Pregnancy hunger is a very common experience for pregnant mothers. It can be rather overwhelming and seem to go on forever.
If you’re expecting and feeling exceptionally hungry practically all of the time, don’t panic; it’s completely normal.
According to Healthline, your body requires more calories during pregnancy to sustain the increased blood volume, uterine expansion, and baby development, which might cause an increase in appetite. The fluctuations in hormones going on can also influence hunger levels.
The onset of pregnancy hunger varies from one pregnant woman to another, but it typically starts in the first trimester and can last until the third trimester. During the first trimester, it’s mostly because some women may experience increased hunger due to nausea and vomiting from morning sickness, leaving their stomachs empty.
When hunger hits, many expecting mothers will experience cravings for certain foods, especially those that are high in fat and sugar.
Though an increase in appetite is normal during pregnancy, it is crucial to be mindful of what you eat and ensure that you are getting the nutrients you and your growing foetus need.
So, here are ten tips to help you handle pregnancy hunger while controlling calorie intake and staying within the recommended weight gain range.
Eat Frequent Small Meals
Eating frequently throughout the day can help to ensure that you are getting the necessary nutrients and also to help keep hunger pangs at bay.
It will also help to keep your blood sugar levels stable, which, if not controlled, can lead to gestational diabetes.
A good rule of thumb is to eat something every 3–4 hours and to focus on nutrient-dense, easily digestible foods.
Drink Enough Water
When you’re pregnant, your body needs to stay hydrated to support the growth of your baby.
Drinking enough water can make you feel full and keep cravings to a minimum. It can also aid with constipation, which is frequent in pregnant women.
Drink at least eight 8-ounce glasses of water each day, and you may get some of your fluids from other sources, such as herbal teas, lemon water, and soups.
Staying hydrated is also beneficial to your baby’s health and the development of their organs.
Avoid Skipping Meals
Skipping meals might cause you to become extremely hungry, which can lead to overeating and potentially gaining too much weight.
You may also suffer from nutrient deficiencies, leaving you feeling exhausted and low in energy.
This can make daily activities more difficult and raise the chance of developing gestational diabetes, premature labour, and other pregnancy-related complications.
Limit Sugary Snacks
During pregnancy, many women experience cravings for sugary and fatty snacks, which can lead to weight gain and other health issues.
Limiting sugary and fatty treats, such as ice cream, is one way to ensure that you and your baby receive the essential nutrients needed during pregnancy.
If you find yourself craving sugary or fatty snacks in between meals, try to opt for healthier alternatives.
Instead of a candy bar, choose a piece of fruit or a handful of nuts. Instead of potato chips, opt for a bowl of air-popped popcorn or a handful of roasted chickpeas.
Small modifications like these can make a big difference in your overall health.
Avoid Fast Food
While it may be tempting to give in to fast food cravings, it is important to avoid fast food and choose healthier alternatives when dealing with pregnancy hunger.
Fast food is often high in fat, sodium, and sugar. These high–calorie meals can lead to weight gain and increase your risk of diabetes and high blood pressure.
Eating too much fast food can also lead to nutritional deficiencies, which can further increase the risk of complications during pregnancy.
Stock Up on Healthy Snacks
Having healthy snacks on hand is important for pregnant women to stay energised and keep hunger at bay.
Consider stocking up on dried fruits, nuts, seeds, yoghurt, and peanut butter for nutritious snacks. All of these foods provide essential minerals and vitamins for a healthy pregnancy.
Fruits and vegetables are especially beneficial to pregnant women since they are high in vitamins, minerals, and fibre, which can help reduce nausea as well as provide energy.
Eat a Variety of Healthy Foods
Eating a variety of healthy foods is one of the best ways to handle pregnancy hunger.
To ensure you and your baby get the essential nutrients needed for a healthy pregnancy, eating a balanced meal with complex carbohydrates, healthy fats, and plenty of protein can help keep you full and energised.
Plus, eating healthy foods can help to keep your energy levels up, your appetite regulated, and provide essential nutrients for your baby’s development.
Get Enough Vitamins
Getting enough vitamins to handle hunger is essential for a healthy pregnancy.
Besides eating a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins, it is important to take a prenatal vitamin that contains the recommended amounts of folic acid, calcium, iron, and other important vitamins and minerals.
Additionally, talk to your doctor about any additional supplements that may be beneficial for your specific condition.
Get Enough Rest
Pregnancy can be exhausting, and it is crucial to obtain enough rest to provide your body with the energy it requires to deal with the increased hunger and cravings.
Aim for 7-9 hours of sleep each night and take naps as needed.
If you’re having trouble sleeping, consider the following suggestions:
- Establish a regular bedtime routine that signals to your body that it’s time to wind down.
- Relax your body and clear your mind before going to sleep.
- Avoid caffeine and other stimulants in the afternoon.
- Dim the lights in your bedroom.
- Avoid using electronic devices before bed.
Recognise True Hunger
It might be hard to tell the difference between actual hunger and cravings.
However, recognising true hunger allows you to make healthy food choices and ensure your body gets the nourishment it needs.
Some signs of true hunger include a feeling of emptiness in your stomach, feeling weak or lightheaded, or having difficulty concentrating.
If you are experiencing any of these sensations, your body is most certainly in need of food.
Whenever you are unsure whether you are actually hungry, ask yourself: When was the last time I ate? What did I eat most recently? Is it possible that I’m thirsty? Have I had enough to drink today? Do I feel stressed or tired?
It can also be helpful to keep a food log to track what you eat and how you feel after eating.
List of Healthy Food Choices to Satisfy Pregnancy Hunger
When you’re pregnant, eating a balanced diet is essential for both your health and the development of your unborn child.
Making healthy food choices can help satisfy pregnancy hunger, provide nutrients, and prevent excess weight gain.
Some healthy food options include:
- Whole Grains: Eating whole grains such as brown rice, oats, quinoa, and barley can help keep you feeling fuller for longer. Whole grains are a good source of fibre and other nutrients, including B vitamins and magnesium.
- Lean Proteins: Protein can help keep you feeling fuller for longer and provide essential nutrients for your growing baby. Lean proteins such as skinless chicken, fish, eggs, beans, nuts, and seeds are good sources of protein.
- Fruits and Vegetables: Fruits and vegetables are packed with vitamins, minerals, and fibre. Eating a wide variety of fruits and vegetables can help ensure you get the nutrients you and your baby need.
- Dairy Products: Dairy products such as milk, yoghurt, and cheese are good sources of calcium and protein. They can also help keep you feeling fuller for longer.
- Healthy Fats: Eating healthy fats such as avocado, nuts, and seeds can help to keep you feeling fuller for longer and provide essential nutrients for your baby.
Control Pregnancy Hunger the Right Way
Navigating pregnancy hunger and making mindful food choices can be difficult, but they are essential for the health of both you and your baby.
It is natural to feel hungry and respond to your body’s needs, however, it is important to be aware of which foods you are consuming.
To ensure you satisfy your hunger and cravings in a balanced way, consider the ten tips shared above.
Eat safely and healthily, pregnant mummies!
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