All You Need to Know About Pregnancy Food Cravings

Common Pregnancy Food Cravings

Women experience a variety of food cravings during pregnancy. Some women even crave odd combinations of foods, such as ice cream with pickles. The most common pregnancy food cravings include:

• Sweets and desserts like ice cream and chocolates

• Animal proteins like eggs and red meat

• Fruits and vegetables like pineapples, lemons, raw mangoes, apples, etc.

• Savoury carbs that are high in calories, like chips and pizza

• Dairy products like milk and cheese

When do cravings start?

Pregnancy cravings are different for each woman, but they usually begin at the end of first trimester, increase in second trimester, and then reduce during the third trimester. Some women even report having cravings just one week into the pregnancy, while others may experience pregnancy food cravings right through the third trimester.

Why do these cravings occur?

No one really knows why food cravings develop, but several factors can contribute to their occurence:

• Enhanced sense of smell during pregnancy due to sensory changes can affect the kind of food you crave of dislike.

• Hormonal changes during pregnancy can influence taste and smell perception, which may lead to specific food cravings.

• Some cravings may arise from the body’s increased nutritional demands during pregnancy. This may be the body’s way of signalling a need for particular nutrients, such as iron and calcium.

• Pregnancy is emotionally and physically exhausting and certain foods can provide emotional comfort, stress relief and a sense of satisfaction or familiarity.

• Cultural norms, family traditions, and societal expectations can also play a role in shaping pregnancy food cravings.

What to do about food cravings?

It is OK to give in to the occasional food craving, as long as you continue to eat a good variety of healthy foods. Try not to over-indulge in a lot of unhealthy foods as it can cause excessive weight gain and dental issues.

Tips for managing cravings

The following suggestions will help you to manage your food cravings:

• eat regular, healthy meals, to help prevent sudden feelings of hunger

• keep your pantry stocked with healthy snacks

• don’t do the grocery shopping when you are hungry

• choose healthy, low glycaemic index (GI) foods that keep you full for longer (such as unsweetened rolled oats (porridge), wholegrain breads, baked beans, and fresh fruit)

• get plenty of sleep (research has shown that people who are sleep deprived tend to crave junk food more often than healthy foods)

• remain physically active

• drink plenty of water

• clean your teeth regularly

To learn more about nutritional needs during your pregnancy you can see a dietitian.

What foods to Avoid during pregnancy?

When you are pregnant, there are a few foods that you should avoid.

• raw or unpasteurised dairy products

• soft cheeses e.g. brie, goats cheese

• sushi

• raw eggs

• pate, meat spreads and smoked seafood

• ready to eat sliced deli meats

• undercooked food – especially meat