Smart food strategies for pregnancy

Written by Alison Barkman   

Pregnancy is an exciting time. It’s also a time your body will go through many changes including weight gain, fluctuating hormones, and possible food cravings. As a first time mom-to-be, I can relate to struggling with food cravings! As I sit here writing this, I’m eating a square of dark chocolate, trying very hard to avoid devouring the entire bar!

Cravings during pregnancy are an unexplained phenomenon. Each pregnancy is different; some women will crave constantly and others barely at all. Currently, there is no science to back up a specific reason pregnant women crave certain foods. One theory is that fluctuating hormones cause the cravings. Another idea is that your body may crave a food containing nutrients your body lacks. Whatever the cause, cravings can be healthy or detrimental, depending on how moms-to-be deal with them. Giving into one every so often isn’t a terrible thing. Ignoring cravings, after all, may set you up for a binge down the road. And remember that the recommended weight gain for a healthy pregnancy is only 25-35 pounds, so it’s important to watch what you eat! Here are some ways to satisfy your wants without going overboard.

The craving: Chocolate
Try eating a couple of squares of dark chocolate rather than milk chocolate. Its richer taste may help satisfy a craving with less chocolate.

The craving: Creamy desserts
Opt for pudding, ice cream, and frozen yogurt made with low-fat or non-fat milk. These foods will still be high in sugar, so stick with a small serving (approximately ½ cup).

The craving: Baked comfort food
Foods like macaroni and cheese, baked ziti or lasagna are high in carbohydrates and fat. Try making your own version using low-fat cheese. Bulk up any pasta dishes with veggies such as broccoli or spinach, and use less pasta and cheese. If you order in the full-fat version, try eating a small portion of it and freezing the rest for another meal.  

The craving: Salty, crunchy snacks
Try baked chips instead of regular ones. Always stick to the suggested serving size on the label. “Baked” does not mean “go ahead, eat the whole bag”. Alternatively, have carrots, celery, or cucumber slices cut up and ready to go with a savory low-fat yogurt dip, hummus, or peanut butter.

If you haven’t adopted healthier eating habits already, pregnancy is a great, motivating time to do it. A pregnant woman is eating for two when it comes to getting the right nutrients for the developing baby — meaning pregnancy doesn’t give you license to overload on calorie-dense, non-nutritional foods. Remember to indulge in moderation and find tasty alternatives to keep cravings under control.

If you continue to struggle, consider making an appointment with a registered dietitian. A great online resource? MyPyramid for Pregnancy and Breastfeeding.