EATING FOR TWO?

Eating for Two? DON’T MIND IF I DO

It’s hard being a woman. Many of us spend much of our adult lives watching our weight, struggling to get enough exercise and disciplining our eating. When we become pregnant it can seem like the perfect opportunity to relax the reins a little; after all, we are eating for two, right? Not quite.

The job of growing a baby undoubtedly places additional demands on a pregnant woman’s body and adequate nutrition is critical. In low resource settings or during times of hardship where food is scarce and all members of the community struggle to consume enough food to meet their nutritional needs, it makes sense to privilege pregnant women in the rationing of food. Perhaps this is where the notion of eating for two comes from. While too littlefood is a problem for pregnant women, so too is too much food. In well resourced countries like ours we are much more likely to suffer from too much food rather than too little. Paradoxically, this does not necessarily mean that we are well nourished.

More than half of the population is overweight or obese and women of childbearing age form an increasing proportion of this group. Overweight and obesity increase the risk of a range of complications in pregnancy (including diabetes and hypertension) and adverse outcomes for the woman and her baby. These risks increase in line with increasing BMI. Excessive weight gain in pregnancy has also been associated with adverse maternal and neonatal outcomes and overweight and obese pregnant women are more likely to gain excessive weight during pregnancy. So, the notion of “eating for two” in pregnancy especially if this means eating twice as much, can be harmful.

As most women with children can attest, pregnancy weight gain can be difficult to lose. Most of us don’t bounce back to our pre-baby weight as easily or as quickly as celebrities seem to manage. In fact most of us don’t bounce back at all. Women tend to retain a proportion of pregnancy weight gain, carrying this into future pregnancies. Studies have shown that pregnant women having their first baby tend to be most inclined to eat for two in pregnancy, perhaps reflecting the understanding of more experienced women that the weight gained in pregnancy is not so easy to shift post baby.

Despite the magnificence of pregnancy and the magnitude of the changes that occur within the pregnant body, the body’s energy needs in fact only increase slightly during pregnancy. While this seems unfair, it attests to the incredible efficiency and brilliance of the female form. Women should focus on eating nutrient rich foods across the five food groups in pregnancy with particular attention to calcium, folate and folic acid, iron, iodine, zinc and protein. It is advisable to achieve a healthy weight gain during pregnancy though. The Institute of Medicine (based in the US) recommends that women with a normal BMI gain 11.5-16 kg, that overweight women gain 7-11.5 kg and that obese pregnant women gain 5-9 kg.

Our maternity services can do more to support women to achieve a healthy weight gain in pregnancy. Many health professionals are uncertain about what to recommend to pregnant women and thus avoid the topic of weight altogether and many are also ill-equipped to speak to women about this sensitive issue. Sadly too, some are judgmental and this is felt keenly by women on the receiving end. While it would be ideal if women attained a normal BMI prior to pregnancy, this is not the reality for many women. In pregnancy however many women are motivated to make positive health and lifestyle changes so it is a good time for health professionals to raise the issue; albeit sensitively.

Our A-Z guide gives you an idea of just some of the foods and nutrients to look out for and add to your shopping list:

Avocado

Avocados contain an array of phytonutrients as well as monounsaturated fats to help your baby’s brain and tissue growth.

Bananas

If you’re feeling nauseous during the first trimester, snack on a banana. It is a good source of vitamin B6, potassium and fibre.

Chicken

Chicken provides protein, but ensure it’s freerange and cooked through.

D vitamins

Vitamin D is essential for immune function, healthy cell division and bone health, with studies showing that 4 000iu per day has the greatest benefit. Vitamin D deficiency has been linked to pre-eclampsia, so chat to your healthcare provider to ensure you’re getting enough of the vitamin.

Eggs

Eggs are high in choline, which helps your baby’s brain and spinal cord develop properly.

Fish

Fish is an excellent source of protein and omega-3 fats, which aid your baby’s eye development and brain growth. However, stick to low mercury varieties like hake and yellowtail.

Guavas

Not only are guavas delicious, they are extremely high in vitamin C, which means they’re a safe way to help with immunity against infections while you’re pregnant.

Hummus

With ingredients like chickpeas, tahini, olive oil and garlic, this dip makes a fibre-rich, proteinpacked snack that will boost your immune system.

Iron

During pregnancy, your heart is working hard to provide nourishment to the foetus, with your body increasing its blood volume by 30 to 50%. Iron helps the blood cells carry oxygen to your body’s tissues, so it’s important to increase your iron intake.

Juice

Choose vegetable juices over fruit-based options for a drink that’s nutrient dense rather than sugar laden.

Kale

Kale has an excellent antioxidant and detoxification profile, making it a power food for pregnancy. However, avoid eating it raw as it can negatively affect thyroid function.

Lentils

Lentils are a source of folate and fibre. They’re easy to cook and an essential form of plant protein if you’re a vegetarian.

Meat

Red meat such as beef, lamb and venison is high in iron and vitamin B12, both of which are crucial for a healthy pregnancy.

Nuts

Nuts are full of essential minerals like zinc and selenium. Eat them raw and unsalted for maximum benefit.

Olives

Snack on olives or make a tapenade for pasta, as olives are high in antioxidant and antiinflammatory phytonutrients. They also have a good monounsaturated fat content.

Papaya

The enzymes in papaya may help relieve heartburn and reflux, especially in the third trimester.

Quinoa

The high protein and mineral content of quinoa makes it a great prenatal food for those on vegetarian or gluten-free diets.

Raspberries

Extremely high in vitamin C, manganese and fibre, these berries also support blood sugar regulation.

Sauerkraut

This may be an unusual item on your shopping list, but salt-fermented sauerkraut is rich in probiotic bacteria and fibre to ease constipation.

Tahini

Buy a jar to add to sauces or dips. As it’s made from sesame seeds, it’s a source of protein, fibre and good fats.

Vegetables

You should be eating a minimum of four servings of vegetables a day for a healthy pregnancy. That’s about a half to one cup per serving.

Water

It’s easy to become dehydrated when you’re pregnant, especially in a hot climate. You should be aiming for at least two and a half litres of water per day. However, if you’re thirsty, drink more.

Xigua

Commonly known as watermelon, it is packed with fluid and believed to help ease morning sickness and heartburn.

Yoghurt

High in calcium, yoghurt can be eaten as a snack, for breakfast or added to sauces. Just ensure it’s plain to avoid unnecessary added sugar.

Zinc

It’s estimated that more than 80% of pregnant women worldwide have inadequate zinc intake. This mineral is essential for cellular division. Beef, lamb, sesame seeds, pumpkin seeds and nuts all have a good zinc profile.

Unappetizing

When you’re pregnant, many foods can lose their appeal thanks to your hormones. To maintain optimum nutrition, eat small meals often and make sure they are nutrient dense.

Labour Essentials

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MHB POSTPARTUM

The brand’s Postpartum Essentials Bundle set is a must-have to help aid after-birth recovery of the perineum and a perfect addition to any mum’s hospital bag or for recovery at home. The Postpartum Essentials Bundle includes some of MBH’s most coveted products such as a mini Postpartum Bath Soak. The herbal blend helps to relieve soreness after childbirth, supporting the body’s natural healing process. Price: £44.00 mumbubhub.co.uk

HOT TEA MAMA

The Final Push is a delicious blend of red raspberry leaves with whole peppermint to create a sweet, refreshing and comforting cuppa. Price: £5.99 hotteamama.com

How long will I be in labour?

How long is a piece of string? In a 1st labour, the time from the start of established labour to being fully dilated is usually 8 to 12 hours. It’s often quicker (around 5 hours), in a 2nd or 3rd pregnancy.