Eating habits in pregnancy

[Carrottopppp]

I'm 15+3 and I'll be the first to admit my diet is very poor but I don't know how to change it. I don't eat breakfast and I definitely don't have my 5 a day or regular 3 square meals. I'm lucky if I fit 1 meal a day in. Yesterday all I ate was a wrap from the Coop before work, southern fried chicken with coleslaw and bbq sauce on it and a bag of crisps on my break at work 3 hours later that is it. That is usually how it goes most days, just something quick like a sandwich or wrap then basically nothing else for the rest of the day. I know it's most likely not healthy in pregnancy but I've always been this way and I don't know how to change it. I was weighed at my booking in appointment then again after my 12 week scan and in 3 weeks I had lost just over 2kg when ideally during pregnancy I should be gaining weight.

Anybody else like this and managed to start eating more, how did you do it.

Oh and I always make sure I take my pregnancy vitamins, but i know my daily calorie intake sits around the 500-600 mark. I'm disgusted at myself 😔

Try easy snacks that don’t require prep. Eg yogurt, apple, baby bel.

Work more food in gradually.

High fat/ calorie snacks might work for you if you can't face cooking meals. Peanut butter on toast, high fat yoghurt, smoothies, hummous, whole milk, Are you home in the evenings? Your baby really will need more.

@Carrottopppp don't be too hard on yourself, just try starting some small steps to increase what you're eating. I would start by trying to eat breakfast, this might get your appetite started a bit earlier and then encourage you to eat a bit more throughout the day. If time is a factor you could just have a cereal bar or a banana or something easy?

Time used to be a factor, I would start work at 12pm and not getting home by 8.20pm and by that point I'm no longer hungry and just fall asleep instead, I used to take lunch with me to work but by the time I took my break I no longer fancied what I had taken for my lunch so ended up throwing it away. I'm now on part time hours so I only do 4 hour shifts so I spend most of my day at home now. I just don't really get the sign that I'm hungry more than once a day so eating becomes forced eating rather than eating because my body's telling me it is hungry. There's never anything I fancy to eat either, it takes hours for me to decide what it is I actually do want to eat. I know I need to do something ASAP before my weight loss gets picked up by my midwife and consultant and I'm too ashamed to admit to them that I am in a way knowingly starving myself and my baby.

Thing is, your baby will take what they need from you and you may end up with issues like anaemia, pre eclampsia etc. and tooth loss later. I second the suggestion of snacks. Little and often. Set an alarm at intervals through the day maybe? Or you could try a meal replacement thing like Huel? Quick and easy way to get a load of nutrients in. Disclaimer my partner drinks it and I think it’s gross but some flavours are nicer 😂

I know you don’t want to but I think it would be worth speaking to your midwife to see if you can get a referral to a dietician or a specialist midwife because you do need to eat more than that.

Otherwise I agree you have to start small as your body has become used to this eating pattern and if you suddenly try to eat three meals a day you’ll probably just feel sick. Start adding in small snacks - toast, crackers with cheese, a bowl of cereal, anything really. To start with I’d say just focus on what you like to eat rather than healthy food to get your calorie intake up and then you can try swapping things (like nuts instead of crisps, more fruit snd veg).

I know it’s not the same but I experienced a traumatic event in early pregnancy and didn’t eat much at all for days. I think to be honest I would have continued that way for weeks as I was extremely depressed but I knew I had to look after myself for the baby. All my ideas of healthy eating went out the window and I just slowly started eating more - toast and then stuff on toast to start with until I got my appetite back and then just ate comfort food/takeaway etc.

Do you think you may have an eating disorder OP? Do you have a history of that? This is extreme restriction.
If yes I would definitely speak to your midwife and doctor.

It kind of depends on your starting place here OP. If you were obese, for example, and you lost 2kg over three weeks in your pregnancy it wouldn’t be too concerning because you’d have plenty of “buffer”.
You haven’t mentioned your weight or BMI but it sounds from what you have (and haven’t) said in your OP like you don’t exactly have much spare.
I really would recommend speaking to your midwife or GP who can arrange some dietitian involvement to support you n

I second asking for a referral to a dietitian, if you've tried to change this yourself and not having much success.

It sounds like you need to form new habits, and that won't be quick or easy. At first you may need to just force it - make a plan for three meals a day, not too big, just so you get into the rhythm of having set meal times when you eat something. Your body should start catching up eventually and actually make you feel hungry when the time is approaching. If you don't have things you fancy eating, then make the plan simple and keep it the same each day, choose things you can stomach rather than try to find a craving. Might also be easier to graze throughout the day rather than suddenly try to have bigger meals as that will just make you feel ill. Keep the portions small.

Something like:
Breakfast - apple with peanut butter
Snack - handful of nuts
Lunch - Co-op meal deal
Snack - natural yoghurt with fresh fruit
Dinner - Toast with cheese or peanut butter and jam

Echo other posters, could you force down things that are easy to eat, so go to the supermarket and buy lots of yogurts, babybels, energy bars, crisps. Things that you can just whack in your bag and FORCE yourself to eat, even if you just start off by adding a yogurt into your diet each day, then on week 2, a yogurt and an apple, perhaps try cutting up fruit and dipping it into a yogurt? (Love that myself!)

You don’t say whether you feel sick etc? I am only 8 weeks but really not eating very much at all because I’ve just developed a complete aversion to all food. I just can’t think of anything I fancy (but after seeing yogurt mentioned, it’s made me crave it lol so I’m off to get some) I force down 2 slices of toast in the morning, have some fruit and crisps for lunch and that’s about me done for the day. I’m probably averaging about 600-800 cals a day and have been now for the past 6 weeks or so, I too know it’s not ideal but on the days where I feel less nauseous I do try and cram in a few other bits or have half a plate of dinner in the evenings. I know I’ve lost weight but I’m still early days and am hoping it’ll pass by 12 weeks.

You’re much further along than me and you will be needing to eat more now. Just try really easy snacks just to get some calories into you. If you really can’t then you need to speak to your GP or midwife ASAP. Good luck.

Hi OP! I wouldn't beat yourself up at all. You've recognised there's a potential issue there and you're asking for help. I also think you need to have a chat with your midwife - I bet you'll be surprised at how supportive and non-judgmental they'll be!

I was a bit like you. I ate relatively healthily but I often forgot to eat when I was especially busy and really could survive quite happily on a heavily restricted calorie diet. Though it wasn't healthy, it wasn't disordered eating per se as I didn't have negative feelings toward food or my body or control issues; I was just either too knackered to cook (when it's for one, it's harder to summon the energy), or I really did let it slip out of my head and that was easy because my appetite was virtually non-existent due to all the restriction. A vicious circle. But while not necessarily disordered, it is indicative of a lack of self-care that you're right to address.

I think PPs are spot on that it's a good idea to introduce high calorie/fat healthy-ish snacks, rather than making yourself 3 hefty meals a day. You will have to force it a bit at first, I'm afraid, but it is remarkable how quickly your body will get the message and start signalling hunger.

I also think that you need to try and associate some pleasure with food! It isn't just fuel! It's you caring for yourself and your baby, and you can do it in fun, low-pressure ways. If you have space to host, why not invite friends or family for a low key dinner? Something easy and affordable you can prep ahead of time, like a one-pot meal of chilli or a cottage pie etc. (make sure it's people who'll probably return the invite, lol). Or why not meet people for lunch if you have time during the day? If you can afford it, take yourself to a nice place once a week to read a magazine or book while you have a tasty sandwich. If you can start thinking of mealtimes as nice things to do, it may also encourage you a bit!

I also got a bit more motivated about cooking when I met my partner. Do you have someone else at home to cook for? If you do, you can tell them you're interested in increasing your food intake, ask them what they like etc, and try to make it. Loads of recipes online. Watching food shows on TV can inspire too. Junior Bake Off is currently making me feel very superior with my terrible baking skills, lol!

As others have said, baby will be fine, the general problem is it will drain YOUR system from all the vitamins etc so thats why you need to eat healthy so its enough for both xx get some cereal bars and some snacks at least if nothing else, some fruit and veg here there x

Thanks guys. To answer a couple of questions, I was feeling sick in this pregnancy but only until week 7 when I was put on medication, have been fine the last 8 weeks and my BMI is in then normal ranges, I think last time I checked my notes my BMI was 24.2. I see my midwife on Friday so I think I will mention it to her.

No past trauma, no eating disorders etc, these eating habits only came about during my pregnancy with my first 8 years ago.

I did a little better yesterday, I had a bowl of cereal before work at 9am then a cheese and mayo sandwich at 4pm and 2 chocolate bars between 4.30pm and 8pm. Still not enough yet its a step in the right direction. I do worry as I went through this in my 3rd pregnancy and ended up with my ketones being 4+, severely dehydrated and a high heart rate and ended up hospitalised and essentially forced to eat and drink and I don't want to put myself or baby through that again.