Tips for dealing with 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?

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.

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.

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. 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.

6. Do not shop on an empty stomach

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

Craving sugar during pregnancy? Try to satisfy this with a piece of fruit before reaching for a candy bar. You will feel better!

8. Do not deprive yourself

Depriving yourself can sometimes lead to a food binge later on, and rigid diets are often unattainable.

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.

10. Exercise

Exercise is always crucial in maintaining a healthy lifestyle, and during pregnancy, exercise can also help distract yourself or curb pregnancy cravings.

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.
 

Sources: TopLine MD