Eating for Two?

“Oh do have another slice of cake, you are eating for two after all!”

We’ve all heard it: the well meaning grandparent who baked a cake to congratulate you on your pregnancy. But when pregnant, are we really eating for two? How much extra food do we need? And what is the cost of over eating?

Interestingly, the guidelines state that in the first and second trimester, there is actually no increase in energy requirements for pregnant women compared to non-pregnant women. That said, every woman's body is different: for example,if initially you had difficulty conceiving due to low body weight,

it may still be useful to be eating more than normal, or if you’ve taken up antenatal yoga or swimming so you’re doing more exercise than before, it is important to keep fuelling your body. 

Equally, just because we don’t need ‘more’ food, it doesn't mean we shouldn’t make any changes to our diet, especially if there is scope for our diet to be better quality. Improved quality of diet means having more foods that contain essential nutrients, vitamins and minerals, without necessarily increasing overall energy intake. 

So what nutrients are important to get more of?

During pregnancy, we know that protein is especially important. Often termed ‘the building blocks’, it is clear to understand why we need adequate protein if we are building another human inside us. Fortunately, the average UK diet often contains enough protein for pregnancy, so there is no increase in recommended intake.
Similarly, the body needs good sources of Vitamin A, all of the B vitamins, and Vitamin C, but most UK diets contain just enough to meet those needs. 

However, there is one type of B Vitamin that requires supplementation in pregnancy, and that is B9, also known as Folate. On top of their normal intake through food, women who are trying to conceive or in their first trimester are recommended to have a 400mcg supplement daily, or more for certain women (check out: Why Folate? blog for more information). 

Additionally, pregnant women are often advised  to take a Vitamin D supplement through pregnancy. Though there is no specific guidance that pregnant women require more than non-pregnant women, nationwide studies found that the average UK adult does not meet the daily recommended intake of vitamin D. Therefore, supplementing at an important life stage, such as pregnancy, is a good idea. 

In the third trimester of pregnancy, evidence shows that our energy requirements do increase, but only by approximately 200kcal per day. That's the equivalent to one slice of lightly buttered toast with a boiled egg, or 400ml Innocent fruit smoothie, or 3 Ferrero Rocher. 

The cost of ‘Eating for Two’ :

During pregnancy, if we take in more energy than we need, we will gain weight that is extra to the weight we should gain to grow a baby. Medical professionals often use the term ‘excess gestational weight gain’, and unfortunately there are associated long term health risks. These risks include the baby being a high birth weight, and more likely to be overweight later in life, as well as increased risk of delivery complications like pre-eclampsia, and postpartum weight retention for the mum. 

It is recommended that you have your weight monitored throughout your pregnancy by your Midwife. This will help make sure you are getting enough nutrients for your body to thrive. And of course, it is important to always listen to your body: if you are often hungry or craving, your body may need more! Your Midwife should be able to speak with you about recommended weight gain and nutrition, however if you feel more comfortable talking with a Dietitian about this, you may be able to ask for a referral in the NHS, or ask a private Dietitian to support  you. 

References:
DOI: 10.1016/j.ajog.2009.07.002
DOI: 10.3945/ajcn.2009.29128
DOI: 10.1038/ijo.2009.206
ISBN: 9780108510649
SACN 2016, Vitamin D and Health Report