This is a popular one. I bet a Kenyan Aunty came up with this. “Mama kula, unajua you are eating for two,” they would say. In all fairness, it’s all out of love. Our aunties, mothers, and even well-meaning neighbors want the best for both mama and baby. But here’s the thing, pregnancy doesn’t mean doubling up your plate like you’re eating for two.
Let’s demystify this myth and explain what you should be doing instead when it comes to eating during pregnancy.
The Myth
The belief is that since a woman is carrying another human being, she needs to eat double portions to sustain both herself and the baby. That’s where the phrase “eating for two” comes in. It sounds sweet and with good intentions, but it’s not exactly true.
The Truth
The fact is that what your body actually needs is quality, not quantity. You don’t need to double the ugali, pile on an extra plate of nyama, or finish a whole loaf of bread in one sitting.
During the first trimester, your body doesn’t even require additional calories. It’s only in the second and third trimesters that you may need a slight increase of about 300 extra calories a day to cater to your unborn baby’s rapid development. That’s roughly the equivalent of a cup of yoghurt with fruit, or a slice of bread with avocado.
Why the Phrase “Eating for Two” Is Misleading
The phrase “eating for two” can be harmful advise because it’s likely to lead to overeating for a pregnant woman. Overeating during pregnancy can lead to unnecessary weight gain, which increases the risk of gestational diabetes, high blood pressure, and complications during delivery.
On the flip side, focusing on balanced nutrition ensures your baby gets the vitamins, minerals, and proteins needed for healthy development. Think foods rich in iron, folic acid, calcium, and omega-3s, not just about filling up your plate.
Here Is What to Do Instead of Eating for Two
- Listen to your body: Eat when hungry, but don’t force-feed.
- Choose nutrient-dense foods: These include fruits, vegetables, whole grains, proteins, and dairy, all which have the nutrients you need during pregnancy.
- Snack wisely: Instead of chips as a snack, grab healthy options such as nuts, boiled eggs, or sweet potatoes.
- Stay hydrated: Sometimes thirst disguises itself as hunger and staying hydrated during pregnancy can reduce this feeling.
So no, mama, you’re not eating for two in the sense of double servings. You’re eating smart for one adult and one growing baby. The next time aunty piles food on your plate, smile and remind her: “I’m eating enough for two healthy hearts, not two heavy plates.”
And if you’re confused about what you should be eating or can’t seem to manage your pregnancy cravings, our nutritionist and other maternal health specialists at Malaica can help you plan a healthy pregnancy diet depending on your circumstances and affordability.
Book a consultation today to learn how we can empower your pregnancy journey from preconception right until postpartum care.