Healthy Ways to Curb Your Cravings During Pregnancy
Pregnancy is not a time to overindulge in sweets and heavy snacks. Read on for information on how to snack healthfully during your pregnancy and maximize nutrition.
Julie sat down to a big bowl of chocolate chip cookie dough ice cream. Her plan was to kill two birds with one stone. The ice cream was a fun way to help fulfill her calcium needs for the day, and to supply her with the extra calories required for pregnancy. "I'm eating for two now," she said to herself.
In truth, pregnant women only need about 100 extra calories per day in the first trimester, and 300 more per day in the second and third trimesters. A single half cup serving of premium ice cream, at around 250 calories, can easily meet that in a few quick spoonfuls!
Though it's true that your body is hard at work, pregnancy is not a license to eat unlimited amounts of food or ignore salt and fat intake. Weight gain above and beyond what your doctor suggests can increase your risk for gestational diabetes and high blood pressure. In time, this can put both your and your baby's health at risk.
The art of healthy snacking
Most pregnancy guidelines recommend smaller meals with built-in snacks rather than three large meals per day. As the baby grows, it's often hard to eat too much at once. Overeating can bring on gas, heartburn, belching and digestive discomfort at any stage in the game.
Also, healthy snacks can help curb cravings between meals and provide the extra nutrients you need without going overboard. You need to choose wisely, though. It doesn't take much food to add 100 to 300 calories to your diet every day. A simple but well-planned snack in the afternoon or evening can add just the right amount of calories and nutrition.
Healthy snacks for mothers-to-be
Check out the following fun snack options. They offer a variety of whole grains, dairy products, fruits and vegetables. These foods contain calcium, iron, folic acid and fiber - all important nutrients during pregnancy for you and your growing baby.
Oh so sweet
A whole-wheat toasted English muffin topped with 1 tablespoon of natural peanut butter and a sliced banana
One large baked apple topped with eight walnut halves and cinnamon
1 cup chocolate milk and a banana
1 cup vanilla low-fat yogurt or 1 percent cottage cheese topped with 1 cup chopped fresh fruit and 2 tablespoons walnuts or almonds
Fruit smoothie with 1 cup skim milk, 1 cup fresh berries and 3/4 cup low-fat vanilla yogurt
1 packet of quick-cooking maple-cinnamon oatmeal made with skim milk instead of water
Crunchy craving
Two large cinnamon rice cakes spread with 1 to 2 tablespoons of natural peanut butter
A large bowl of vegetable bean soup with four whole-grain crackers
One large sliced apple (with skin) and 10 to 12 flavored mini rice cakes
1/4 cup of hummus, six to eight whole-grain crackers and cut-up celery and carrot sticks
Eight whole-grain crackers with 2 oz. of low-fat cheddar cheese and one cup of red or yellow pepper strips
Homemade trail mix combining 20 almonds or cashews, 2 tablespoons of raisins and a cup of whole-grain cereal
Of course, occasional treats and indulgences are allowed. They can be a part of any eating plan, pregnant or not. The goal is to establish a well-balanced eating pattern overall. Getting into the practice of healthy snacking now can lead to good habits after pregnancy and beyond.
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