“Eating for two” has always been a struggle for moms. Most think that because there's a baby in the womb, a pregnant mom has to eat twice the amount, so that nutrients could be shared along with the baby. Doctors disagree.
"That is an old myth," Julie Redfern, RD, LDN, a registered dietitian at Brigham and Women's Hospital in Boston, told WebMD. "Many women who do 'eat for two' end up gaining an excessive amount of weight."
Redfern said that instead of increasing the amount of calories, nutrients are to be increased. Added weight during pregnancy might lead to some health problems and, because the baby will also gain weight along with the mother, there might be a need for a cesarean birth.
To help moms choose the right foods, here are some tips that might help. The UK Food Standards Agency suggests the following:
Fruits and vegetables
Moms should have more of these goodies. However, don't forget to wash them. Bagged vegetables, including those labeled “washed” have to be washed again, as germs could come through the packaging when opened.
And even though the skin won't be eaten, it is wise to wash vegetables, as germs could be transferred into the flesh while slicing or cutting, says Madeleine Sigman-Grant, PhD, maternal child health and nutrition extension specialist at the University of Nevada, via Parents.
Starchy food
Bread, potatoes, pasta and rice are included. Wholegrain options are better.
Protein-rich foods
Lean meats and chicken, as well as fish, egg, and beans, are good. However, they have to be eaten cooked, not raw.
In addition, pregnant moms are discouraged from eating some fishes that might contain higher levels of mercury. These include salmon, swordfish, shark and tilefish. Other kinds of fish should be eaten in moderation.
Eggs should be eaten cooked. Sigman-Grant said cooking them eliminates the possible risk for salmonella. Avoid raw cookie dough, soft scrambled or sunny-side up eggs.
Dairy foods
These include milk, cheese and yoghurt. However, make sure that these are pasteurized.
Raw, unpasteurized dairy products, as well as unpasteurized juices, might contain harmful bacteria and toxins. Make sure to read the labels before buying or consuming anything.
Liver
The Guardian suggested steering away from liver, as this contains retinol, or preformed Vitamin A. Although small amounts are helpful in vision and reproduction, large amounts can lead to liver toxicity or birth defects.
Alcohol
It's given that this is a pregnancy no-no. Fetal Alcohol Syndrome causes mental retardation and abnormalities. Because the amount of alcohol that causes FAS is still unknown, it's best to just steer away from it.
