Feel as if you're never full? An increased appetite during pregnancy is common, especially in the second trimester when morning sickness fades, cravings pick up and you need more calories to feed your ever-growing baby.
Here's what's behind your appetite and how you can ensure you're getting all the nutrients you and baby need.
When does appetite generally increase during pregnancy?
An increased appetite is a common pregnancy symptom. Some women notice that their appetite increases as soon as the first trimester of pregnancy.
However, most women feel a shift in their appetite during the second trimester, around the time morning sickness ends.
You might feel more hungry at any time of the day, but perhaps especially overnight and early in the morning, as your blood sugar levels gradually drop overnight with a longer period between meals.
Why do I feel hungry all the time while I'm pregnant?
Quite simply, your increased appetite during pregnancy is due to your growing baby demanding more nourishment — and she's sending the message to you loud and clear.
Starting in the second trimester, you’ll need to steadily gain weight to meet your baby’s needs. For women who started pregnancy at a normal weight, that means gaining a total of about 12 to 14 pounds total (or about 1 pound per week) in the second trimester and 8 to 10 pounds in the third trimester.[1] (Keep in mind, though, that pregnancy weight gain can vary, and some women may gain at a slower or faster rate; as long as your practitioner says fetal development is on track, that's perfectly fine.)
To support your weight gain and growing baby, your body needs about an additional 300 to 350 calories per day in the second trimester and 500 calories in the third trimester than what you were eating before you conceived. Although calorie needs don't increase in the first trimester, your developing baby does have increased nutrient needs for nutrients like folate and choline, so it is still important to focus on nourishment during this time.[2]
Read This Next
Your appetite may also be increasing because of pregnancy cravings, which are usually normal as symptoms go. However, occasionally they can indicate a nutritional deficiency, so check in with your practitioner to be sure.
What can I do about increased appetite when I'm pregnant?
When it comes to satisfying your increased appetite during pregnancy, listen to your body, and when possible try to emphasize nutritious choices to support your baby's development.[3]
1. Stay hydrated
Because your body is so busy making a baby, you'll need more liquids than ever. Aim for at least eight to 10 8-ounce cups of water a day from all sources, and possibly more if it's hot outside or you're sweating a lot.
Just skip the sodas, which can add excess calories and sugar (spiking your sugar and upping your appetite) without any nutritional benefit.
2. Don't worry about counting calories
However, this doesn't mean you need to be calculating calories on the label. Just listen to your appetite, focus on nutrient-dense options when you can and check in with your health care provider to ensure that baby's growth is on track.
3. Eat a healthy pregnancy diet
Make sure your pregnancy diet is nutritious rather than merely filling. For staying power, pair a high-fiber carb (such as whole grains or fruit) with protein and healthy fat (like nut butter or dairy).
Choose fresh, whole foods over processed, refined ones. And munch on meals that take more effort to eat, since all that chewing can prompt you to slow down, which helps you to feel fuller in fewer bites. A big salad containing spinach, salmon and walnuts, for example, offers lots of nutrients and fiber to fill you up and requires more chewing than a plate of plain spaghetti.
4. Stay stocked
If you're going to hit the refrigerator, freezer and pantry on the regular, make sure you've got lots of healthy options on hand. When you stock up on nutrient-filled options that are also convenient, it makes it easier to reach for something nourishing when you need something quick. Look for trail mix, roasted chickpeas and string cheese for quick picks that are loaded with nutrients.
5. Don't create forbidden fruit
A better option? Notice your cravings, allow yourself to enjoy that food mindfully and then move on to the next meal.
6. Eat small, frequent meals
If you eat too much at any one sitting, you may end up feeling overstuffed — which can lead to even more bloating, gas, heartburn and general gastrointestinal upset than you're already experiencing, especially in the third trimester.
If this is happening to you, you can try eating five or six mini-meals every three hours instead of three bigger meals a day.
7. Carry snacks
To keep from falling back on non-nutritious fast foods when hunger strikes, carry a bag of trail mix with you so you'll have something healthy to munch on in a pinch.
8. Watch your pregnancy weight gain
If you didn't gain much weight in the first trimester (or even lost some due to nausea), pregnant hunger pangs may be your body's way of catching up.
If you're worried about gaining weight too quickly, talk to you doctor to make sure everything is on track and to rule out any medical issues.
When can I expect my pregnancy appetite to decrease?
You may find that your appetite decreases in the third trimester of pregnancy. The reason: Your baby is leaving less and less room for your stomach.
Or you might still feel ravenous, but it only takes a few bites before you're stuffed (and then an hour or two before you're hungry again).
Since most women need to be eating around an extra 500 calories per day to support that growing baby, it's an especially good idea to break up your day with about six nutrient-dense mini-meals.
Yes 
No 
Trending On What to Expect
