Appetite and hunger during pregnancy

Thanks to all those hormones unleashed in our systems during pregnancy, appetites at this time may change dramatically. Smell and taste senses are heightened and you can experience extreme hunger pangs one day and aversion to any number of different foods and drinks the next. One of the signs of pregnancy is a sudden inability to tolerate a food (especially with a strong smell) that you had no problem with before. Watch our video and hear how pregnancy affected other expectant mum's senses.

This is all perfectly normal, and it is only really when your appetite impacts on your nutritional intake that you need to worry. If you are famished and gorge on unhealthy ‘quick-fix’ energy foods, such as unhealthy pizza, chips, doughnuts etc, then you need to have a rethink towards your diet.

Likewise, if your appetite is affected to the point where you cannot bring yourself to eat, you may be depriving the foetus growing inside you of some very important things. The nutrients the pregnant woman takes in through her diet are of huge importance to the healthy development of the growing baby. Some of these quality nutrients you must make sure you are having include:

Folic Acid, which is crucial to reduce the risk of birth defects associated with the brain and spinal cord. This nutrient is a B vitamin (B9) sometimes called Folate and is essential for women to take especially prior to conception and during the very early stages of pregnancy (first 28 days) as this is when the defects can occur. Different research projects over recent years have also confirmed a positive connection between folic acid and a reduction in risk of childhood leukaemia.

So, for all women of childbearing age, it is important to ensure a good dietary intake of folic acid. The dose recommended for pregnant women is 0.4mg (400 micrograms) and as it is water soluble (unable to be stored by your body) you may need an additional supplement to ensure you have the right level of folate in your system. Consult your GP or midwife. The best food sources are leafy green vegetables like spinach and kale, broccoli, oranges and citrus fruits, lentils, brown rice and chickpeas.

Protein, which is vital to sustain the rapid growth and development of the foetus. Sources of protein include: lean red meat, poultry, pulses, beans, soybeans, tofu, eggs and cheese. A word of caution about certain dairy products: pregnant women should avoid soft and ‘mouldy’ cheeses (like Brie, Camembert and Stilton) due to the potential risk of Listeria. In addition, make sure eggs are well-cooked as there is always a small risk of Salmonella.

Calcium, which is crucial for the development of your baby’s teeth and bones. Calcium also helps to keep your muscles strong and healthy. If your body does not get enough of this mineral, your baby will use your calcium stores and then draw it from your bones. If you suffer leg cramps, it has been suggested that the correct calcium intake may rectify this problem. Vitamin D is essential for effective calcium absorption and is found in sunlight as well as sardines, salmon, milk, cheese, yoghurt, and spinach.

Fluids like water (preferably filtered or bottled), herbal teas, fruit juices (preferably not from concentrate) are essential to ensure you are hydrated. It is probable that you will be thirstier than before and it is important not to let yourself dehydrate, as this can make you feel tired, dizzy, hungry, and prone to headaches. Fluids to avoid are caffeine containing teas, coffees and, of course, alcohol. Try some tea and coffee alternatives from your local health shop, if giving up feels like a big sacrifice.

Carbohydrates are important as a source of energy that will help your baby to grow. There are different types of carbohydrates available and as a rule, white breads, rice and pasta are not nutritious. Far better sources of carbohydrates come from: wholegrain cereals, wholegrain and rye breads, wholewheat pasta, and fruit and vegetables.

Iron is needed to ensure a good supply of red blood cells, which transport oxygen to your baby and your own muscles and organs, thus ensuring you are not too tired. Vegetarian women may be more prone to anaemia, (iron deficiency), especially in the later stages of pregnancy, as vegetable sources of iron are more difficult for the body to process. Vitamin C also increases iron absorption. Tea (which contains tannin) inhibits iron absorption and should be avoided if possible.