Cravings During Pregnancy: 2 simply ways to help minimize it.

There are many aspects of pregnancy that are mysterious and unique to each woman’s pregnancy. Cravings often fall under that umbrella. I was recently chatting with some mom friends at the park and we all chuckled when the currently pregnant mom said “I had to throw out my birthday cake because I was going to eat the entire cake myself”. I think we can recall a time when that has happened to us regardless of pregnancy. This conversation sparked my little gray brain cells! 

In this blog, I will share 2 simple ways to help minimize your cravings during pregnancy. Notice I said “minimize”, as there are many theories on why pregnancy causes cravings or even food aversions ranging from metabolic, hormonal, nutritional deficits, cultural and psychosocial factors. Please note, if you’re feeling extremely anxious, sick, or unsure about your cravings, listen to your inner wise woman and check with your midwife or doctor. 

So without further ado, let’s get started by getting pen and paper.

One of the easiest ways to learn how food affects you and baby is to start a food journal. Many of us are unaware of how the foods we eat (or don’t eat) affect our bodies, mood, and energy level.  I know… another thing to do on an already busy to-do list, but I assure you it will help you shed some light on your cravings. Also, it’s only for 3 days.

Mindful Journaling Exercise:

To start: 

• Write down everything you consume - all meals, beverages and snacks.
• What time of day you’re eating.
• Note how you were feeling when you ate: were you rushed? stressed? bad mood? good mood? Tired? “Hangry”?
• Then, leave space to write how you felt after the meal. Do you feel lightness or heaviness? Gas or bloating? Are you constipated? Do you feel pleasantly full? Energetic?

My second tip is called a “plate check-in”. After 3 days of journaling your meals and beverage habits, I invite you to do a plate check-in. Often, we don’t have a balanced plate when eating and in order to keep our blood-sugar balanced and avoid getting “hangry”, having strong cravings consuming the entire for the birthday cake, we need a combination of a good source of protein, good fat, a complex carbohydrate, and fiber. If you’re saying WTF does this look like, no worries! Keep reading, mama.

Plate Check-In:

Below you’ll find a guideline to get you started. Please note you may need more food depending on your body type and how physically active you are that day, or if you’ve been diagnosed with gestational diabetes. ALWAYS practice mindful eating (like discussed above). Below is a plate breakdown from Lily Nichols, Registered Dietitian. Highly recommend her book Real Food for Pregnancy. 

• 2 cups of veggies with some healthy fat (butter, EVOO, ghee) I prefer in-season local produce and organic, if possible.
• 3-4 oz of lean proteins like grass-fed beef, organic free-range chicken, wild-caught fish,  free-range organic eggs. (*Data has shown as much 100 g per day in second half of pregnancy for optimal health. Our society loves protein and often the portion is well over this, so be mindful to use the palm of your hand as a good measure of a 4 oz portion.)
• 1/2 - 1 cup of healthy carbs - I realize some women may be celiac or gluten intolerant so focus on gluten-free types like quinoa, beans, lentils are great options.

Lastly, check in on your fluid intake! The Institute of Medicine recommends pregnant women drink about 100 oz of fluids per day. Potentially more if you’re really active. Often dehydration can be confused with hunger. 

I guess I had 3 tips after all! :) 

Need support getting started with this new way of mindfully eating? Or perhaps looking for a recipe collection? Reach out to me for support.

Be well, 

Diana 

*image of plate from Tallahassee Memorial Healthcare