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Cravings... The Inevitable Part of Pregnancy.
Remember to prioritize nutrient-rich foods every day. It's okay to indulge occasionally, but aim for balance in your diet.
What causes cravings?
The cause is not clear yet, but some theories suggest that pregnancy hormones may intensify the sense of smell and taste, leading to both cravings and aversions (strong dislikes or repulsions). Alternatively, some believe that cravings could be the body's response to nutritional deficiencies, like craving ice cream for calcium or pickles for iron. However, more research is needed to confirm this idea. 1
When do they start?
Pregnancy cravings can occur at any point of the pregnancy. They can start before even knowing you are pregnant, during the very first weeks! 1
Can I reduce my cravings?2,3
There are little tips and tricks that can help:
🌸 Maintain a Regular Meal Schedule
Eating regularly throughout the day is the best way to curb cravings and avoid overeating. Start each day with a healthy, well-balanced breakfast, followed by a nutritious lunch and dinner. If hunger strikes between meals, opt for healthy snacks like fruits and vegetables.
🌸 Choose Foods High in Fiber
Incorporating high-fiber foods such as whole grains, legumes, fruits, and vegetables into your diet can help you feel full for longer periods. These foods provide essential vitamins and minerals while sustaining energy levels.
🌸 Food Prep Healthy Snacks Ahead of Time
Prepare healthy snacks in advance, such as pre-cut carrot or celery sticks or portioned whole grain snacks or nuts. Having these snacks readily available makes it easier to resist unhealthy options when cravings strike.
🌸 Stay Hydrated
Dehydration can sometimes masquerade as hunger, leading to unnecessary cravings. Drink at least 12 cups of water daily to stay hydrated and reduce cravings for sweets during pregnancy.
🌸 Prioritize Sleep
Adequate sleep is essential during pregnancy to regulate hormones and prevent increased appetite and fatigue. Establish a regular bedtime routine to promote quality sleep.
🌸 Avoid Shopping on an Empty Stomach
Eat a healthy snack before grocery shopping to avoid impulse purchases of unhealthy foods. Shopping while hungry can make it challenging to select nutritious ingredients and options.
🌸 Make Healthy Food Swaps or Substitutes
Opt for healthy food swaps to satisfy cravings while providing essential nutrients for you and your baby. For instance, choose a piece of ripe fruit instead of a candy bar to curb sugar cravings.
🌸 Don't Deprive Yourself
Indulging in small portions of treats like ice cream or chocolate can satisfy cravings without derailing your healthy eating habits. Moderation is key to preventing food binges later on.
🌸 Avoid Temptation
Remove unhealthy options from your home to minimize temptation. Out of sight, out of mind! Keeping your pantry free of cookies and sweets makes it easier to resist unhealthy cravings.
What Are Some Common Food Cravings?
It can vary with each woman. Salty, sweet, sour, spicy, you name it.
But here are some common ones: pickles, chocolate, ice cream, salty snacks like chips, spicy foods, candy, pizza, fast food, fruits/fruit juices, and ice. 6
I recall my mom sharing with me her strong cravings for french fries during her pregnancy with me. At times, she gave in these cravings, while other times she resisted the temptation. She started having those cravings before she knew she was pregnant!
While she was pregnant, there were times when she couldn't stand the taste of foods she used to love. Even after the pregnancy, for a couple years, she just couldn't bring herself to eat those foods because they grossed her out! And later on her desires came back.
They may be some foods that you have always enjoyed that you suddenly don't feel like eating anymore. And there may be times where you might want to eat unusual food combinations like pickle ice cream sandwich or simply a food that you normally don't like.
Cravings are different for everyone!
Healthier Alternatives
Ice Cream: Opt for frozen yogurt or sorbet instead of traditional ice cream to reduce fat and sugar intake.
Chips: Choose baked or air-popped varieties of chips instead of fried ones to lower fat content.
Chocolate: Snack on dark chocolate with a high cocoa content (70% or higher) for its antioxidants and lower sugar content.
Soda: Replace sugary sodas with sparkling water flavored with a splash of fruit juice for a refreshing drink without added sugars.
Candy: Satisfy sweet cravings with dried fruit like dates or figs, which offer natural sweetness along with fiber and vitamins.
Salty Snacks: Enjoy roasted nuts or seeds seasoned with herbs and spices instead of salty chips for a satisfying crunch.
Fast Food: Prepare homemade versions of favorite fast-food meals using lean meats, whole grains, and plenty of vegetables to control ingredients and portion sizes. If you have an airfry, this can give you some crisp on homemade french fries or breaded chicken, without needing to deep-fry. Alternatively, the oven works great for homemade fries!
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Lets talk about PICA
Pica is a condition where someone craves and eats non-food items like dirt, paint, clay, paper, ice, and more. It's considered an eating disorder, but the exact cause isn't clear. During pregnancy, a mix of factors can lead to pica. Pregnancy can increase the likelihood of pica if the person isn't getting enough of the right nutrients for themselves and the baby. This can happen if their diet lacks important vitamins and minerals like iron, zinc, or calcium. Nausea and vomiting during pregnancy can also worsen these nutrient deficiencies, increasing the chances of developing pica.
Pica is rare, but here is what else you need to know. 5,8
Why is it Dangerous?
Eating these non-food things can expose you and your baby to something called lead. Lead is very harmful and can make you both very sick.
What Can Happen?
If you eat things that contain lead, your baby might not grow properly and could have trouble learning later on. Lead in the blood can also increase the risk for miscarriage or being born early or too small. Lead poisoning can also cause headaches and other problems for you. 5, 7
How to Stay Safe
Talk to your doctor about your cravings. They can help you find healthier things to eat.
Ask for a blood test to make sure you and your baby aren't getting poisoned by lead.
Eat lots of fruits, vegetables, and other healthy foods to protect yourself and your baby. 5
Remember it is important to have a varied, balanced diet to support healthy development for your baby! Keeping you and your baby safe is the most important thing!
References:
1.Songsawatwong M. Six popular types of food on pregnancy cravings lists. The Mother Baby Center. Published December 1, 2022. https://www.themotherbabycenter.org/blog/2022/12/pregnancy-cravings-list/
2.Medicine N. An OB/GYN’s Guide to Pregnancy Cravings. Northwestern Medicine. https://www.nm.org/healthbeat/healthy-tips/pregnancy-cravings
3.Pregnancy Cravings: The 10 Best Cures. Mustela USA. https://www.mustelausa.com/blogs/mustela-mag/pregnancy-cravings-the-10-best-cures
4.MD T. Tips For Dealing With Pregnancy Cravings and Aversions In A Healthy Way | Trogolo Obstetrics and Gynecology. www.toplinemd.com. Published July 10, 2021. Accessed February 21, 2024. https://www.toplinemd.com/trogolo-obstetrics-and-gynecology/tips-for-dealing-with-pregnancy-cravings-and-aversions-in-a-healthy-way/#:~:text=Eating%20regularly%20throughout%20the%20day
5.Pica and Pregnancy You May Be Exposing Yourself and Your Child to Lead. https://www.dshs.texas.gov/sites/default/files/lead/pdf_files/Pica-and-Pregnancy-Flyer_English.pdf
6.https://www.babylist.com/hello-baby/pregnancy-cravings. Babylist. Accessed April 9, 2024. https://www.babylist.com/hello-baby/pregnancy-cravings
7.Health NC for E. CDC - Lead - At Risk Populations - Pregnant Women. www.cdc.gov. Published July 31, 2019.
https://www.cdc.gov/nceh/lead/prevention/pregnant.htm
8.Pica in pregnancy: Cause, common cravings, and possible risks. www.medicalnewstoday.com. Published February 12, 2024. Accessed May 6, 2024. https://www.medicalnewstoday.com/articles/pica-in-pregnancy#:~:text=Low%20levels%20of%20iron%2C%20zinc
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