Not eating for a day while pregnant

We know that it’s important to gain a healthy amount of weight during pregnancy to help grow your little seed into a fully-blossomed baby, and if Hollywood movies were an accurate representation of real life, gaining weight would be as easy as blinking. This isn’t always the case, however, as many women face a serious decrease in appetite that can make gaining enough weight a difficult task. If what you’re currently doing just isn’t helping your appetite, check out the items on this list.

Keep it fresh

Often, a decrease in appetite is connected to a heightened sense of smell and aversions to certain foods. Keeping your house -- and especially your kitchen -- fresh and airy can help prevent the appearance of certain smells that could trigger a lessening of your appetite. Simply opening a window or two could help bring in some fresh air in, but even lighting a candle in your kitchen could help bring some fresher, more desirable smells into your home. Lemon candles tend to be perfect, as the citrus smell may help settle your stomach.

Eat small meals

Whether your decreased appetite is a result of morning sickness or something else, breaking your three large meals down into more smaller, more frequent ones can help your stomach feel settled, but not overly full and uncomfortable. Eating small meals makes it easier to get the nutrients you need, and keep yourself energized in a way that’s easier on your stomach.

Exercise

Have you ever run a marathon? Half-marathon? How about just a really tiring workout at the gym? We’ll stick with that one. Do you remember coming home from the gym and saying to yourself, “I could eat a horse, and a cow, and a cake?” That’s because exercise is one of the best natural ways to increase your appetite - your body needs to replace the calories it burned while working out, and you might get hungry as a result. So if you’re having trouble stomaching food, a bit of exercise might be just what the doctor ordered.

Little snacks

Though it might seem counter-intuitive, healthy light snacking can really help make your stomach feel better throughout the day, and give your appetite a boost. Light, high-protein foods like almonds are highly effective at helping to reduce morning sickness and nausea and the appetite decrease that may follow, so many veteran moms recommend snacking on them throughout the day in order to get the protein you need, and keep your stomach open for business.

Water, water, water, and some more water

Isn’t water the best? From fighting headaches to washing away cramps to transporting nutrients to your growing baby, water makes almost every pregnancy problem better. A decrease in appetite can become a vicious cycle, as not eating can make your stomach upset, which leads to a further decrease in appetite, and on and on, so drinking water throughout the day is a good way to make sure that your stomach isn’t completely empty. Having a BPA-free, non-toxic reusable water bottle is an excellent way to help make sure that you have easy access to water throughout the day.

Ginger tea, ginger candy, ginger anything

You didn’t think we would leave ginger off the list, did you? Ginger is known the world over for its stomach-settling, anti-nauseous properties, and is among the most highly recommended solutions for decreased appetite by pregnant women everywhere. Ginger is available in just about any form you can think of, from ginger ale, to ginger candies, to ginger lollipops, and more. Keeping your favorite ginger product nearby can be extremely helpful, as ginger can help settle your stomach instantly.

Try some new foods

Although most of the items on this list focus on addressing a decreased appetite due to nausea and morning sickness, sometimes, it’s variety that’s the problem. It’s easy to get in a predictable food routine, especially when you’re pregnant and routine becomes the name of the game, and notice a drop in appetite. This issue can be solved as simply as adding some variety to your diet, with new foods and recipes. Pregnancy-specific recipe books can be very helpful in bringing some diversity to your diet, so you’ll be able to make every meal into a treat.

If these changes are not enough to help you feel better, talk to your health care provider about medications or other treatments such as acupressure or acupuncture.

What about my prenatal multivitamin? 

If you feel that your prenatal multivitamin makes your symptoms worse, do not stop taking it. Try taking your multivitamin with food or just before bed. Ask your dietitian or health care provider to suggest pills that are smaller or have less iron (since iron supplements may make you feel worse). 
 
If this does not help, take a folic acid supplement (0.4 to 1.0 mg) by itself until you feel better.

Heartburn and pregnancy

The pressure of your growing baby and hormone changes can cause heartburn. Get tips to help you cope with heartburn here.
 
Do not use antacids without talking to your health care provider first.  Not all antacids are safe while you are pregnant.

Constipation and pregnancy

Food passes through your body more slowly while you are pregnant so you can absorb the extra nutrients that you and your baby need.  This may cause you to become constipated.
 
To help you manage:

• Drink plenty of fluids.  Drink at least 2.3 litres (9 and a half cups) of fluids like water, milk, juice, soup and caffeine-free coffee and tea.  Warm or hot fluids may be especially helpful.
• Eat more high fibre foods. You need at least 28 grams of fibre per day while you are pregnant. Add high fibre foods slowly to your diet to avoid gas, bloating, cramps and diarrhea. Try these high fibre meal and snack ideas.
• Have prunes, pears and apples.  These fruits have a laxative effect and may help to make your stool softer and easier to pass.
• Be active.  Daily physical activity can help keep you regular. It also is important for a healthy pregnancy.  Walking is an easy and safe way to be active every day.

Do not use laxatives without talking to your health care provider.  Laxatives may start labour contractions.

Poor appetite and pregnancy

There may be times when you do not feel like eating while you are pregnant, especially if you are not feeling well or are constipated. In addition, as your baby continues to grow, your stomach can’t hold as much food causing you to feel full quickly. 
 
To help you meet your energy needs:

• Eat small, frequent meals and snacks. Smaller amounts of food can help prevent you from feeling too full.
• Enjoy drinks that are high in energy and protein. Make smoothies with milk or fortified soy beverage, yogurt, skim milk powder (for extra protein), banana, peanut butter, puréed silken tofu, frozen berries and nut butters.
• Enjoy high energy foods. Try unsalted nuts and seeds, dried fruits, avocado, salmon, cheese and nut butters.

Swelling and pregnancy

You may notice some swelling in your feet, ankles or your hands.  Water retention is normal while you are pregnant. 
 
To help reduce swelling:

• Drink plenty of fluids.  It is important to drink plenty of water while you are pregnant, even if you are feeling bloated. Water carries nutrients to your body and to your growing baby, takes away waste products from your baby and from you, keeps you cool, helps prevent constipation and helps control swelling. White milk and unsweetened fortified plant-based beverages are also healthy drink options.
• Limit high salt snack foods, fast foods and convenience foods.  You do not need to restrict your salt intake while you are pregnant, but too much salt can contribute to water retention Check out this article for tips on lowering your salt intake.
• Put your feet up when you are sitting. Sleep with extra pillows under your feet. Avoid crossing your legs or feet.
• Be active.  Daily physical activity can help reduce swelling. It is also important for a healthy pregnancy.  Walking is an easy and safe way to be active every day.
• Talk to your health care provider if you notice a rapid increase in your weight or swelling in your upper arms or face.

How can a dietitian help?

Bottom line 

Every woman has a different experience during pregnancy and it is normal to sometimes feel unwell. Talk to your dietitian  if you feel that you are not eating well because of how you are feeling. 

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