Pregnancy Nutrition: Eating for two
It is often assumed that you should “eat for two” when pregnant, in order for your baby to obtain vital nutrients. Unfortunately, this common misconception about pregnancy nutrition is the reason many women tend to gain an excessive amount of weight during their pregnancy.
Unhealthy weight gain can put you at risk for gestational diabetes, pre-eclampsia and could even cause complications during labour and delivery.
- This information is not a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified health practitioner registered with the Health Professions Council of South Africa. To locate a dietitian in your area go to www.adsa.org.za.
Focus on quality and variety, not quantity
Plan your meals and snacks based on foods from all the food groups. Read our tips for balancing your plate. To meet your daily needs for protein, kilojoules, carbohydrates, healthy fats, and key vitamins and minerals during pregnancy, eat a variety of foods.
Even within a category of foods (like vegetables), look for different colours, types, and textures, for example.
Avoid 'empty calorie' foods
Cut out or at least minimise foods that are high in kilojoules but low in nutrients – things like sugary beverages, fried foods, foods with added sugar and unhealthy fats. Choose meals and snacks that pack a nutrient punch – like plain yoghurt, raw nuts, eggs, fresh fruit and vegetables.Fill up on whole foods
Eat foods that are as close to their natural state as possible: whole grains (like brown rice and whole-wheat bread) are a better choice than refined ones (like white rice or white bread). Avoid processed foods such as processed meats, canned soup, pre-made salad dressing, pre-made pasta sauces and sugar sweetened yoghurt.