Managing Appetite Loss During Pregnancy

A balanced and healthy nutrition is crucial for sustained health across the lifespan — especially during the process of pregnancy. That said, it is extremely challenging to supply the body with necessary nutrients if one’s appetite (desire for food) refuses to cooperate. Appetite during pregnancy can easily vary as often as a woman’s prenatal emotions.

It is at this time that women may experience extreme highs and lows in their desire to eat quality food — or to eat at all. For some women, appetite increases drastically from the first trimester to the end. For others, it’s a struggle to eat three square meals a day. Every woman will experience differences and that is ok. There really isn’t a “normal” appetite, so do not try to box yourself in if you seem to feel differently than other mamas. Here’s what you need to know to stay healthy and properly fueled.

The First Trimester

For a majority of pregnant women, the first trimester is not a food-friendly time. Morning sickness related to extreme hormonal changes wreaks havoc with your usual eating habits and patterns. For those women with Hyperemesis Gravidarum (HG), eating is impossible during the first trimester without medical intervention. Here are some quick tips to forge ahead during the first 12 weeks.

  • Take prenatal vitamins daily (this applies throughout pregnancy)
  • Eating something small before getting out of bed (keep crackers or nuts on your nightstand) and eat at regular intervals. Once hunger sets in, nausea will become more prominent.
  • Stay hydrated
  • Eat what sounds good and eat small meals throughout the day
  • Avoid foods with strong odors — strong smells can trigger nausea
  • Try chilled foods. Chilled food tends to be less pungent than warm food.

The Second Trimester

At this time, many women report a surge in energy and in appetite. Cravings are also prevalent during this time. Here are some second trimester quick tips.

  • Continue taking your prenatal vitamins
  • Try obtaining good sources of calcium, protein, and Omega fats
  • If you are still dealing with nausea, continue practicing the first trimester quick tips and chat with your doctor.

The Third Trimester

It is not uncommon to see appetite decline in the remaining three months of pregnancy. This is largely due to a growing belly leaving little room for food. Organs must move around and adjust to the shrinking space available. Heartburn and indigestion are also star players for many during this time.

  • Continue taking your prenatal vitamins
  • Avoid foods high in acidic value, spicy, or fried foods if you suffer from heartburn
  • Try sleeping with your head elevated to prevent stomach acid from creeping up
  • Eat small meals regularly to avoid overfilling the stomach
  • Bulk up on high fiber foods to help with gastrointestinal health and regularity

Primary Keys to Managing a Loss of Appetite Throughout Pregnancy

Regardless of the trimester, loss of appetite is both common and expected. The first action to take is to avoid panicking or imagining there is something wrong with you. There’s no reason to suspect that you won’t have a perfectly healthy experience or deliver a healthy child. Any medical issues will be addressed during prenatal care. Your doctor will carefully and consistently monitor weight gain and fetal growth and share any concerns with you at that time. However, it is still important during visits with your doctor to be sure to mention changes in appetite. The more information you can share with your provider, the better. Nothing is TMI (too much information) during pregnancy!

First, try to identify what is causing the lack of appetite. Is it fatigue? Is it morning sickness/all-day sickness? Is it a lack of desire to prepare complicated or expensive meals? Or something else? Once you recognize the cause or contributing factors, you can more easily identify reasonable solutions to address the situation.

Plan if You Can

Try planning meals that are easy to prepare and healthy for you and your baby. Enlist the help from friends or family to help you stock up on groceries or pre-made meals. Many meals can be prepared ahead of time and frozen for later use — this is especially helpful for those days when cooking is insurmountable. Look into meal delivery services that are budget friendly and healthy. Blue Apron, Hello Fresh, and Green Chef are all examples of this type of service. If you reside in a metropolitan area or larger city, you may have these types of options available to you locally.

Keep it Simple

Meal prep during pregnancy (or anytime) doesn’t need to be complicated. Use the plate method to balance meals.

Eat What Sounds Good

I encourage this, but with some caution. Healthy nutrition is not something to sacrifice. However, there will be days when a pizza, chocolate cake, and other “goodies” sound appealing. It’s ok to give into these cravings as long as those types of foods do not dominate daily consumption. A diet high in saturated fats, trans fats, and simple sugars will cause other issues down the road. Balance the “treats” with the nutrient-dense. Pair dark chocolate with fresh strawberries or cheese with whole grain crackers or hummus and veggie sticks.

Stock Up on Healthy Snacks

Keeping healthy snacks available is paramount to avoiding the “vending machine” syndrome — eating the least nutritious items you can find. Fresh fruits, dried fruits, nuts, and quality sources of protein are usually appetite friendly. Keep these types of foods on hand for a grab and go snack.

Don’t Battle with Food

Pregnancy is a time in a woman’s life fraught with overwhelming changes. There’s no need to make meal time a battle. Avoid self-criticism if you eat a cookie or have an extra scoop of ice cream here and there. Make your best effort to take your daily prenatal vitamin, stay hydrated, eat protein and fiber (air popped popcorn is a great option) along with fruits and veggies. Once you find a food that works for you, keep it available for the quick “go to” option.

Managing appetite loss does not have a one-size-fits-all solution. Try out a variety of tips and tricks and do so one or two at a time so you can find out what works best and keeps you and your growing baby satisfied and nutritionally balanced.

This article originally published on the Momful.com’s Blog Site.

Dr. Erin Nitschke — BeLiveStayWell

Written by

Passionate college educator, writer, and health and fitness professional. I am an NSCA & NFPT CPT, ACE Fitness Nutrition Specialist, ACE Health Coach, and Pn1.

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