How to Eat for Two During Pregnancy ??

Pregnant ladies have particular nutritional demands. They need to follow a nutritious diet not only for their body, but more crucially for the growth of their unborn kid. The slogan “eating for two” effectively illustrates this necessity for larger food consumption during pregnancy.

Some ladies mistakenly perceive this as feasting on as much food as they can tolerate. While pregnant women are supposed to acquire a certain amount of weight during pregnancy, it may be unhealthy to gain too much weight by consuming too much food. 

Eating for two does not indicate raising one's food consumption, but refers to boosting the quality of one's diet. What pregnant ladies must bear in mind is that the baby is not as large as a full grown adult, thus his/her food intake is substantially different.

Pregnancy is governed by several intricate processes that require women to increase their body's availability of vitamins and minerals in order to meet the requirements of an expanding blood supply, the development of maternal tissues, a developing fetus, loss of maternal tissues at birth and preparation for lactation.

 Nutrient shortage may lead to issues during pregnancy, and they may often be prevented or mitigated if the mother maintains a prudent diet. Among these health concerns include anemia, variable blood pressure, preeclampsia, deep vein thrombosis (DVT) and diabetes in pregnancy.

During pregnancy the essential principles of good nutrition stay the same – lots of fruits, vegetables and whole grains and lean sources of protein. This is facilitated by the fact that during pregnancy, your body becomes more effective at absorbing nutrients in the digestive tract. Instead, the body doesn't expel nutrients to build up stockpiles of vitamins and minerals. 

However, specific nutrients must be highlighted in the diet. These nutrients, such as folate (folic acid), calcium, vitamin D, iron, protein and essential fatty acids (EFAs), are important for the baby's growth and development. 

l Women require extra folate, a B vitamin, during pregnancy to sustain their rising blood volume and the development of maternal and fetal tissues, and to lower the danger to the baby of neural tube abnormalities (NTDs). NTDs are significant malformations of the brain and spinal cord. 

Lack of folate also may raise the risk of preterm delivery, low birth weight and poor fetal development. Among the finest sources of folate are leafy green vegetables, citrus fruits, and dry beans and peas, while the synthetic version of folate found in supplements and fortified foods (such as cereals) is known as folic acid. 

l Pregnant and breastfeeding women require calcium and vitamin D to preserve the integrity of their bones, while providing for the skeletal development of the fetus and the production of breast milk. Vitamin D enhances intestinal absorption of calcium and is needed for the body to absorb calcium properly. 

Calcium helps the circulatory, muscular and neural systems work smoothly. If there's not enough calcium in the pregnant woman's diet, the calcium the baby requires will be removed from the mother's bones. The finest sources of calcium and vitamin D are dairy products.

l Additional iron is required during pregnancy to enhance the mother red blood cell bulk and to nourish the developing fetus and placenta. The body utilizes iron to generate hemoglobin, a protein in the red blood cells that delivers oxygen to the body's tissues. 

During pregnancy the demand for iron doubles, since the blood volume grows to suit changes in a woman's body and the baby must create his or her complete blood supply. 

Lack of iron in the blood may result not only in weariness and greater susceptibility to illnesses, but may also raise the risk of pre-term delivery and low birth weight. Iron may be found in abundance in lean red meat, fowl and fish.

l Protein is vital for your baby's development, particularly during the second and third trimesters. Getting adequate protein is vital for both mother and baby to create muscle and other tissues, enzymes, hormones, and antibodies. Good sources of protein include lean meats, poultry, fish, beans, nuts, and low- or non-fat dairy products.

l It is crucial that pregnant women consume enough levels of essential fatty acids (EFAs) in their everyday eating habits for normal fetal neurological and visual development.

Women are also urged by their physicians to keep note of what they are eating in a diary, to make sure that their diet contains all the needed nutrients. Having a smart diet paired with light exercise can help guarantee that both mother and baby are healthy and happy.