Undereating Isn’t Just About Calories—It’s About Survival Mode
Undereating doesn't always look like starvation. In fact, it often hides in plain sight. You might be eating three meals a day and still not getting enough calories, protein, or essential nutrients—especially if you're active, under stress, or have a demanding job like first response.
When you're consistently eating less than your body needs:
Your metabolism slows down.
Your energy crashes mid-shift.
You have trouble building or maintaining muscle.
Your hormones—especially cortisol—go haywire.
Your mood, sleep, and mental clarity all take a hit.
And here’s the kicker: many women who undereat don’t even realize it. They’re told to eat 1,200–1,500 calories per day and believe that more than that means they’re "overeating" or “cheating.” But in reality, active women, especially those working long shifts or doing physically demanding jobs, often need 1,800–2,400+ calories just to maintain energy, strength, and hormonal health.
As someone who’s worked in EMS and understands the unpredictable nature of shift work in Calgary, I know firsthand how easy it is to grab a granola bar, sip coffee all day, and call it good. But long term, that’s a recipe for burnout—not balance.
The Truth: Eating More Feels Scary (and That’s Okay)
Here’s something you might not hear from mainstream diet culture: increasing your food intake is hard—emotionally, mentally, and logistically.
You might feel fear around eating more:
“Won’t I gain weight?”
“I’m not hungry—how can I eat more?”
“I’ve always eaten this way. Why would I change it now?”
“I’m too busy to cook extra meals.”
These are valid concerns. As a woman, mom, or first responder, your brain is wired to take care of others first. Nourishing yourself may feel selfish—or unnecessary. But here’s the thing: you can’t pour from an empty cup.
Eating enough is the foundation for:
Better moods and mental resilience
Muscle growth and fat loss (yes—eating more can help you lose fat)
Balanced hormones and fewer cravings
Better sleep, sex drive, and immune function
Energy to handle your shifts, your kids, and your life
And the goal isn’t to go from eating 1,200 to 2,000 calories overnight. It’s a gradual, intentional process—like building endurance or strength. One step at a time.
How to Start Eating More Without Feeling Overwhelmed
If you’re reading this and thinking, “Okay, I get it—but how do I actually eat more without freaking out?”—you’re not alone. Here are five simple steps to help you increase your intake safely, confidently, and sustainably:
1. Track What You’re Currently Eating—No Judgment
Before you can adjust, you need to know where you're starting. Use a food tracking app like MyFitnessPal or Cronometer for a few days—not to restrict, but to observe. Are you eating enough protein? Enough fat? How many calories are you averaging?
2. Start With Protein and Fat
These are your power macros. Focus on adding a source of protein (like eggs, Greek yogurt, chicken, tofu, or protein powder) and healthy fat (like avocado, olive oil, nuts, or full-fat dairy) to every meal. These two nutrients help regulate hormones, keep you full, and support muscle recovery.
3. Add One Snack Per Day
A simple way to increase calories without feeling stuffed is to add one intentional snack—like a protein bar, a handful of trail mix, or some cottage cheese and fruit. It doesn’t have to be fancy—just consistent.
4. Use a Visual Plate Method
For meals, use a balanced plate:
1/2 veggies or fruit
1/4 protein
1/4 carbs
Add a thumb-sized serving of fat
This keeps things simple and doable—even when you're short on time.
5. Work With Someone Who Gets It
You're not meant to figure this out alone. Having support—especially from someone who understands your lifestyle—makes all the difference. I work with women like you every day to help you eat more, feel better, and finally see the progress you've been working so hard for. Follow me on Instagram for tips, support, and real-talk about this journey.
Final Thoughts: Your Body Isn’t Broken—It’s Undernourished
If you're feeling stuck, tired, or frustrated because your body isn't responding the way you want, it’s not because you’re lazy or doing something wrong. You might just need more food, not less.
Undereating is a common issue for women in their 30s, 40s, and 50s—especially those balancing shift work, motherhood, and caregiving. You’re not alone. And while eating more may feel uncomfortable at first, it can also be the key to finally feeling strong, stable, and energized again.
Need more help understanding what your body actually needs? This article from Precision Nutrition is a great place to start when figuring out portion sizes and fueling your body based on your goals.
You deserve to feel good in your body. You deserve energy. You deserve to be fueled—not just surviving on fumes. And that starts by giving yourself permission to eat enough.
