Am I Eating Enough During Pregnancy?

Nutritional needs during pregnancy can vary from person to person and change throughout the different stages of gestation. It’s not just about how much you eat.

The types of foods you consume are also a crucial consideration.

A balanced diet rich in essential nutrients is just as important as the quantity of food. 

If you are not feeding yourself enough during pregnancy, you may experience frequent headaches, hunger, and lightheadedness. 

This article explores you and your baby's key nutrient and caloric needs during pregnancy.

It also reviews signs and symptoms you may experience if you are not eating enough while pregnant. 

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Eating Right During Pregnancy

Pregnant people are recommended to make many changes before and during pregnancy, including giving up alcohol, quitting smoking, and reducing caffeine intake. 

To ensure their body is as healthy as possible for the baby, it is also recommended that they eat a healthy diet and exercise regularly. Nutrition is a critical part of a healthy pregnancy. 

Key Food Groups

A healthy diet for a pregnant woman is very similar to the recommended diet for the general population.

Pregnant mothers should take care to include the following food groups in their diet:

• Whole grains: Like oatmeal, whole wheat bread, brown rice, and quinoa.
• Fruits: Like apples, oranges, berries, bananas, and mangos.
• Vegetables: Like green beans, leafy greens, carrots, squash, celery, and cauliflower.
• Dairy or dairy substitutes: Like cow’s milk, yogurt, and cheeses, or versions of these products made from oat, soy, or nut milks.
• Quality protein: Such as meats, beans, tofu, fish, and eggs.
• Healthy fats: Like avocado, olive oil, nuts and seeds.
• Water: Drink 8-12 cups of water per day.

Foods and beverages to avoid or limit during pregnancy include:

• Beverages with high amounts of caffeine, such as energy drinks or large amounts of coffee.
• Alcohol.
• Fish/seafood with high mercury levels, including shark, tilefish, swordfish, and king mackerel.
• Sugar-sweetened beverages. 
• Undercooked meats.
• Undercooked eggs.
• Deli meats.
• Unpasteurized milk and soft unpasteurized cheeses, including feta, gorgonzola, brie, and queso fresco.
• Raw sprouts.
• Raw fish and shellfish.
• Unpasteurized juices.

Calorie Needs During Pregnancy

Calorie needs change during pregnancy. According to the Centers for Disease Control (CDC), women don’t need additional calories during the first trimester, but energy needs increase in the second and third trimesters. 

• First trimester: No additional calories needed.
• Second trimester: Around 340 additional calories per day needed.
• Third trimester: Around 450 additional calories per day needed.

Note that these are estimates and averages. Every pregnancy has unique needs.

There’s no need to keep specific track of calorie intake, and you should check with your healthcare provider or registered dietitian if you have questions or concerns about how much to eat.

If you’re struggling to eat enough due to discomfort or nausea, try eating smaller, more frequent meals and snacks rather than three large meals per day.

Some women may also find it easier to drink smoothies or nutrition shakes for extra calories and nutrients.

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Pregnancy Weight Gain Recommendations 

In general, women are expected to gain about 25-35 pounds (~11.4-16 kilograms) during pregnancy.

However, weight gain needs vary for each pregnancy and person, so you should discuss this with your healthcare team. 

If you’re not comfortable discussing or seeing weight numbers, you should mention this to your healthcare team so they can help you monitor how your pregnancy is progressing in different terms. 

Your body changes while pregnant to help grow the baby and support lactation after birth. Pregnancy weight gain comes from:

• Increased blood volume helps deliver nutrients and oxygen to the baby.
• The placenta and amniotic fluid. 
• Increasing the size of the uterus to support the baby.
• The growing fetus.
• Deposits of energy and fat to support lactation.
• Increased breast tissue to support breastfeeding after birth.

Important Nutrients During Pregnancy

Pregnant women should make sure to eat a balanced diet during pregnancy.

Macronutrients – carbohydrates, protein, and fat – needs don’t change much during pregnancy, though it’s important to eat adequate amounts of protein. 

Protein needs are a minimum of 0.88 grams per kilogram of body weight per day.

For a 150-pound woman (~68 kg), this would be about 60 grams of protein per day. Keep in mind, your protein needs will vary depending on your medical history and activity level.

For a more personalized recommendation, consider meeting with a registered dietitian. 

It’s a good idea to take a prenatal multivitamin while pregnant to prevent deficiencies in key nutrients. A multivitamin also ensures the baby has all the micronutrients needed to thrive.

This is especially important in women who have anemia, strict vegetarian or vegan diets, substance abuse issues, or poor eating habits.

Vitamin and mineral supplements are not regulated by the FDA in the US, so it’s important to ask your doctor or dietitian for guidance when choosing a prenatal.

Critical micronutrients during pregnancy, either from food sources or from a prenatal multivitamin, include:

• Iron: Iron deficiency increases the risk of preterm labor, low birth weight, and infant mortality.
• Folic acid: Folic acid helps prevent brain and spinal cord defects.
• Choline: Choline is important for the baby’s brain and spinal cord development.
• Calcium: Calcium is essential for strong bones and teeth for the mother and baby.
• Iodine: Iodine is required for normal brain development and growth.

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What Happens If You Don’t Eat Enough While Pregnant?

If you don’t eat enough while pregnant, your health and the health of the baby are at risk.

Healthy behaviors while pregnant increase the chances of having a healthy baby. 

Anemia is a possible risk of not eating enough or not eating enough of the right foods while pregnant.

The baby’s growth may be inadequate if your diet severely lacks calories and nutrients.

Undernutrition is also associated with poor health outcomes for the baby later in life.

Poor fetal growth

Inadequate nutrition during pregnancy may lead to poor fetal growth, which is when the unborn baby does not grow at the expected rate inside the womb.

Poor fetal growth can result in a range of complications, such as low birth weight, developmental delays, and other health problems during and after the pregnancy. 

Anemia

Anemia is a common issue during pregnancy. It can happen if you need more iron in your diet or supplements.

The condition is characterized by insufficient red blood cells to carry oxygen throughout your body, including the placenta. 

Pregnant women with anemia may experience fatigue, weakness, and other complications. 

To avoid anemia, it’s important to consume iron-rich foods and possibly take supplements to maintain healthy iron levels. 

Increased risk of miscarriage 

Currently, there is much we don’t know about what causes miscarriage.

Sometimes, the cause is due to abnormalities in the fetus, such as chromosome disorders. 

There may also be times when the cause of the miscarriage is related to a lack of vital nutrients.

A lack of folate, vitamin C, zinc, and iron may play a role in some miscarriages. 

Higher risk of preterm birth

A preterm birth is giving birth to a baby before 37 weeks of gestation.

There are many causes of preterm birth, and it can be quite complex. 

While more updated research is needed on this topic, several older studies and studies from other countries suggest that a lack of adequate nutrition may play a role in some preterm births. 

What Causes Appetite to Change During Pregnancy?

During pregnancy, hormone fluctuations play a large role in altering a woman’s appetite.

Increases in certain hormones, such as ghrelin and leptin, appear to play a role in increasing appetite. 

Signals from the fetus may also cause a woman to feel more hungry as the baby grows and increases in nutritional needs.

Changes in hormones, such as the rise of hCG, can also cause other appetite changes, such as nausea during the first stage of pregnancy. 

What Are The Symptoms Of Not Eating Enough While Pregnant?

Some of the symptoms of not eating enough during pregnancy are the same as in the general population. 

Symptoms of inadequate food intake can include: 

• Frequent hunger.
• Lightheadedness.
• Headaches.
• Nausea.
• Low energy levels.
• Tiring easily.
• Getting sick easily. 
• Poor wound healing.
• Hair thinning or hair loss.

For pregnant women, the same symptoms are possible, but the rate of weight gain is an additional marker to watch. 

If you’re below your weight gain targets, you might not be eating enough overall calories or food.

However, weight gain recommendations and energy needs vary based on each individual, so it’s important to discuss this further with your doctor

Can a Dietitian Help with Appetite Loss? 

While some women may feel like they can’t keep up with their appetite while pregnant, others may have a significant decrease in appetite.

Appetite loss during pregnancy can be challenging, but consulting with a registered dietitian nutritionist can provide valuable guidance and solutions.

Dietitians specialize in understanding how food and diet affect your overall health and well-being.

This includes nutritional needs during pregnancy. 

Talking with a registered dietitian nutritionist, you can get personalized advice for your specific health needs and concerns during pregnancy.

They can also take into consideration your personal preferences. 

Nutrition guidance

A dietitian can provide nutritional guidance and help you identify nutrient-rich foods that are easier to consume and digest. This is especially helpful if you are struggling with appetite loss.

They may also suggest that you consume smaller and more frequent meals to help meet your daily nutrient needs. They will guide you on how to incorporate a variety of foods to ensure you are feeding your body a balanced diet. 

Meal planning

Meal planning is a practical way dietitians can help you while you are experiencing appetite loss while pregnant. 

They can help design nutritionally dense meals while considering cravings and aversions you may have.

Read our pregnancy, postpartum, and breastfeeding meal plans for nutritious meal ideas.

Supplements

If your diet alone is not meeting your nutritional needs for pregnancy, your dietitian can recommend appropriate supplements. 

They can advise you on safe and effective prenatal vitamins and supplements to help fill in dietary deficiencies. 

It is important to note that supplements should be taken under the guidance of a healthcare professional, as some supplements can be harmful during pregnancy. 

Managing disordered eating 

Pregnant women with an eating disorder can benefit from talking with a registered dietitian. An RDN can support and give strategies for healthy eating behaviors that promote a healthy pregnancy. 

An RDN can also help you develop a positive relationship with food by recognizing unhealthy eating behaviors and patterns and developing strategies to alter those habits.

Takeaway

Understanding your nutritional needs during pregnancy is important for your health as well as the health of your baby. Appetite changes are a common and normal part of pregnancy. 

Understanding which foods offer a high nutritional value and making sure you are eating a balanced diet will ensure optimal nutrition. 

Remember that every pregnancy is unique, and what works for one person may not work for another. The key is to listen to your body and take the advice of your doctor and dietitian. 

How a Dietitian Can Help

Prenatal registered dietitians can work with you to create an individualized prenatal nutrition plan to help support a healthy pregnancy.

They can consider your likes and any food aversions you may be struggling with to ensure you’re eating enough.

Find a dietitian near you to get started today for as little as $0—94% of our patients pay nothing out of pocket.

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