What does a baby do when it’s hungry? Cry.
What do we do? Feed the baby.
I hear from so many of my pregnant clients that they find that intuitive eating is easier when you’re pregnant for a couple reasons. There’s a human being growing inside of them! They want to make sure they’re giving their body and specifically their baby enough.
Let’s break down how each principle of intuitive eating applies in pregnancy.
Principle 1: Reject the Diet Mentality
During pregnancy, your body is going to change. You are building a human! I would argue that intuitive eating is easier in pregnancy because you want to listen to your baby and make sure you’re giving your baby enough. A great thing about being pregnant is that your body is speaking to you extra loud. It’s telling you what it wants and it sure as hell is telling you what it doesn’t want.
Principle 2: Honor Your Hunger
If your body is hungry it’s time to eat – we don’t question it! And you might say well how the hell do I know if I’m hungry?
- Is your stomach rumbling?
- Are you a little anxious?
- Is the thought of food sounding really nice?
- Is there an emptiness feeling in your stomach?
These are all signs that it’s time to eat.
Principle 3: Make Peace with Food
Pregnancy can bring some new cravings AND some new aversions. I was a savory kind of girl who loved chips, guac, and cheese, but pregnancy turned me into a sweet lover. I have some friends that had a difficult time keeping food down and other friends that are really really lucky and could eat regularly with no aversions. It’s different for everyone, so listen to those hunger and fullness cues.
Principle 4: Challenge the Food Police
The food police can make us feel guilty for our food choices. When you are pregnant, it seems like everyone has an opinion and wants to tell you what you should or shouldn’t eat. Your body knows best and if you do have questions you can reach out to a certified intuitive eating counselor for advice.
Principle 5: Discover the Satisfaction Factor
In pregnancy, we have no control over our cravings. For me, I wanted sweets AND there is no guilt and shame in that. My baby girl wants her calcium and she wants it through McDonald’s McFlurry! Sometimes she is asking for broccoli and cauliflower and carrots! It’s important to eat for satisfaction and not restrict what our body is asking for.
Principle 6: Feel Your Fullness
In pregnancy, you might be eating more than you’re used to. You are feeding an extra person now! This could cause you to feel more full than before. Remember, feeling full is not “bad”. Fullness is a sign that your baby is nourished. Fullness is your baby communicating with you. Set aside distractions and focus on staying present through the meal to connect with what your body and your baby are telling you.
Principle 7: Cope with Your Emotions with Kindness
Pregnancy can be extremely emotional. When you are feeling down it is important to ask yourself, “what do I need?” Is it a distraction, support, or self-care? Do you need rest? Some coping mechanisms include journaling, calling a friend, meditation, going for a walk, reading, watching a movie, or listening to music.
Principle 8: Respect Your Body
There were times in pregnancy when I couldn’t breathe while putting on shoes or I got out of breath when I stepped into pants. My clothes stopped fitting. I was grateful for what my body was doing, but also incredibly uncomfortable. To cope, I made sure the clothes I put on were as comfortable as possible. I reminded myself that its beautiful that my body is creating an entire human life!
Principle 9: Movement – Feel the Difference
Movement can be gentle and enjoyable, it does not have to be intense or punishment.
Let’s normalize not working out or giving into bounce-back culture before and after pregnancy. We can allow the body to heal before forcing it to move vigorously before it’s ready. I was 8 weeks postpartum and still had not worked out.
Principle 10: Honor Your Health – Gentle Nutrition
Since you are building a whole human inside of you, there are a few extra nutrients you need:
- Iron (meat, fortified cereals, spinach)
- Iodine (dairy products, eggs, seafood, or use iodized table salt)
- Choline (meat, eggs, beans, peas, and lentils
It’s also important to take a prenatal vitamin!
What’s great about intuitive eating is that the same principles can apply to ANY stage of life! You don’t add anything new or take any principles away.
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