Health

Understanding and Managing Your Food Cravings

People find it funny when a pregnant woman develops an unusual appetite for foods like dill pickles coated in chocolate ice cream and peeled lemons with salt, sardines, and olives.

Is your body trying to tell you something? Sometimes, your body may be begging for a nutrient it lacks, such as calcium, potassium, or protein. It’s not always clear what motivates your appetites.

As long as they are satisfied by healthy means, cravings are harmless. There’s no shame in enjoying a daily slice of watermelon or a weekly peanut butter and banana sandwich. The issue may arise if excessive use of the beneficial food causes the body to store excess fat. That may happen if you give in to your cravings for high-calorie treats like ice cream sundaes and glazed donuts. However, it need not come to that.

Gaining healthy weight is possible if you take the necessary steps to manage your urges. (Studies suggest that gaining weight during pregnancy is dangerous for you and your child.) Here are seven strategies that will help you conquer those incessant urges:

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Number one, stick to whole, unadulterated foods.

Eating whole foods like fresh produce and lean proteins takes longer to digest, so the effects of fullness last longer, and fewer cravings occur. Conversely, the nutrients in highly processed meals like donuts, candy bars, ice cream, and white bread have been eliminated. Despite their allure, these foods are responsible for spiking and then crashing your blood sugar, draining your energy, and setting in motion a vicious cycle of desires that ultimately lead to weight gain. As a result, you should focus on consuming natural, healthy meals instead of them and save them for the odd treat.

Two, eat five small meals over three hours.

Spreading your food intake over five smaller meals instead of three larger ones benefits pregnant women because it helps normalize blood sugar levels (preventing fat storage), increases energy (instead of making you feel sluggish and tired), and reduces cravings. The Journal of the American Medical Association, among other respected publications, has advocated for this dietary pattern.

Three, aim for ten glasses of water a day.

Water is essential during pregnancy, and while some women report craving ice constantly, this is not necessarily the case for everyone. Blood contains water, which transports nutrients to the fetus. Constipation, hemorrhoids, and bladder infections are much less scary when you drink enough water (especially during pregnancy). Dehydration in the third trimester can produce contractions that may lead to early labor.

Water is involved in every metabolic process and helps wash out toxins produced when fat is broken down to have energy. Water is essential for your baby’s growth and development and is responsible for 75 percent of muscle tissue.

Your body “signals” you that it’s thirsty when you’re already dangerously dehydrated, so it’s essential to keep drinking water even when you don’t feel like it.

The fourth tip is to exercise frequently.

Researchers found that women who walked for 30 minutes a day had a more positive outlook and were better able to deal with the stresses of daily life. Walking during pregnancy is deemed safe even if you have never exercised before. Swimming, prenatal yoga, and riding a recumbent bike are other excellent cardio exercises that can be done throughout pregnancy. “I can’t eat while I’m exercising!” one woman exclaimed with hilarity.

5. Be consistent with your prenatal vitamin intake.

You and your kid will benefit from getting the proper nutrition, and you’ll be able to resist cravings more quickly. You don’t have a physiological need for a Big Mac and fries when you suddenly desire them. Protein, salt, or potassium deficiency are most likely the culprits. Taking prenatal vitamins can ensure you consistently get the nutrition your body needs during pregnancy.

After you’ve finished your meal, find something productive to do.

Get out of the house and do something active, like walking or cleaning the baby’s room, or read an excellent book to take your mind off eating. Don’t try to soothe your feelings by stuffing your face with junk food. Keeping a journal can help you cope with the highs and lows of pregnancy, and reading back over your entries can give you new perspectives.

7. Tell your doctor if you’ve been experiencing any strange urges.

An intense desire for inedible substances like clay, dirt, or laundry starch characterizes Pica. New York’s Comprehensive Family Care Center’s medical director of obstetrics and gynecology, Peter S. Bernstein, MD, MPH, remarked, “I’ve had women, and their babies develop lead poisoning from eating dirt during pregnancy; the neurological damage can be overwhelming.”

An iron or zinc deficiency may be the root cause of these undesirable cravings. The symptoms of pica can be evaluated by a medical professional who can then provide the necessary treatment.

If you’re an expecting mother and you’ve been craving a particular dish, I have good news: you don’t have to deny yourself. You can satisfy your body’s need for nutrients by eating something nutritious when you yearn for something high in sugar and calories.

Replace your ice cream with non-fat yogurt, for instance. Swap out the doughnuts for some whole wheat bread and fruit preserves. Try some fat-free banana bread instead of that slice of cake. Instead of drinking sugary colas, try mixing mineral water with fruit juice or lime.

You can get your mind moving correctly by considering these suggestions. You are in command when you have a firm grasp on what your body requires. In addition, gratify your cravings for greens like broccoli and spinach if you’re among the fortunate 10% who feel this way. For the remaining 90%, education, and resiliency go a long way.

The book Slim Mom Secrets: How to Have a Happy, Healthy Pregnancy and Baby was written by Jennifer Polimino. In addition to her work at [http://www.SlimMomSecrets.com], where you can find her free online newsletter filled with helpful pregnancy advice, [http://www.SlimMomCoach.com] is where you’ll find her free Healthy Pregnancy Coaching Club.

linda