WHAT EATING FOR 2 REALLY MEANS

Can I really eat twice as much now that I'm pregnant?
The short answer is: Although you may be sorely tempted to eat twice as much, you have no medical reason to do so. Your body becomes more efficient during pregnancy and is able to absorb more of the nutrients you eat. So consuming twice as much doesn't double your chances of having a healthy baby — instead, it's likely to mean excessive weight gain for you, which can put you at risk for pregnancy complications.
In fact, you need only 300 or so extra calories a day when you're pregnant, fewer during your first trimester. That's about the number of calories found in two and a half cups of low-fat milk or a tuna sandwich. So instead of helping yourself to extra servings at mealtime, think in terms of a smart snack, such as a glass of orange juice and a couple of slices of whole-wheat toast, to boost your calories during your pregnancy.



What foods do I need more of?
To meet your additional daily need for protein, calories, and key vitamins and minerals, health experts advise pregnant women to eat a variety of foods. These basics will get you started:
* nine or more servings of breads, cereals, and grains (at least four should be whole grain)

* seven or more servings of fruits and vegetables (at least one rich in vitamin C and one in vitamin A)

* at least three servings of milk and milk products

* at least three servings of protein — lean meat, poultry, fish, eggs, nuts — and dried beans or peas

That sounds like a lot of food, but realize that a 'serving' tends to be smaller than you might think. For example, one slice of bread equals one serving for the bread and grains category, a half-cup of cottage cheese or one slice of cheese equals a dairy serving, and a protein serving is one egg or a piece of meat about the size of a deck of cards.

Choosing several different-colored fruits and vegetables each day will help you get the variety of nutrients you need. Opt for foods as close to their natural state as possible to maximize your chances of eating well: Pick whole-grain bread or brown rice over refined white bread or white rice and fresh fruits over canned fruits in sugar syrup. Eat fats, oils, and sweets sparingly. (Can't overcome your cravings for junk food? Discover some healthy — and delicious — alternatives.)

Do these food guidelines ever not apply?
There are six exceptions to the recommended pregnancy food formula. You should talk to your healthcare practitioner about your particular nutritional needs:

* If you're significantly overweight you might do better with fewer calories but speak to your healthcare provider to make sure you get the nutrients your baby needs

* If you're significantly underweight you'll need to eat more

* If you're a teenager who's still growing you'll have greater-than-average nutritional requirements

* If you're the expectant mother of multiples, you'll have extra nutritional needs

* If you're a diabetic mother-to-be, you'll need to closely monitor your blood sugar levels

* If you develop gestational diabetes during your pregnancy, you'll also need to closely monitor your blood sugar levels

How is the food I eat divided between my needs and my baby's?

Doctors don't understand exactly how you and your growing baby divvy up nutrients. Sustenance for your child comes from your diet and the nutrients already stored in your bones and tissues. In the past, a developing fetus was thought of as a 'perfect parasite,' taking all the nourishment she needed from her mother, regardless of the woman's diet. This myth maintained that if your diet was deficient in, say, calcium, it didn't matter because your baby could simply siphon the mineral from the reserves in your bones and teeth. Now experts believe that it is the growing baby who is affected most if the woman's diet lacks adequate nutrients.

In a nutshell: Your baby's health and growth is directly related to what you eat before and during your pregnancy. And when you're tempted to overdo it, remember that you're eating for a baby, not another full-sized adult

12 'fast' foods a pregnant woman could love (and five to avoid)
by Dana Sullivan
Approved by the BabyCenter Medical Advisory Board

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One of the luxuries of modern living is that it's easy to buy convenience foods that taste good — it's just too bad they're full of preservatives and other ingredients you should steer clear of during pregnancy. But there are 'fast' foods that are genuinely good for you, especially if what you really need are light meals or snacks that will tide you over until your next meal.
Here are 12 quick and tasty foods to love — and five to avoid — all recommended by Heidi Reichenberger, a spokesperson for the American Dietetic Association and Elizabeth Somer, registered dietician and author of Nutrition for a Healthy Pregnancy: The Complete Guide to Eating Before, During and After Your Pregnancy (Owl Books, 2002):

1. Single serve fruit bowls. Handy little four-ounce fruit cups that count as a serving of the daily recommendation for fruits and vegetables. Choose varieties packed in their own juice rather than in sugary syrup.

2. Soy milk. Available in 8-ounce servings of plain, chocolate, and vanilla flavor. Stash one in your purse or briefcase (they don't need to be refrigerated) — one bottle can supply 1/3 of your daily calcium and vitamin D needs during pregnancy.

3. Tuna fish. For a snack (or part of lunch) that supplies essential omega-3s, and protein. You can now buy handy prepackaged tuna lunches that include tuna in a foil pouch, crackers, reduced fat mayo, relish, a spoon, and even a breath mint. (Although tuna is full of nutrients, experts say you should limit your tuna consumption to two servings a week. Most tuna contains methyl mercury, a metal believed to be harmful in high doses to the growing brains of fetuses and young children.)

4. Raisins. A one-ounce box provides 2 g of fiber, 4 percent of the daily recommended amount of iron, and even 1 g of protein.

5. Yogurt. The classic nutritious-and-convenient food can provide you with 25 percent of your daily calcium requirement, protein, fiber and several other necessary vitamins and minerals.

6. Easy-to-make trail mix. Mix a handful of shredded wheat-type cereal with a handful of dried cherries and almonds. Keep a zip-lock bag full in your desk or car for a handy, crunchy snack.

7. Salad bar. Some fast-food restaurants and many grocery stores have salad bars where you can serve yourself practically the whole day's worth of fruits and vegetables. Load up on spinach, carrots, tomatoes, celery, cucumbers, zucchini, raisins and nuts. Add chick peas and kidney beans for a protein boost.

8. Baby carrots. Now available in single serving bags, carrots are full of vitamin A and fiber. Dip into non-fat yogurt mixed with a little bit of ranch dressing for an extra dose of nutrition. Look for other pre-washed/packed veggies like broccoli, cauliflower, spinach and stir-fry together for dinner.

9. String cheese. If you don't know about string cheese now, just wait until your baby is a toddler — this food will become a snack staple. Low-fat mozzarella sticks are chock-full of calcium, plus have some protein.

10. Boxed, calcium-fortified orange juice (now available in many grocery stores). A four-ounce serving provides half of the daily requirement of vitamin C and about 15 percent of your calcium needs.

11. Single-serve boxes of cereal (not the sugar-coated kind). Stash a few in your desk at work for a snack. Almost all breakfast cereal is now fortified with essential vitamins and minerals.

12. Single-serve cottage cheese bowls (available in the dairy section of most grocery stores). Cottage cheese is a good source of protein and calcium.

Foods to avoid:

1. Ramen noodles. Packed with salt, fat, and ... little else.

2. Sodas. Fill up on empty calories and sugar and you won't have any room for more nutritious drinks. Low-fat milk, carbonated water, or juices are a good substitute.

3. Pre-packaged lunches (like Lunchables). Sure, they'd be a quick fix for hunger pangs, but preservatives, salt, and fat make this a bad choice.

4. Almost all prepared, frozen meals. They tend to have astronomical amounts of salt and fat. Instead, pop a potato in the microwave, top with cheese and steamed broccoli for a fast, healthy meal. If you can't avoid the occasional frozen meal, look for organic brands, or those low in salt and fat, such as Healthy Choice.

5. Iceberg lettuce. If you're going to eat a salad, choose a green such as romaine that is full of fiber, A, B, and C vitamins, folic acid, calcium,and potassium. Iceberg lettuce has only trace amounts of these nutrients.

I don’t want to gain too much weight during pregnancy. Is it okay to stick to a low-fat diet?
Although almost everything you read about a healthy diet emphasizes cutting down on fat, pregnancy is no time to be on a low-fat diet. Your baby needs certain fats to develop properly. In particular, fat helps your baby form healthy, supple skin and aids in vision development.

Which dietary fats are best?
Before you go whole hog on the donuts, keep in mind that some fats are better for your health than others. There are four types of fats found in food: monounsaturated, polyunsaturated, saturated, and hydrogenated. Monounsaturated fats, found in olive, canola, and peanut oils, as well as in nuts and nut butters, are considered 'good' fats because they're best at lowering cholesterol.
Polyunsaturated fats are beneficial, too. They include the omega-3 fatty acids found in some fish and omega-6 fatty acids found in canola and corn oils, among others. Studies have shown that the omega-3 fatty acid docosahexaenoic acid (DHA) in particular may lower a woman's risk for depression, aid a fetus's vision development, and even regulate a newborn's sleep patterns.

Saturated and hydrogenated fats (also known as trans-fats) fall into the 'bad' camp. Saturated fats are found in high-fat meats (such as liver), whole milk, and tropical oils (such as palm oil). Although it won't have a bad effect on your baby, a diet high in saturated fat can raise your cholesterol and may put you at risk for cancer. Hydrogenated and partially hydrogenated fats are found in margarine, and in most grocery-store variety crackers, cookies, and chips because they help extend the shelf life of these products.

How much fat should I get?
The key to fat consumption during pregnancy is balance. Keep in mind that no more than 30 percent of your daily calories should come from fat. And don't beat yourself up if you indulge in a bag of chips or a plate of fried chicken on occasion — you can make up for it the next day.

Aim for around four servings of fat a day (from the monounsaturated and polyunsaturated groups, if possible), using the list below as a guide to the healthiest choices. Other foods such as lean meats and dairy products will provide the remainder of the fat you need in your diet during pregnancy.

Monounsaturated Fats: Best Choice

• 1/8 avocado

• 1 tsp. canola, olive, or peanut oil

• 8 large almonds or cashews

• 10 peanuts

• 4 pecan halves

• 2 tsp. peanut butter

• 1 Tbsp. sesame seeds

• 2 tsp. tahini

Polyunsaturated Fats: Next Best Choice

• 1 tsp. margarine

• 1 tsp. regular mayonnaise

• 1 Tbsp. reduced-fat mayonnaise

• 4 walnut halves

• 1 tsp. corn, safflower, or soybean oil

• 1 Tbsp. salad dressing

• 2 Tbsp. reduced-fat salad dressing

• 1 Tbsp. sunflower or pumpkin seeds

Saturated Fats: Worst Choice Though the portions below equal one serving of fat, they are the ones to avoid:

• 1 slice bacon

• 1 tsp. bacon grease

• 1 tsp. butter

• 2 Tbsp. chitterlings

• 2 Tbsp. coconut

• 2 Tbsp. cream or half-and-half

• 1 Tbsp. cream cheese

• 2 Tbsp. reduced-fat cream cheese

• 2 Tbsp. shortening or lard

• 2 Tbsp. sour cream

• 3 Tbsp. reduced-fat sour cream

FYI Keep a sharp eye out for hidden fats when you're eating in a restaurant. Tip-off words and phrases: pan-fried, crispy, creamed, fried, au gratin, hollandaise, escalloped, and buttery.

Choose or ask for grilled, baked, or steamed fish, meats and vegetables instead.

so what you are saying is 'eating for two' does NOT mean 4 scoops of Ben and Jerry's instead of two.

FINE SHAMMA!!!!! THANKS A LOT!!!

What about eating for 1 1/2. Just kidding

My doctor wants me to cut down on carbs and sugars. No fun for me and bambi.

Jenny you made me bust out laughing, I do know of a few preggo ladies who overdo the eating, and use the excuse they are eating for 2 as their explanation, but as the article stated, you are eating for a baby not a grown person So the extra scoop of ice cream is all going to your body.