Pregnancy Cravings
Once you have finally made it past the morning sickness in your first trimester of pregnancy, you may find yourself with a case of pregnancy cravings or food aversions. You may be wondering how to beat cravings like these, as they are so hard to resist. Trogolo OBGYN is here to help! Keep reading to find out more about common pregnancy cravings, and most importantly, tips for dealing with cravings and food aversions during pregnancy as well.
What Are Pregnancy Cravings?
Because hormone levels shifting significantly during pregnancy impacts your sense of smell and taste, the urge to consume or stay away from a certain kind of food increases. Feeling tired, rundown, or nauseous can set off emotional cravings as well, so as your body and mood change, many women begin craving sugar during pregnancy. The tricky part is to manage these pregnancy cravings and food aversions healthily for you and your baby.
When Do Pregnancy Cravings Start?
You may be wondering, “when do pregnancy cravings start?” For most women, pregnancy cravings start at the end of the first trimester and continue after then. It is worth noting that while some women experience cravings during pregnancy, others do not. Every pregnancy is unique, just as every person experiencing it, so it is completely normal whether or not you experience cravings or aversions.
Why Do Cravings Occur?
Craving sugar during pregnancy? Science shows us that our cravings are often connected to the nutrients our body is craving. For example, if you are craving chocolate or craving sweets while pregnant, it is not about the chocolate itself but rather the magnesium in the chocolate. It is helpful to speak with your doctor or nutritionist about this to create a meal plan to help you find healthy foods rich in the nutrients you are craving. Know that on occasion, it is completely fine to have that chocolate, too!
Common Pregnancy Cravings
We have established that because of the flux in hormones during pregnancy, food or drink cravings and aversions are all part of the process for many women. If you are dealing with pregnancy-related nausea, it is common to crave salty or sour foods. Most of the time, these cravings are healthy and normal. Here are some common pregnancy cravings that women experience:
- Chocolate
- Spicy foods
- Ice cream
- Milk
- Pickles
- Cereal
- Fruit
- Vegetables
- Starches, like bread and pasta
On the other hand, cravings can be uncommon, in that a woman may crave something that is not food. When a person craves the taste or texture of a non-food or drink item, this is called pica. Another common symptom of this condition is when you crave the smell of a non-food item. Extreme cases of pica can be very dangerous, especially if you are craving an item that is harmful to the health of you or your baby. You may be at risk of a nutrient deficiency, depression, or poisoning. Speak to your doctor promptly if you experience pica, even if it seems mild.
Food Aversions During Pregnancy
During pregnancy, most women will experience the opposite of a food craving, known as food aversion. Aversions are typically towards foods with strong taste, such as animal products, fermented foods including pickles, and spicy foods. Food aversions during pregnancy may also be due to the texture of food, such as something being too sticky or runny. Because each person’s experience during pregnancy is unique, so are your food cravings or aversions.
Foods to Avoid
While many cravings are normal, such as craving sweets while pregnant, there are still foods that are not safe to eat, no matter how badly you are craving them. Foods such as these pose health risks to you and your baby during pregnancy, and remember, if you are craving anything actively harmful, speak to your doctor immediately. Here are some foods and drinks you must avoid during pregnancy:
- Shellfish
- Raw fish
- Alcohol
- Fermented products containing alcohol
- Soft cheese or paté
- Licorice
- Large Fish
- Unpeeled or unwashed fruit
- Unfermented soy products
- Heavily salted food products
During pregnancy, avoid all food and drink that poses health risks to you and your baby as a general rule of thumb. Avoid things that can carry bacteria, like raw seafood and soft cheeses, fish items high in mercury, fruits coated with wax or pesticides, and foods that may cause pregnancy hypertension or gestational diabetes. When in doubt, speak to your doctor and nutritionist about what is safe. Next, we will talk about tips and tricks for how to beat cravings!
How to Beat Cravings
1. Maintain a Regular Meal Schedule
Eating regularly throughout the day is the best way to curb cravings and avoid overeating. Try to start each day with a healthy, well-balanced breakfast, followed by a nutritional lunch and dinner. If you are hungry between meals, reach for healthy snacks such as fruits and vegetables.
2. Choose Foods High in Fiber
By eating foods high in fiber, such as whole grains, legumes, fruits, and vegetables, you can stay full for longer. High-fiber foods can sustain energy levels and give your body the essential vitamins and minerals it needs.
3. Food Prep Healthy Snacks Ahead of Time
By preparing healthy snacks ahead of time, such as cutting carrot or celery sticks or having a whole grain snack or nuts portioned out already, you will be more easily able to reach for something quick and avoid unhealthy snacks.
4. Stay Hydrated
It is common to feel hungry when you are dehydrated instead. Staying hydrated throughout the day is always important, and it is equally important during your pregnancy. Staying hydrated by drinking at least eight cups of water each day reduces fatigue and inflammation. Craving sweets while pregnant can also be curbed by staying hydrated.
5. Sleep
Getting enough sleep during pregnancy can be challenging as you adjust to the many changes in your body. Sleep regulates hormones, so a lack of sleep can trigger hormones that increase your appetite and lower your energy levels. Try to set a regular bedtime routine and stick to it!
6. Do Not Shop On an Empty Stomach
Before going grocery shopping, try to have a healthy snack beforehand. Shopping for groceries on an empty stomach can be distracting and make it harder to choose healthy ingredients and options.
7. Make Healthy Food Swaps or Substitutes
Leading a healthy lifestyle is always important, whether or not you are pregnant. Making healthy food swaps that give your body the nutrition it is craving will help you and your baby. Craving sugar during pregnancy? Try to satisfy this with a piece of fruit before reaching for a candy bar. You will feel better down the road!
8. Do Not Deprive Yourself
Depriving yourself can sometimes lead to a food binge later on, and rigid diets are often unattainable. It is better to indulge in a small dish of ice cream or a couple of chocolate squares now than to eat a whole pint or bar later. Sometimes, the taste of these sweet items alone can satisfy craving sweets while pregnant.
9. Do Not Tempt Yourself
By not buying and getting rid of unhealthy options in your home, you are off to a great start with how to beat cravings. If boxes of cookies and sweets are in your pantry, you are bound to reach for them. Out of sight, out of mind!
10. Exercise
Exercise is always crucial in maintaining a healthy lifestyle, and during pregnancy, exercise can also help distract yourself or curb pregnancy cravings. Taking a short walk when cravings are most intense will help to keep you active and keep your meal schedule on track.
11. Emotional Support
Sometimes, the most helpful thing we can do is talk to someone experiencing something similar to ourselves and empathize with our experiences. Create a support network of other mothers who have experienced pregnancy cravings and food aversions during pregnancy to help get your mind off of things.
Getting Back on Track
The most important thing to remember regarding your eating habits during pregnancy is that eating primarily whole, fresh foods in adequate portions is key. Listen to your cravings for healthy foods, and try swapping out unhealthy cravings for healthier options. At Trogolo OBGYN, we are a team of highly skilled and trained caring professionals that prioritize your care. Give us a call or visit our website to schedule your appointment today!