It is often said that one has to eat for two when pregnant. Unfortunately the daily calories requirement doesn’t work out that way. Of course your baby’s requirement is not same as yours. The calories you require during your pregnancy depend on your stage in pregnancy and also your lifestyle.
On an average, for the first six months of your pregnancy, you don’t need any additional calories. All you need is 2000 calories and the right balance of nutrition in your daily diet. Eating right is the mantra during this time. However you do require additional 200 cal in your last three months of pregnancy.
The number of calories you need depends on:
- Your height.
- Your Body Mass Index (BMI) at the time of conceiving.
- Your activity level
Things however change if you are:
- Expecting twins or more
- You were underweight when you conceived (BMI 19 or less)
- You were overweight when you conceived (BMI 25 or more)
Keeping a track of the calories you consume can be difficult so the best way would be to make wise choices. Pregnancy is a time of cravings and its okay to indulge in that packet of chips or chaat once in a while. Rest of the times you can have healthy snacks in between your meals. You can follow these tips to make sure you feel full for longer:
- Have your breakfast every day.
- Have enough fiber in your food. Remember to have five servings of vegetables and fruits each day.
- For in between meals hunger, keep fruits, nuts or low fat yogurt handy.
- Have small amount of protein like pulses or lean meat with every meal.
- Drink plenty of water and do light exercise regularly.
Despite all your efforts, it may happen that you gain weight too fast or too slow. Consult your gynecologist for advice on that.