Do pregnant women need to eat for two?
The first trimester is ending and with it the critical period in which many of the baby’s vital organs and functions are formed.
The mother will probably see her morning sickness disappear, but heartburn may start to become an issue. Progesterone relaxes tissues in the body, including the sphincter between the stomach and esophagus. As a result, gastric juices come up the esophagus and irritate its walls, creating a burning sensation and an unpleasant taste in the mouth [1].
As the baby grows, many expectant mothers believe they need to eat for two. That is not entirely true. During pregnancy, a woman does need to think about her baby when making food choices, favoring options higher in the nutrients her baby needs to grow and develop, however, she does not need to double her calories. When it comes to diet and pregnancy, it’s more about the quality of the food, not so much the quantity [2].
Studies show that during the first trimester, the baby does not need additional calories at all [3]. However, the mother’s diet should ideally be high in vitamins and minerals, especially folic acid and iron [3].
Folic acid contributes to the healthy development of the baby's brain and spinal cord. It is found in green leafy vegetables and whole grains [4]. Doctors also recommend taking a folic acid supplement [5].
Iron is necessary for the mother's blood to supply the baby with enough oxygen. The best source of iron is red meat, especially beef and beef liver. Nuts, legumes, and dried fruits are also rich in iron. It should be noted that iron in meat is better absorbed than the one found in cereals, fruits, berries, and vegetables.
One of the most important things a woman can do during pregnancy is to have a balanced diet, rich in protein, whole grains, vegetables, fruits, and healthy fat sources such as nuts, fatty fish, and olive oil [2, 4].
