The number one cause of increased appetite during pregnancy is the growing baby, who needs certain vitamins, nutrients and calories to grow and develop properly. During the latter part of the pregnancy, increased hunger may be associated with milk production. Eating several small meals a day, choosing filling meals with high fiber intake, and making healthy snack selections instead of fatty and processed foods can all help to combat hunger and provide healthy foods for Baby.
Have something to eat every three hours or so, which should keep you from getting so hungry you overdo it at any one meal. Try six smaller meals throughout the day instead of three large ones which may also help tackle any heartburn you're experiencing. Focus on protein, fiber, and healthy unsaturated fat. Include foods that have a mix of all three nutrients in every meal.
They'll keep your blood sugar on an even keel and hunger at bay. Cut back or eliminate nutritionally empty foods. Drinks with added sugar as well as fast foods and highly processed packaged foods such as cookies, white bread, chips, and soda add calories without benefitting you or your baby. Drink enough water. Aim for about eight to twelve 8-ounce cups of water per day.
Water aids with digestion and helps nutrients disperse throughout the body, among other benefits Rule out other causes of hunger. Sometimes you might confuse thirst, stress, or boredom for hunger. Prioritize sleep as much as possible. Ideally aim for 7 to 9 hours per night. Being very tired can impact your hunger hormones and make you feel ravenous. Eat slowly and avoid distractions while you eat. Eating quickly while watching TV or scrolling on your phone can make you less likely to notice signals from your brain that you're feeling full.
Satisfying your pregnancy hunger To ensure that you're getting important nutrients while satisfying your hunger, choose nutrient-dense foods with multiple benefits. Focus on: vegetables and fruits , which will ideally make up half your plate at mealtime whole grains , such as whole grain bread and pasta, oats, quinoa, barley, brown rice, and bulgur low-fat dairy , including yogurt, milk, and cheese protein foods , especially beans, legumes, fish, eggs, and lean poultry and meat Use these tips to pack more nutrition into your meals and snacks: Use ripe avocado as a spread on sandwiches instead of mayonnaise and on bagels instead of cream cheese.
Dice fruit, like mangos, and have it with yogurt or on top of a green salad. Cook quinoa and use it as a side dish or hot cereal. You can even add it to muffins and quiches. Double the veggies called for in any stir-fry recipe to give it extra flavor and bulk with minimal calories. Some women notice that their appetite increases as soon as the first trimester of pregnancy.
However most women feel a shift in their appetite during the second trimester, around the time morning sickness ends. You might feel more hungry at any time of the day, but perhaps especially overnight and early in the morning, as your blood sugar levels gradually drop overnight with a longer period between meals. Quite simply, your increased appetite during pregnancy is due to your growing baby demanding more nourishment — and she's sending the message to you loud and clear.
For women who started pregnancy at a normal weight, that means gaining a total of about 12 to 14 pounds total or about 1 pound per week in the second trimester and 8 to 10 pounds in the third trimester. To support your weight gain and growing baby, your body needs about an additional to calories per day in the second trimester and calories in the third trimester than what you were eating before you conceived.
Your appetite may also be increasing because of pregnancy cravings , which are usually normal as symptoms go. However, occasionally they can indicate a nutritional deficiency, so check in with your practitioner to be sure. When it comes to satisfying your increased appetite during pregnancy, listen to your body, but stay sensible about your portions.
Remember that while you are eating for two, one of you is a whole lot smaller, so the "one for me, one for baby" principle doesn't add up. It's easy to confuse dehydration with hunger — and because your body is so busy making a baby, you'll need more liquids than ever.
Aim for at least eight to 10 8-ounce cups of water a day from all sources, and possibly more if it's hot outside or you're sweating a lot. Just skip the sodas, which can add excess calories and sugar spiking your sugar and upping your appetite without any nutritional benefit. Most moms don't need any more calories at all during the first trimester.
In the second trimester, women who were a normal weight before getting pregnant only need about to more calories daily than they were eating in their pre-pregnancy diets you may need more or less. For many women, calorie needs increase by about in the third trimester. If you're carrying multiples, you could need to eat up to calories more a day for each baby. Make sure your pregnancy diet is nutritious rather than merely filling. For staying power, pair a high-fiber carb like whole grains or fruit with protein and healthy fat like nut butter or dairy.
In this article Why do I keep waking up hungry? How can I stop hunger pangs from waking me up? From undercooked meat to too much caffeine, find out what food and drink you should limit or avoid altogether during your pregnancy, to keep your baby safe.
More pregnancy videos. References Cafasso J. Change and adaptation in pregnancy. In: Marshall J, Raynor M. Myles textbook for midwives. Elsevier, NHS. Indigestion and heartburn in pregnancy. Have a healthy diet in pregnancy. NHS Inform Scotland. Weight management before, during and after pregnancy. National Institute for Health and Care Excellence.
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