• Alyssa Fontaine, RD
• Apr 08, 2026

Not Eating Enough While Pregnant: Risks and Solutions

If you feel like you’re not eating enough during your pregnancy, just know, you are not alone! 

Why Nutrition Matters During Pregnancy

Nutrition provides the metaphorical building blocks needed when pregnant. Think lego blocks in your kid’s bedroom. During pregnancy, additional “blocks” are needed to “build” the baby and keep the parent supported. 

Examples of Important nutrients needed: 

Protein: Needed for fetal growth 

Iron: Supports oxygen transfer between parent and placenta

Omega 3: Brain and eye development 

Folic Acid: Supports brain and spine development and prevents risk of neural tube defects.

By adding just a little bit more to eat each day, you help maintain your energy, immunity, and overall health. 

Looking for more reliable guidelines? Here you go!

Signs You May Not Be Eating Enough While Pregnant

Physical Signs

• Fatigue, dizziness, frequent headaches.
• Weight loss or not gaining recommended weight.

Slow growth during pregnancy from not eating enough each day can raise the risk of the baby having a low birth weight and premature delivery. However, too much weight gain during pregnancy can increase risk of developing gestational diabetes and higher birth weight that can also cause health complications.  

But, here’s what we know: weight gain in pregnancy generally follows a trajectory depending on the individual’s body weight to height ratio (BMI) prior to their pregnancy. 

To track the risk factors associated with a pregnancy, doctors measure how far the weight deviates from their “goal” pregnancy weight at different stages in the pregnancy.

This is all to say that eating enough is very important.  Need  meal inspiration? Take a look at these breakfast ideas!

Appetite-Related Signs

• Persistent nausea
• Food aversions
• Loss of appetite

Eating during pregnancy isn’t always the easiest which can make meeting daily nutrient goals challenging. You may experience feelings like persistent nausea, new food aversions or a general loss of appetite. Many parents mention that when their stomachs are empty that they notice an increase in these symptoms. Does that sound relatable? 

Emotional Signs

• Mood changes 
• Irritability
• Difficulty concentrating

Nausea and vomiting can certainly take its toll in many different ways. It might even fuel feelings of stress, exhaustion or isolation. Some things that you can try are: 

• Seeking support in peer networks 
• Minimizing stress where possible 
• Practicing stress reducing coping mechanisms

Risks of Undereating During Pregnancy

For the Baby

• Low birth weight, growth restrictions, or preterm birth.
• Potential nutrient deficiencies

Nutrient deficiencies can come from not enough or even eating too much of the same thing on repeat. When we don’t eat a variety of different foods, we miss out on certain nutrients. 

Some nutrients or “blocks” play larger roles during pregnancy than others, where not enough of these nutrients can have larger impacts beyond a preterm delivery and having a low birth weight. 

Nutrients To Watch: 

Iron: it allows oxygen to be exchanged between parent and baby.

Omega 3: supports the baby’s brain and eye (retina) development. 

Folic Acid: prevents neural tube defects when the baby’s brain, spinal cord, skull and spine are developing.

For the Pregnant Parent

• Risk of anemia, bone health issues, and low energy.
• Weakened immune system and higher stress levels.

Iron deficiency anemia symptoms may present as a headache or extreme tiredness which can worsen if not addressed. 

Calcium-rich foods should be prioritized as during pregnancy. Without sufficient calcium intakes, then it is sourced from the parents own bones which increases risk of osteoporosis. 

Common Reasons Pregnant Women Don’t Eat Enough

• Morning sickness, nausea, or vomiting.
• Strong food aversions.
• Stress or anxiety.
• Misconceptions about “eating for two” or restricting weight gain.

There may be a variety of reasons that make eating difficult during pregnancy. Fear not, here are some tips to keep in your back pocket to help you eat enough.

Strategies to Improve Nutrition During Pregnancy

Eat Small, Frequent Meals 

This might look like eating smaller breakfast, lunch, and dinners, then adding snacks between meals. Another way to look at it is to try to eat every 2-3 hours. 

I’ve even heard some parents say that they found it helpful to keep snacks beside their bed. Whatever works for you! This should help the stomach not feel so full and will help manage nausea, reflux and appetite loss.

Choose Nutrient-Dense Foods

Nutrient dense foods are food items or meals that have a lot of energy and nutrients packed into each bite. Some suggestions you might try are smoothies, creamy soups, trail mix, or fortified plant milks.

Focus on Protein and Healthy Fats

Protein is needed for growth, while fats are important for the development of the nervous system. 

Something I like to prioritize with parents is eating unsaturated fats over saturated fat sources. So I might opt for items like plant oils (olive oil canola oil), nuts and seeds and oily fish. 

Protein can come from a variety of sources both animal and plant sourced. Some examples you might want to try to incorporate into some of your meals for additional fibre and variety are tofu, lentils, nut butters, nuts, and seeds.

You may be feeling unsure or confused about all the recommendations. Want to know more about nutrients and pregnancy?

Use Supplements if Recommended

Prenatal vitamins, with iron and folate, as suggested by your healthcare provider are helpful safety nets to fill the nutrient gaps in addition to your daily meals. 

Other supplements, energy drinks, or herbal products are not recommended without discussing it with your healthcare practitioner, as they may cause more problems than they solve. 

Can’t live without caffeine and want to learn more? Here is an easy (but informative) read!

When to Seek Professional Support

If you are experiencing the following, maybe it’s time to check in with an expert. Some examples of when to check in are: 

• If nausea/vomiting is severe and persistent.
• If weight gain is below medical recommendations.
• For personalized prenatal nutrition planning and additional support.

You can always book a free discovery call with one of our pregnancy dietitians if you are unsure.

FAQs About Eating Enough During Pregnancy

When should I see a dietitian for pregnancy nutrition?

• When weight gain is outside of recommendations 
• When specialized conditions require individual care
• When needing individualized nutrition care for living with diabetes and pregnancy
• To obtain clarification on meeting daily caloric and nutrient needs

Have questions? Book a free discovery call with a pregnancy dietitian!

The Bottom Line

Eating “enough” during pregnancy is important to support fetal growth and development as well as maternal health. 

Adhering to a pattern of small, frequent, nutrient-dense meals can help meet needs, even with low appetite. Prenatal supplements can play a role meeting nutrient needs not met with diet. 

You don’t need to eat perfectly, just consistently!