Also read | Katrina Kaif is expecting first baby at 42: Gynaecologist says late pregnancy is no longer unusual, can be safe From ‘eating for two’ to complete papaya bans, the world of pregnancy advice is a minefield of well-meaning myths, ancient traditions, and conflicting internet advice.
‘Eating for two’ is one of the most persistent pregnancy myths . Pregnancy does increase nutritional requirements, but it does not mean eating twice as much food. During the first trimester, women generally do not need additional calories. Requirements increase during the second and third trimesters, but the increase is relatively modest. The focus should be on nutrient-dense foods rather than simply increasing portion sizes. A balanced diet containing vegetables, fruits, whole grains, protein sources, dairy or suitable alternatives, nuts and healthy fats is more important than eating larger quantities. Quality matters more than quantity when supporting both mother and baby. There is no single food that eliminates pregnancy nausea, but eating small, frequent meals can help some women. An empty stomach can make nausea worse, so plain foods such as toast, crackers, rice, potatoes or bananas may be easier to tolerate. Some women find cold foods, which have less smell, easier than hot meals. Ginger may also help reduce nausea for some pregnant women. Staying hydrated is important, particularly if vomiting is frequent; taking small sips throughout the day may be easier than drinking large amounts at once. If vomiting becomes severe, prevents adequate intake of food or fluids, or causes signs of dehydration, medical advice is important. Also read | New mom Akshara Gowda reveals pregnancy diet, hack to avoid stretch marks and ‘biggest myth’ that needs to be debunked Pregnant women do not necessarily need to give up coffee or tea completely , but caffeine intake should be limited. This includes caffeine from coffee, tea, chocolate, cola and energy drinks, so the amount can add up quickly. The caffeine content of beverages varies considerably depending on the type, serving size and preparation method. Women who experience significant nausea, heartburn, anxiety or sleep problems may find that reducing caffeine further is helpful. Not necessarily. Pregnancy craving s are common and are thought to be influenced by hormonal changes, as well as changes in taste and smell. Craving a particular food does not automatically mean the body is deficient in a specific nutrient. However, unusual cravings for non-food substances — such as soil, clay, chalk or ice — can sometimes be associated with pica, which may occur alongside iron deficiency. The best approach is to maintain a varied, balanced diet and take recommended prenatal supplements rather than trying to satisfy cravings by taking unnecessary supplements. For most women with an uncomplicated pregnancy, regular moderate exercise is safe and beneficial throughout pregnancy, although activities may need to be modified as the pregnancy progresses. Long journeys require precautions such as regular movement, hydration, and appropriate seating to reduce discomfort and the risk of blood clots. Women with complications should always discuss exercise and travel plans with their obstetrician first.
Major pregnancy guidelines generally recommend keeping total caffeine consumption below 200 mg per day. Around 150 minutes of moderate-intensity aerobic activity per week is generally recommended, provided there are no medical restrictions. Travel is also usually safe during a healthy pregnancy, although the second trimester, particularly 14–28 weeks, is often the most comfortable time to travel.
Because different herbs have different effects, and some have limited safety data during pregnancy, herbal teas should not automatically be considered safe. Because consuming non-food substances can sometimes be harmful, such cravings should be discussed with a doctor rather than acted upon,.
