PRECONCEPTION, PREGNANCY

Are you eating enough?

Diet culture has done us dirty - especially when it comes to fertility and pregnancy. For years, we've been told to eat less, cut carbs, and fear fats. We've been conditioned to ignore hunger cues, to believe that skipping meals is normal, that eating more than our male partners is "too much," and that certain food groups should be avoided altogether.

But what if under-eating is one of the biggest things standing in the way of your fertility and a healthy pregnancy?

Because here's the truth: dieting is damaging.

The impact of not eating enough

Many women don’t realise they aren’t eating enough. It’s easy to assume that if you’re at a healthy weight or eating a generally balanced diet, you’re giving your body what it needs. But fertility and pregnancy require more - more calories, more nutrients, more fuel to sustain both you and your baby.

When your body isn’t getting enough energy, this messes with your hormone production and regulation. It deprioritises reproduction. Fertility isn’t essential for survival, so if your body senses scarcity, it shifts focus away from getting pregnant or maintaining a healthy pregnancy.

This can lead to irregular cycles, anovulation (not releasing an egg), low progesterone, and even early pregnancy loss. Not eating enough also leaves you feeling exhausted and nutrient-depleted.

During pregnancy, inadequate nutrition can leave you feeling exhausted, depleted, and at a higher risk of complications. Your body needs to build nutrient stores to support foetal development, and if those stores are running low, both you and your baby can be affected.

When you're TTC (trying to conceive) or pregnant, your body needs MORE.

Diet culture has distorted what it means to eat “enough.” It has normalised skipping meals, restricting food groups, and treating hunger as something to suppress. Many women believe that eating more than their male partners is "excessive", that snacking is "unhealthy", or that certain macronutrients should be avoided.

These beliefs can lead to chronic under-eating, even in women who aren’t actively dieting. And when you’re trying to conceive or growing a baby, that’s a real problem.

What your body actually needs

When you’re preparing for pregnancy or already pregnant, your body’s nutritional needs increase significantly.

Of course, everyone's specific needs vary, but you often need:

More calories to support reproductive function and foetal growth.
More protein to build tissues and regulate hormones.
More healthy fats to produce key fertility and pregnancy hormones.
More carbohydrates to provide essential energy.

When you're focusing on your fertility and pregnancy, it is not the time for restriction (if ever).

Instead of focusing on what to cut out, shift your mindset to what you can add in. Prioritise nutrient-dense meals that leave you feeling satisfied and energised.

How to break free from the restriction mindset

If you’ve spent years following diet rules, eating more can feel uncomfortable. But nourishing your body fully is one of the best things you can do for your fertility and pregnancy.

This is something I focus on a lot with my clients inside my Fertility Unlocked 1:1 programme.

Here’s how to get started:

Listen to your hunger cues - the likelihood is that your body knows what it needs when you tune into what it's telling you.

Eat consistently throughout the day - skipping meals can lead to energy crashes and hormonal issues.

Include all food groups - proteins, fats and carbs each play a crucial role.

Let go of guilt around food - eating more is not necessarily overeating; it’s fuelling your body properly.

Stop fasting or restricting meals - this is the time to nourish, not deprive.

Final thoughts

If there’s one change to make for your fertility and pregnancy, it’s this: give your body the fuel it needs to function optimally.

When you stop focusing on restriction and start embracing nourishment, you create the best possible foundation for both you and your future baby.

Looking for personalised support and a step-by-step plan to optimise your fertility? My Fertility Unlocked programme is designed to help you navigate fertility challenges with expert guidance and tailored strategies.

Do you have another question? Get in touch with me here or on Instagram @prenatalnutritionistclaire

HI THERE!

I'm Claire Hitchen, MSc

I'm a Registered Nutritionist (BANT) with a Master of Science degree in Nutrition, specialising in fertility and pregnancy. Here to nourish you to motherhood, giving you the answers and support you deserve from preconception to postpartum and beyond.