Although you might not feel like eating much when suffering from morning sickness, you will almost certainly find your appetite again once nausea subsides during your second trimester. Not only will you be eating well, but you will probably find that your appetite is larger than normal. Increased appetite is only natural though, as your developing baby sends signals to make sure that your diet meets their needs for growth and development. While you should not ignore hunger, you need to remember that you certainly are not eating for two. Therefore you need to still think carefully about your food choices and portion sizes. Following the guidance below will help you to cope with increased appetite when you are expecting.
Try having mini meals more often
Eating little and often is usually a better strategy to ward off hunger than eating three big meals each day. You will also find that as your baby grows you will struggle to manage bigger portions, so getting into the habit of eating small meals regularly makes good sense.
Meals and snacks should be nutritious and filling
Basing all meals around high fiber starchy foods, as well as including fruit and vegetables at mealtimes, is a good start. Not only is fiber filling, but low GI carbohydrates, such as porridge, basmati rice, whole wheat pasta and grainy breads, also maintain your blood sugar levels, which helps to keep hunger under control. Protein-rich foods are another filling option, so include meat, fish, dairy produce, pulses, nuts or a meat substitute at every meal. The food groups mentioned here are all rich in vitamins and minerals, which help to support your baby’s increasing needs. You should plan snacks around similar foods too.
Crackers with cheese, fruit and yogurt, or a small bowl of cereal are good choices.
Keep tempting snacks out of the house
If you know you won’t be able to resist a pack of cookies, chocolate bars or doughnuts, don’t buy them. Taking this approach is probably the best way to stop you snacking on unhealthy food items Instead, make sure you add plenty of healthy snacks to your grocery cart each week However, you should still let yourself have a little of what you fancy now and again, as this will help you to resist less nutritious foods on other occasions.
Dealing with hunger on the go
If hunger strikes when you are out, the easiest thing to do is to grab an item of convenience food to eat there and then. A better option, though, is to carry nutritious snacks with you. For example, a small pack of dried fruit and nuts is ideal.
Check you aren’t thirsty
Hunger and thirst are often confused. As women often feel thirstier during pregnancy, it’s quite possible you actually need to quench your thirst rather than eat. You should still choose your drinks wisely, as sugar-laden soft drinks are often lacking in beneficial nutrients. Sugary drinks will also send your blood sugars crashing later on, which can make hunger worse. Water, decaffeinated tea, decaffeinated coffee and sugar-free cordial are among the best drinks to choose. A glass of pure fruit juice each day can also contribute to your daily fruit intake.