growing foetus in her uterus, she does not require twice the amount of food. It is, however, true that she needs to eat properly during pregnancy to enable the growing foetus to get enough nutrition. Therefore, pregnant women should have a balanced diet as well as sufficient intake of vitamins and minerals.
Is caloric requirement the same throughout pregnancy?
Non-pregnant women require about 2000kcal to 2200kcal per day. During the first 20 weeks of pregnancy, the caloric requirement remains the same as the growing foetus does not require much food. In the second half of the pregnancy, there is a slight increase of about 300kcal in caloric requirement from 20 to 30 weeks of pregnancy, and 400kcal to 450kcal in the last 10 weeks of pregnancy. All you need is an extra two to three slices of bread to increase the caloric count to 300kcal per day.
Why should pregnant women take folic acid?
Folic acid, a B-group vitamin also known as B9, is important for the development of the nervous system. Women who plan to get pregnant should take folic acid at least three months before conceiving. This is to ensure that the development of the nervous system in the first eight weeks of pregnancy is normal. Lack of folic acid can result in abnormality in the development of the nervous system, resulting in structural abnormality in the foetus such as spina bifida and anencephaly, which are two examples of neural tube defects.
How much folic acid should a woman take?
The recommended daily dosage is 400 micrograms. Natural sources of folic acid can be found in food like fruits, green leafy vegetables, barley beans, peas and rice. Women with a history of children with neural tube defects or other abnormalities of the nervous system should take a higher dose of folic acid of 5mg per day before and during pregnancy.
Do iron supplements cause the birth of bigger babies?
This is not true. Iron supplements are important to increase the production of red blood cells needed by the placenta and growing foetus. There is an increase of blood volume during pregnancy, and adequate hemoglobin is important for childbirth as some amount of blood will be lost during delivery. It is recommended that pregnant women take iron supplements especially if they are anaemic. Healthy women who are not anaemic may not require iron supplements, but need to ensure enough iron intake from natural sources like green leafy vegetables, broccoli or meat. Iron supplements should be taken from the 20th week of gestation as it can cause nausea in some women experiencing morning sickness in the first half of pregnancy.
Can I take iron supplements with food?
Iron can interact with phytates in foods like milk, tea, egg, soya and cabbage. These foods prevent the absorption of iron. Women should take iron supplements one hour after mealtime and refrain from eating any of the food listed above for the next hour. It is best taken just before bedtime. Iron supplements can also be taken with citrus drinks like orange because acid contained in citrus enhances absorption.
What foods should pregnant women avoid?
Uncooked food like pâté , raw eggs and unpasteurised cheese or milk should be avoided as it can cause infections like listeria or salmonella. Large amounts of vitamin A should not be taken especially during the first 10 weeks of pregnancy because it can interfere with the development of the foetus. Pregnant women should also refrain from eating large amounts of animal food sources such as liver.
How much weight does a pregnant woman gain during pregnancy?
Usually, weight gain is minimal during the first half of pregnancy. Most of the weight gain occurs in the second half of pregnancy. Weight gained during pregnancy depends on the woman’s initial body mass index (BMI, kg/m2) prior to pregnancy. If her BMI is within the normal limits (18.5 – 24.9), then the recommended weight gain is from 10kg to12kg. However, if the woman is overweight or obese (BMI of 25 – 29.9, >30), the recommended weight gain during pregnancy is about 7kg.
Are cravings normal?
Yes. About 30% to 40% of women may experience cravings during pregnancy. Some women crave daily for chocolates, steaks or even coffee beans. This could be temporary, and will not harm the foetus. However, if you have abnormal cravings, you should speak to your doctor about it as it may cause harm to the foetus.
Is pregnancy an excuse to binge on food?
No. Food requirement does not double during pregnancy. Extra caloric intake will result in extra fat deposits which may harm the mother in the long term if she does not lose weight post delivery. This is because the growing foetus will not absorb the extra calories, so eat sensibly for a healthier baby and a healthier you!
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