Why do pregnant women feel especially hungry? How should they eat?

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Many expectant mothers may experience these concerns. After the morning sickness phase of pregnancy, they often find their appetite significantly increases, leading to an irresistible urge to eat while worrying about uncontrolled weight gain causing the baby to grow too large. This is generally normal. After becoming pregnant, total food intake typically increases by 10% to 15% compared to pre-pregnancy levels.

01 Why Pregnant Women Feel Hungry Easily

1. Increased Energy Requirements

After conception, a pregnant woman’s energy needs increase. During early pregnancy when the fetus is small, the additional energy required is minimal. Combined with morning sickness affecting appetite, hunger may not be strongly felt. However, by mid-pregnancy, as morning sickness subsides and the fetus grows rapidly, energy demands surge dramatically. At this stage, expectant mothers often experience heightened hunger.

2. Changes in Progesterone Levels

After conception, elevated progesterone levels stimulate appetite. Women with mild morning sickness may experience increased hunger and appetite as early as the first trimester.

3. Altered Appetite Signals

Our hunger is regulated by signals (neuropeptides) secreted by the nervous system and digestive tract. Some signals stimulate appetite, while others suppress it. Normally, these signals maintain a dynamic balance aligned with our eating patterns. During pregnancy, this balance shifts, with appetite-stimulating signals becoming dominant. As a result, expectant mothers tend to feel hungrier than usual.

02 How to Ease Hunger

1. Eat smaller meals more frequently

If three meals a day are insufficient for expectant mothers, consider dividing them into six smaller meals. Add morning and afternoon snacks along with an evening light bite, timing them flexibly based on when hunger strikes. At the same time, control portion sizes at each meal. Aim for 1600-1800 calories per day during early pregnancy and 1800-2200 calories per day during mid-to-late pregnancy. Just make sure your total daily calorie intake doesn’t exceed these values.

2. Balanced Diet

Aim for a macronutrient ratio of approximately 50% carbohydrates, 20% protein, and 30% fat in your diet. Increase intake of vegetables and fiber-rich foods like whole grains and broccoli, as they provide greater satiety and delay hunger. Limit junk foods like fried items and sweets. If cravings arise, allow yourself one serving per week without overindulging.

3. Moderate Exercise

Moderate exercise helps burn excess calories while improving physical fitness. Studies show that 30 minutes of light physical activity—like a post-meal walk—can actually reduce hunger pangs while lowering risks of gestational diabetes and excessive weight gain. Pregnant women with diabetes should strictly follow their doctor’s guidance for diet and exercise.

Seek Medical Attention Promptly If You Experience:

While heightened hunger and appetite are common during pregnancy, seek medical advice if accompanied by these abnormal symptoms:

1. Palpitations, emotional agitation, heat intolerance with excessive sweating, or weight loss. Blood tests for thyroid function may be needed to rule out hyperthyroidism.

2. If you experience increased appetite, excessive thirst, frequent urination, yet weight loss, blood glucose and glycated hemoglobin tests are needed to rule out diabetes.

Pregnancy is truly a challenging journey for expectant mothers. They must balance providing sufficient energy for the baby’s healthy growth without excessive intake that could lead to fetal obesity, all while enduring various discomforts of pregnancy. Every mother is truly remarkable!