Pregnancy food cravings: from giving your body what it needs to ‘eating for two’, how to keep them under control

Pregnancy can wreak havoc on your taste buds, but scientists still aren’t sure what makes you desire cheese toasties at midnight
Nutritionists think it’s because the body is lacking in something, while scientists think hormones are behind it

Evolving with Baby

The Asian Parent

Published: 8:00pm, 20 Oct 2019

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Hankering for cheese toasties? Discovered a new-found love for red velvet cake? Or maybe you just want guava on everything.

During pregnancy, many women experience food cravings for specific foods, usually more sweet than savoury. But these cravings may have an underlying meaning to them beyond quirky changes in taste.

Why do we get food cravings?

According to Medical News Today, cravings might happen because of an imbalance between serotonin and leptin, hormones responsible for the reward and happiness.

An expectant mother enjoys some pickles from a jar. Photo: Alamy

Although scientists still haven’t found out the exact mechanics behind food cravings, nutritionists widely believe they indicate what our bodies are lacking. Let’s say you’re craving for some chips in the middle of the night. This might mean you need more energy, or calories.

Or if you really want to eat deep-fried chicken, your body might not have enough essential fatty acids. While this makes sense in a general context, there’s a lot going on while you’re pregnant. The cravings may have slightly different implications.

A pregnant young woman happily eats ice cream. Photo: Alamy

What do food cravings while pregnant mean?

Food cravings during pregnancy are really common. Studies reported 84 per cent of women worldwide claimed to experience some sort of food craving. But is it any different from normal?

When it comes to explaining why food cravings during pregnancy happen, there are two schools of thought. The first is similar to above; the body suffers from a dietary deficiency and is trying to tell you what it needs.

If you’re suddenly craving salty foods like French fries, this might mean you have low sodium levels in your blood. Find yourself reaching for a tub of cream? You may have low blood sugar.

As logical and functional as this sounds like, Professor Judith Brown of the University of Minnesota has not found any concrete evidence linking food cravings to nutritional requirements.

You’ll have been told you’re eating for two. It’s important you’re not just eating enough, but eating the right stuff. Having a balanced diet means getting enough protein, carbohydrates, and fats

But how do you explain weird cravings you get, like a sudden desire to eat wax or a handful of soil? This phenomenon of wanting to eat non-foods is known as pica. It’s generally believed to be related to an iron deficiency.

For less extreme cravings, nutritionists have suggested that hormonal fluctuations that cause changes in smell and taste. This might explain weird combinations you suddenly want, like ice cream with pickles. Or you might even be in the mood for coffee when you normally do not drink coffee.

What you can do about your food cravings?

While the jury is still out on why food cravings happen or are as strong as they are, take heart. There are steps you can take to minimise the impact of these impulses.

The best way to overcome food cravings is to stay ahead of the curve.

Always have healthy alternatives on hand like fruits and nuts. Photo: Alamy

1. Eat a balanced diet

You’ll have been told you’re eating for two. It’s important you’re not just eating enough, but eating the right stuff. Having a balanced diet means getting enough protein, carbohydrates, and fats. Do not forget about getting enough nutrients and vitamins to promote healthy growth for your little one!

2. Remember to eat at regular intervals

Mum-to-be, your body is undergoing a lot of physical change. All the aches, pains, and constant feeling of wanting to puke can make you feel like you do not have an appetite.

To limit food cravings, eat at regular intervals instead of waiting for hunger pangs as your cue. You can split your meal times up so you eat up to six small meals each day.

3. Keep healthy snacks on hand

If you’re used to snacking, swap out junk food with healthier alternatives. Stock up on fruits and nuts so you can grab them nearby when you’re feeling peckish. Also, remember to stop buying unhealthy food! If it’s not at home, you cannot be tempted to eat it.

4. Stay active

Doing exercise is a great way to stave off hunger pangs. It helps to control your hormone levels while providing a healthy distraction. It might feel uncomfortable, but you can still exercise safely. Try swimming to keep your fitness levels up.

5. Pay attention to these cravings

Rather than fight against food cravings, you can still treat yourself with healthy alternatives. If you feel the need for ice cream, choose low-fat yogurt instead. It still satisfies the sweet tooth and gives your body the sugar it’s yearning for. Nutritionists worldwide think food cravings might be your body’s way of telling you it needs more of certain nutrients. It can feel a bit disorienting at first but take steps to stay ahead, mummy-to-be, and you’ll be just fine.

Beat food cravings by planning ahead.

The article originally appeared in The Asian Parent.

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