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Food Cravings: What They Mean And How To Handle ThemYou may wonder, What is my body trying to tell me? And sometimes, that is the case—your body is craving something it needs, like calcium, potassium, or more protein. Other times, it's a mystery why you crave what you do. Cravings are not harmful as long as they're healthy. There's nothing wrong with eating watermelon every day or having a peanut butter and banana sandwich once in awhile. The problem may come if eating too much of a good thing leads to gaining too much weight. That's likely to happen if you happen to crave ice cream sundaes and glazed donuts, and you let those high calorie foods get the best of you. But that doesn't have to happen. You can take steps to get cravings under control and gain only the amount of weight that is healthy for you. (Research has shown that gaining too much weight puts you, and your unborn baby, at risk.) Here are seven tips to help you win the battle over those constant and sometimes annoying cravings: 1. Eat natural, unprocessed foods. Fresh fruits, vegetables and lean meats are healthier, take more time to digest, keep you feeling full longer, and stave off cravings. On the other hand, highly processed foods such as donuts, candy bars, ice cream, and white bread are stripped of their nutrient content. Even though they may be tempting, these foods are the ones that spike your blood sugar and then send it crashing, zapping your energy and creating a never-ending cycle for cravings that lead to increased body fat. Therefore, it's best to limit your intake of these to an occasional splurge snack and concentrate on eating natural, healthy foods instead. 2. Eat five mini meals, spaced three hours apart. By spreading your meals over five mini-meals, rather than two or three large meals, you stabilize your blood sugar levels (which stops fat storage), you jump start your energy levels (instead of feeling sluggish and tired), and ward off cravings--all things you need when you're pregnant. This eating schedule has even been recommended in prestigious scientific journals such as the Journal of the American Medical Association. 3. Drink water throughout the day, at least 10 glasses. Some women report having an insatiable desire for ice when they're pregnant, but even if you don't, your body needs lots of water, because water is absolutely vital during pregnancy. Water carries nutrients through your blood to your baby. Water is also great for helping prevent bladder infections (common during pregnancy), constipation, and hemorrhoids. During the third trimester, dehydration can even cause contractions that may trigger premature labor. Water also helps flush out toxins that can be released when fat is burned for energy, and it is involved in every metabolic function in your body. Yet another important thing to keep in mind about water—it makes up 75 percent of muscle tissue, so it's vital for the development of your baby. The key is to drink water even when you're not thirsty, because by the time your body "signals" you that it's thirsty, you're already too low. 4. Get regular physical exercise. Studies have showed that women who walked for 30 minutes a day were better able to cope with their emotions and handle challenges that came up during the day. Walking is considered safe for pregnant women, even for those who previously have not exercised. Other good aerobic activities are swimming, prenatal yoga classes, and riding a recumbent bike. As one woman said, laughing, "I can't eat while I'm exercising!" 5. Take your prenatal vitamins faithfully. Getting the vitamins you need nourishes your baby, yourself, and helps keep cravings away. When you get an overwhelming desire for a Big Mac and fries, it's not that your body needs that particular food. More likely, it's trying to tell you that you need more protein, sodium, or potassium. Prenatal vitamins help provide the nutrients you need on a consistent basis. 6. When you’re done eating, get busy doing something else. Go for a walk, organize the baby's room, read a good book, or anything else that gets your mind off of food. Don't feed your emotions by consuming extra calories. Writing in a journal can help you deal with the ups and downs of being pregnant and even provide valuable insight as you look back over what you've written. 7. Report any bizarre cravings to your health care provider. A condition known as pica is an overwhelming craving for a nonfood item such as clay, dirt, or laundry starch. Peter S. Bernstein, MD, MPH, medical director of obstetrics and gynecology at the Comprehensive Family Care Center in N.Y. said, "I've had women and their babies develop lead poisoning from eating dirt during pregnancy; the neurological damage can be overwhelming." The cause for this unhealthy craving may be an iron or zinc deficiency. If you have pica, your doctor can test you to see what you need and give you relief. The good news for all expectant women who yearn for a particular food is that you don't have to go without some satisfaction. If you're craving something with a lot of sugar and calories, try substituting something healthy that will give your body the nutrition it's asking for. For example, instead of having ice cream, have non-fat yogurt. Instead of donuts, have whole wheat toast with fresh fruit jam. Instead of a slice of cake, have low-fat banana bread. Pass on the sugary cola drinks and opt for mineral water with fruit juice or lime. These ideas can help you start thinking in the right direction. Once you understand what your body really needs, you can take control. And if you happen to be one of the lucky 10 percent who craves vegetables like broccoli and spinach, then go ahead and give in to your desires. For the other 90 percent, a bit of knowledge and a big dollop of coping skills go a long way. Jennifer Polimino is the author of the book Slim Mom Secrets: How to Have a Happy, Healthy Pregnancy and Baby. She also has a FREE Healthy Pregnancy Coaching Club at http://www.SlimMomCoach.com and she publishes a FREE online Healthy Pregnancy Tips newsletter, available at http://www.SlimMomSecrets.com |
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