Short answer
You do not need to eat for two. Eat a variety of foods every day: rice, ragi, jowar or other grains; dal and other pulses; vegetables and fruit; milk or curd; and eggs, fish or meat if you eat them, well cooked. Take folic acid for the first 12 weeks, avoid alcohol, and keep caffeine under 200 mg a day.
- Published
- Published by
- Dhruva Hospitals, Kadapa
Build each day around these foods
- Grains for energy: rice, chapati, ragi, jowar, other millets and oats. Whole grains give more fibre, which helps with constipation.
- Protein every day: dal, chana, rajma, groundnuts, eggs, fish, chicken or meat.
- Plenty of vegetables and fruit, at least five portions a day, washed well.
- Milk, curd, buttermilk and paneer for calcium. Milk should be boiled or pasteurised.
- Iron-rich foods: green leafy vegetables, pulses, dried fruit, and meat if you eat it.
Foods and drinks to avoid or limit
- Alcohol: avoid it completely.
- Raw or undercooked meat, and eggs that are not cooked until the white and yolk are firm.
- Liver and liver products, which contain high levels of vitamin A.
- Unboiled or unpasteurised milk and foods made from it.
- Raw fish and shellfish, and shark, swordfish and marlin.
- More than 200 mg of caffeine a day. A cup of instant coffee has about 100 mg and a cup of tea about 75 mg.
- Herbal drinks containing liquorice root, and herbal or home remedies your doctor has not advised.
Folic acid and iron
Folic acid helps your baby’s brain and spine develop. Take it for the first 12 weeks of pregnancy, and ideally start three months before you try to conceive. Some women need a higher dose, so ask your doctor.
Your body needs more iron in pregnancy, and anaemia is common: the WHO estimates it affects 37% of pregnant women worldwide. Your doctor will check your haemoglobin and prescribe iron if you need it. Tea, coffee and milk reduce how much iron you absorb, so do not take them with your iron tablet.
Food safety at home
- Wash fruit and vegetables well before eating.
- Cook meat, chicken and eggs until there is no pink and they are steaming hot.
- Keep raw meat away from ready-to-eat food, and use a separate knife and board for it.
- Reheat leftovers until they are steaming hot all the way through.
When you need a special diet plan
If you have diabetes in pregnancy, high blood pressure, anaemia or severe vomiting, ask your obstetrician for a diet plan that suits your condition.
Common questions
Do I need to eat for two?
No. You may feel hungrier, but you do not need to eat for two, even with twins. Focus on the variety and quality of food rather than the amount.
Can I drink tea or coffee?
Yes, in moderation. Keep caffeine under 200 mg a day, for example two cups of instant coffee or two cups of tea.
Should I take extra vitamins?
Take folic acid, and any iron, calcium or other supplements your doctor prescribes. Do not add extra multivitamins on your own; too many can be harmful.
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Sources
This article is general information, not a diagnosis or treatment plan. In an emergency, call +91 90368 52311.