In this blog, you will find some ways to make a wise diet guaranteeing good health for both mother and baby.
In this article:
1. Understand Your Real Calorie Needs
In pregnancy, the body needs extra energy, but the amount is smaller than most people think. On average:- Typically, you won't be getting any additional calories in the first trimester.
- During the second trimester, you may need approximately 300–350 extra calories per day.
- The third trimester requires 450 extra calories per day.
Instead of focusing on portion size, try to eat nutrient-dense foods.
2. Choose Quality Over Quantity
What to eat is more important than how much to eat. Instead of filling your plate with fried foods and sweets, fill it with the most nutrient-dense foods, including vitamins, minerals, protein, and fibre.- Suitable options include: Fruits, vegetables, whole grains, low-fat meats, legumes, nuts, seeds, and dairy.
- Foods to limit: Fried foods, sweetened drinks, packaged or processed foods, and refined carbohydrates, as they are high in calories but low in nutrition.
3. Eat Small, Balanced Meals
Big, heavy meals can make you feel uncomfortable, bloated and can even lead to indigestion during your pregnancy. Instead of eating 3 large meals, aim to eat 5-6 smaller meals during the course of the day.Each balanced meal should include:
- Protein (egg, pulses, fish, chicken, paneer)
- Fibre (vegetables, fruits, whole grains)
- Healthy fats (nuts, seeds, olive oil)
- Complex Carbs (brown rice, oats, roti made with multi-grain flour)
4. Manage Cravings Smartly
Cravings are expected during pregnancy. Satisfying cravings is fine on occasion, but if cravings are satisfied too often, you will gain weight unnecessarily.Instead of denying cravings altogether, try these alternatives:
- If you want something sweet, try dates, fresh fruit, or a piece of dark chocolate.
- If you want something salty, try roasted nuts, popcorn without butter, or a slice of whole-grain cracker.
- If you want fried foods, try baking or air-frying versus deep frying.
5. Stay Hydrated
There are times when thirst gets mistaken for hunger. Throughout your pregnancy, your body requires additional fluids to compensate for the increased blood volume and amniotic fluid. Keeping hydrated can also help prevent overeating.What you can do:
- Drinking 8-10 glasses of water a day is necessary.
- Choose other fluids: coconut water, milk, fresh soups, and herbal teas.
- Limit drinks containing sugar and sodas because they add empty calories.
6. Include Protein in Every Meal
Protein aids in a baby's growth and keeps you fuller for longer, which means you won't overeat. Protein also grows muscles and tissue.For some good sources of protein:
- Eggs
- Milk, paneer, yoghurt
- Pulses, beans, lentils
- Lean meats, chicken, fish
- Nuts and seeds
7. Don’t Skip Breakfast
When you skip breakfast, there's a good chance you will overeat later in the day. You need a healthy breakfast to kick-start your metabolism and provide you and your baby with the energy they need.Healthy breakfast ideas:
- Vegetable upma or poha with some curd on the side
- Oats with milk, fruit and nuts
- Eggs with a multigrain roti and vegetables
8. Practice Mindful Eating
At times, pregnancy can cause some emotional shifts that may engage you in emotional eating. You can eat just because you are bored, stressed or anxious, instead of being hungry.Here’s what you can do:
- Take your time eating and really chew your food
- While eating, watching TV or on the phone
- Identify hunger signals: stop when satisfied, not when you are too full
9. Don’t Fall for the “Eating for Two” Myth
Being concerned about your baby getting enough nutrition is normal. But overeating doesn't benefit and will result in added weight gain, leading to problems like gestational diabetes or high blood pressure.What your baby really needs is nutrient-rich food, not additional junk. Focus on quality, balance, and variety of food, rather than quantity.
10. Consult a Nutritionist or Doctor
Pregnancies are different; similarly, nutrition can vary depending upon health, weight, and medical history. Guidance from a practitioner can give you a nutrition plan designed perfectly for you and your baby.Maintaining balanced nutrition during pregnancy is essential. You can do this by understanding your calorie needs, eating a variety of nutrient-rich foods, managing cravings wisely, and being mindful of your meals, ensuring both you and your baby get the nourishment you need.
Remember, pregnancy isn’t about doubling your meals, but doubling the care you take with your choices. Every bite should support the health and growth of both you and your little one.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on How to Balance Nutrition Instead of Overeating while you are pregnant
- Do I really need to eat more when I am pregnant?
You’ll need an additional 300–450 calories per day during pregnancy, depending on your trimester. What matters most is choosing nutritious foods, rather than simply increasing the quantity of food. - Is it okay to give in to cravings while pregnant?
Yes, it is fine to give in to cravings now and then, but try to balance them with healthy foods. You just need to practice moderation to not pile on weight. - How can I avoid overeating if I feel hungry all the time?
Small, frequent, and balanced meals containing sufficient amounts of protein and fibre will offer a gratifying feeling. Drinking enough water and eating mindfully with attention to the present moment will all help limit foreign snacking.
