Why do pregnant women crave certain foods? Should you give in to your pregnancy food cravings? See what I have to say on the subject!
Yep, you read that right! We are expecting baby number 3…and it’s a GIRL! We already have two rambunctious, handsome little boys and are so excited to be adding some pink to our home come July.
I can hardly believe it’s a little girl I’ve got baking in there, as all I know is cars, dinosaurs, robots, wrestling and dirt when it comes to raising kids. It’ll be a whole new experience for both my husband and I as we navigate adding dolls, dresses and bows into the mixture after this little one comes along.
My pregnancy has been going pretty well, for the most part. The first trimester was plagued with the usual nausea, fatigue and food aversions. I am lucky not to have it as bad as others when it comes to morning sickness, and although I didn’t feel well I count my blessings of being healthy and able to carry a baby.
Now the first trimester has passed the nausea is gone, I have more energy and instead of food aversions I have food cravings. I wouldn’t say my pregnancy cravings are unusual in any way – I’m not a pickles and ice cream at 3:00 am type prego lady. The most common craving I have had is for peanut butter. Hence why I’ve posted so many PB recipes on the blog lately – like my Peanut Butter Banana Chocolate Chip Muffins or my Chocolate Peanut Butter Dessert Hummus. So what are we pregnant ladies to do? Do we give into every craving or find something else to satisfy our wants? My answer may surprise you: it depends, but both.
And I don’t mean both at the same time (give into the craving + find something else to eat). I mean it depends on what else you’ve had to eat that day, if you are truly hungry or not (re: mindless eating) and your overall health and wellness goals during the pregnancy. The notion you have to literally eat for two (eat double the amount of food/calories) during pregnancy is false, as I busted that myth previously. So you can’t use that excuse to give in to every single craving you may have.
Why do women have pregnancy food cravings?
Some people say pregnancy cravings are your body’s way of telling you you and your baby need more of certain nutrients. For example, if you’re craving ice cream maybe your body needs more calcium or fat. If you crave pickles it might be your body’s way of saying you need more sodium. If you have been eyeing that big juicy hamburger you may need more protein. Whether this theory really rings true or not remains to be seen.
Another thing to keep in mind is during pregnancy you have higher hormone levels which can affect both your sense of smell and taste. One thought of reasoning for this is to help a pregnant woman avoid foods that might make her and/or the fetus sick. While at other times, instead of causing food aversions, this heightened sense of smell and taste could make some foods seem more appealing – and thus, causing pregnancy cravings.
Another note to be aware of: if you are craving large amounts of ice or non-food items such a dirt, clay or laundry starch, you might have a condition known as pica. Some experts believe women with pica are deficient in iron or zinc. In this case, if you are craving non-food items, do not give in to your cravings! Talk to your doctor about it and about getting your iron levels checked for a possible deficiency.
What to do about pregnancy food cravings?
I try to practice mindful eating as often as possible, including during pregnancy. Pay attention to your pregnancy cravings. Pay attention to what you’re craving, what is happening around you, who you’re with and when you get a craving.
Do you tend to get more cravings at certain times of day, when you’re with specific people or doing a certain activity? By paying attention to your cravings you may be able to determine if these cravings are coming out of habit (you always crave something sweet after dinner or when you’re home along watching TV) or not.
Listen to your hunger and fullness cues. Are you truly physically hungry or do you want it just because? Practicing mindful eating can be very effective for navigating cravings during pregnancy.
If you’re craving something healthy, like fruits or veggies, you have the green light dive in. If you’re craving something less healthful, like chocolate and ice cream, perhaps have a small portion and really enjoy it. You can also humor your craving by choosing something similar, but not the full monte.
For example, sometimes if I’m craving ice cream I’ll make myself a yogurt parfait made with plain Greek yogurt, fresh or frozen fruit and some oats or granola. I might drizzle on some fruit syrup or honey if I’m really feeling sweet. If I’m craving chocolate I’ll make me a chocolate protein shake. This fulfills my craving while giving me some nutrition and helps me feel full and satisfied.
Why do women have pregnancy food cravings and should they give into them? Share on XOne way to help curb pregnancy cravings is to not skip meals. Eating on a consistent schedule will help regulate your blood sugar levels as well as your appetite. Eat a healthy breakfast each morning and continue to nourish your body regularly throughout the day.
Make sure you are getting regular exercise and enough sleep, as well, as both can play a role in your hunger cycle. Some women even report craving healthier foods after working out, while if they were tired and lacking sleep often reached for less healthy food options.
So before you automatically reach for the food you think you want, stop and take a few minutes to listen to what your body is telling you. If you really struggle with cravings, I encourage you to look into mindful or intuitive eating. If you’re looking for healthier alternatives to some of your food cravings, check out the list below!
Healthy Alternatives for Pregnancy Food Cravings
| If you crave | Try eating … |
| Ice Cream | Nonfat frozen yogurt, sorbet, or sherbet |
| Soda | Sparkling water with a splash of fruit juice or squeeze of lemon |
| Doughnuts/pastries | Whole-grain bagel or toast with fresh fruit jam |
| Cake | Whole grain, low-fat banana or zucchini bread or muffins |
| Sugary cereal | Whole-grain cereal or oatmeal, with a sprinkle of brown sugar |
| Potato chips | Whole-grain baked chips or crackers, popcorn, or pretzels |
| Chocolate | Chocolate flavored protein shake or smoothie |
| Ice Cream Sundae | Plain Greek yogurt topped with fresh or frozen fruit and granola |
| Canned fruits in heavy syrup | Fresh or frozen fruit, fruit packed in water or 100% juice |
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