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What Are Pregnancy Cravings?
Simply described, pregnancy cravings are dietary impulses that go beyond basic hunger. During your first trimester (or later), you may find yourself craving a triple-scoop ice cream sundae, salty potato chips, or both. Surges in food cravings are extremely real (and very typical) for pregnant women, so don't let anyone convince you that your urge for nachos is all in your head. However, there are relatively fewer studies that explain why some desires take control.What Causes Pregnancy Cravings?
No one knows for certain why pregnancy cravings occur, but the most widely recognised hypotheses concentrate on cultural and psychological influences, nutritional deficiencies, substances in the craved foods, and—you guessed it—hormonal fluctuations.When Do Pregnancy Cravings Start?
Food cravings might occur at any point throughout the pregnancy. Cravings that correlate with food aversions are more likely to occur during the first trimester when hormone levels rise. And, although you may need French fries until the day you give birth, pregnancy cravings typically peak in the second trimester and then decline in the third.Common Pregnancy Cravings
When it comes to cravings during pregnancy, studies suggest that sweets and starchy carbs such as bread and pasta are at the top of the list. Some are:- Spicy food
- Salty foods, such as chips and French fries
- Fruits and Juice
- Milk and Other Dairy
- Pickles
- Fast food
- Fruit and veggies
- Pizza
- Sweets
How Long Do Pregnancy Cravings Last?
You may be hungry for particular meals throughout your pregnancy, or you may realise that you prefer saltier dishes as your pregnancy progresses. According to studies, cravings decrease throughout the third trimester and almost fully disappear after birth, however, experts are unsure why.What to Do About Food Cravings While Pregnant?
There's no need to worry about irregular food cravings as long as you stick to your pregnancy diet, consume a variety of nutritious foods, and obtain the nutrients you and your baby need.It's quite alright to indulge in your wants every now and again. However, try not to use your food desires as a reason to binge or concentrate on bad foods. It is easy to compromise both your own and your growing baby's nutrition.Nonetheless, there are instances when you can't stop craving a certain meal. Here are six techniques to control urges and reduce their impact on you.- Get your mind off eating: Take a long stroll, read a nice book, or talk to a buddy over the phone.
- Don't fall into the "eating for two" trap: Eating for two does not imply eating as much food as two individuals would consume. Instead, it implies that the food you consume also nourishes your baby. So eat just when you're hungry, not because you have a sudden need.
- Drink water: You may believe you're hungry when, in fact, you're thirsty. Stay hydrated by drinking plenty of water throughout the day.
- Avoid thoughtless eating: Take your time eating and enjoy each mouthful. Avoid eating fast, eating while working or watching TV, and eating on the go.
- Plan your meals ahead of time: Consider what you would want to eat in advance. Plan your breakfast, lunch, and dinner, as well as any between-meal snacks. Choose nutritious meals, and you'll be more likely to anticipate what you'll be eating rather than seeking out harmful things to fulfil a spontaneous urge.
- Keep track of how much tension you feel: It's common to get anxious throughout pregnancy and even lose sleep over it. Stress and overall moodiness caused by a lack of sleep may trigger food cravings, and you may be inclined to eat to calm your emotions. To relieve tension, consider meditation or gentle exercise.
Healthy Alternatives for Common Food Cravings During Pregnancy
So, what do you do when you have a craving? You may give in and eat anything you desire in moderation. Or, if it's a less-than-healthy food item, consider replacing it with a better but still enjoyable alternative. Here are some strategies and choices you might attempt when you have a certain food craving:- Ice cream: If you want traditional ice cream, consider substituting it with low-fat frozen yoghurt or plain Greek yoghurt sweetened with fruit preserves, applesauce, or honey. These healthy choices are guaranteed to satisfy you!
- Potato chips or fries: Who doesn't like salted potato chips and fries? However, eating a lot of potato chips isn't the healthiest choice, particularly because they're loaded with frying oil. So, go for baked sweet potato chips/fries or baked veggie chips, which are somewhat better. If you have an air fryer, you may want to try making your own handmade chips and fries. Or, for something different, try unsalted or mildly salted popcorn. Unsalted or lightly salted almonds are also a healthier alternative.
- Cookies: A cookie every now and then is fine, but if you find yourself needing it all the time, you might choose a healthy alternative. What about a sugar-free version of your favourite cookie? Try something unusual, such as whole-grain crackers with peanut butter. You'll still get the crunch of a cookie, as well as a hint of sweetness and nuttiness from the peanut butter, which is also a fantastic source of protein.
- Chocolate: It's okay to have a few pieces of chocolate as long as you don't finish the whole bar—oops, you did!? That's OK, but instead of heavily sweetened milk chocolate, choose nutritious dark chocolate (70 per cent or more), bearing in mind that dark chocolate includes caffeine, which is best avoided during pregnancy. You may want to try dark chocolate-covered pretzels or a piece of dark chocolate with a handful of fresh berries—a delicious combination!
- Bread, spaghetti, and cereals: We completely understand that some women enjoy carbohydrates! Instead of refined white bread, opt for whole grain or multigrain choices, which include more nutritional value and fibre. Choose whole wheat roti or paratha over white bread, or try bajra (pearl millet) or jowar (sorghum) roti for added nutrition. These will keep you fuller for longer, thereby reducing cravings throughout the day.
- Pizza: If you crave pizza, you can simply prepare a healthier version at home using whole wheat crust or besan (chickpea flour) for a gluten-free option. Similarly, if you crave pasta, choose whole grain or whole wheat pasta over standard white spaghetti.
- Cereal: If you're craving cereal, opt for whole grains like oats or muesli, which are low in sugar and high in fibre. You might also try a traditional Indian cereal like dalia (broken wheat), which is strong in fibre and gives sustained energy.
- Fast food: Almost everyone craves fast food from time to time, and it's more tempting to indulge while pregnant. However, quick foods—whether Chinese, Mexican or the basic burger—are unhealthy. They are packed with trans fats and sweet sauces. So, if you can, why not try making your favourite stir-fry, enchiladas, or grilled burger at home? You'll fulfil your hunger in a better manner, with no guilt afterwards.
- Soda: Sweet sodas taste good sometimes, but consuming them daily is unhealthy. Instead, try seltzer with lemon or lime, mint, grated ginger, berries, or sliced cucumber. If that still doesn't appeal to you, try flavouring the seltzer with sugar-free flavour drops in your favourite flavours. Consider this a customised pregnant desire mocktail! It is crucial to avoid alcohol, however, since drinking while pregnant is dangerous.
When to Worry About Weird Pregnancy Cravings?
Speak with your provider if you find yourself attracted to consuming non-food items like soap, muck, or dirt. This might suggest a disorder called Pica, which is most frequently caused by iron deficiency or inadequate nutrition. While wanting ice during pregnancy and munching on several smashed cubes won't hurt you or your baby, consuming soap or other goods containing harmful substances is a different story.Cravings during pregnancy are entirely normal, however, it is important to be mindful of what you consume. Try to resist the temptation of giving in to your cravings, even though it is okay to do so every now and then. Also, remember that not every craving is normal, and if you find yourself craving non-food items, you should contact the doctor immediately.FAQs on Understanding Early Pregnancy Cravings: What’s Safe to Eat?
- Should I give in to my pregnant cravings?Pregnancy cravings and aversions are often not a cause for concern. Giving in to the odd craving will not have a significant influence on your overall health. However, if you regularly give in to unhealthy urges, you may acquire more weight than is suggested for pregnancy, putting your long-term health in danger.
- Do pregnancy desires meet the baby's needs?While there are no proven relationships between pregnancy desire combinations, there are two possible causes of food cravings: Changes in your body's dietary requirements, such as a lack of specific nutrients or an increase in pregnancy hormones, which may cause a variety of physical and emotional changes during your pregnancy.