Do you feel like you’re hungry all the time? Or hungrier than usual? That’s common, but it doesn’t mean you need to double up on how much you eat. Pregnancy can change your appetite, but the focus is on healthy eating to give you and your baby the nutrients you need.
When you see statements like “eating for two”, it doesn’t mean you should eat twice as much! It really means making sure you get enough essential nutrients by eating a varied, healthy diet to support your baby’s development.
You do not need to eat for two during pregnancy. As a general guide in Singapore, energy needs increase during pregnancy, but the amount varies by trimester and individual needs. Focus on a healthy, balanced diet and speak to your doctor or dietitian if you need personalised advice on calorie intake.
If you are expecting twins or triplets, ask your doctor or healthcare professional for advice tailored to you. Gaining too much weight can increase the risk of complications, so aim for a healthy, balanced diet rather than eating twice as much.
• Plan your meals and snacks
• Eat a variety of nutritious foods, even within a category of foods such as vegetables; look for different colours, types and textures
• Minimise “extra” foods that have calories but few nutrients, such as sugary drinks, fried foods and foods with extra fat and sugar
• Choose quality over quantity
Healthy breakfasts every morning will kick-start your day and help you to avoid snacking on junk food. A bowl of iron-fortified oats and a handful of strawberries is a good place to start. Don’t worry if you experience morning sickness; just keep eating small amounts and often.
It’s easy to remember not to overeat when you think about it like this: you are eating for a small baby, not for a full-size adult. But please don’t be too hard on yourself, either. Some days you’ll feel ravenous; other days you’ll just want to graze. Listen to your appetite, aim for balanced choices, and speak to your doctor or healthcare professional if you are unsure.
Understandably, you’re going to gain some weight during pregnancy; you’re carrying another human inside you! Healthy pregnancy weight gain depends on your pre-pregnancy BMI. As a general guide in Singapore, women with a normal pre-pregnancy BMI (18.5 to 24.9) may aim to gain about 10 to 15 kg during pregnancy. Your doctor can advise you on a suitable range based on your individual circumstances.
Every pregnancy is different, and your appetite and weight will naturally change along the way, so try not to put pressure on yourself to get it exactly right. If you have questions about your diet, your weight, or how much to eat, your doctor or healthcare professional can offer advice tailored to you.
For more guidance and tips, explore the Karihome blog.
