You’re in the magical (and sometimes mysterious!) journey of pregnancy, and along with all the excitement, anticipation and changes may come those notorious pregnancy cravings.
One minute you’re all about that green smoothie life, and the next you’re dreaming about ice cream, French fries or a giant jar of pickles. Or maybe it’s something you never particularly liked before pregnancy that suddenly sounds absolutely delicious.
Welcome to the world of pregnancy cravings!
Here is our guide to happy and healthy munching, brought to you in partnership with The Pregnancy & Parenting Center.
Before you reach for that jar of pickles—or whatever your craving du jour may be—let’s talk about why pregnancy cravings happen, how you can satisfy them while still getting the nutrients you and your growing baby need, and when an unusual craving deserves a call to your healthcare provider.
Understanding Pregnancy Cravings
First, let’s talk about what’s going on in that amazing body of yours.
Food cravings and food aversions can both happen during pregnancy. You may suddenly love a food you rarely ate before—or discover that the smell of one of your former favorites now sends you running in the opposite direction.
Why?
There isn’t one simple explanation for pregnancy cravings. Pregnancy brings significant hormonal and physical changes that can affect your appetite, sense of smell and sense of taste. Changing nutritional needs may also play a role.
Whatever the reason for your sudden desire for strawberries at 10 p.m., know that food cravings can be a normal part of pregnancy.
The key is finding a balance between enjoying the foods you’re craving and making sure you’re eating a variety of nutritious foods that support a healthy pregnancy.
Managing Pregnancy Cravings the Smart Way
Balance Is Key
Pregnancy doesn’t mean every bite has to be perfect.
If you’ve been thinking about a chocolate chip cookie all afternoon, enjoying a cookie isn’t going to undo all of your healthy choices. Instead of labeling foods as “good” or “bad,” think about your overall eating pattern.
The American College of Obstetricians and Gynecologists (ACOG) recommends eating a variety of foods during pregnancy, including fruits, vegetables, whole grains, proteins and dairy products or other calcium-rich foods.
The goal isn’t perfection. It’s nourishment.
Try a Healthy Alternative
Sometimes you can satisfy a craving with a more nutrient-rich alternative.
Craving something salty? Try lightly salted popcorn, whole-grain crackers or nuts.
Want something sweet? Try berries with Greek yogurt, apple slices with peanut butter, a smoothie or a piece of fruit.
Craving something cold and creamy? Blend frozen fruit with yogurt or milk for a simple homemade smoothie.
And if what you really want is ice cream? It’s OK to enjoy some ice cream!
Pairing the foods you crave with nutrient-rich foods can be another easy strategy. For example, pair fruit with yogurt, crackers with cheese or an apple with peanut butter to add protein, calcium or healthy fats.
Don’t Forget to Hydrate
Your body needs plenty of fluids during pregnancy. Keep a water bottle nearby throughout the day and sip regularly rather than waiting until you’re extremely thirsty.
If plain water isn’t appealing, try adding slices of lemon, lime, cucumber, strawberries or another favorite fruit.
And remember that foods can contribute to hydration, too. Watermelon, oranges, berries, cucumbers, soups and yogurt can all add fluids to your day.
Plan Ahead for Hungry Moments
Pregnancy hunger doesn’t always wait for a convenient time.
Keeping a few easy snacks nearby can make it much easier to choose something satisfying when hunger strikes.
Try keeping some of these pregnancy-friendly snacks on hand:
- Fresh fruit
- Greek yogurt
- Nuts and seeds
- Whole-grain crackers and cheese
- Veggie sticks with hummus
- Nut butter and apple slices
- Hard-boiled eggs
- Popcorn
- Cottage cheese and fruit
- Homemade trail mix
If nausea makes larger meals difficult, ask your healthcare provider whether eating smaller meals or snacks throughout the day might work better for you.
Make Nutrition Count
Pregnancy increases your need for several important nutrients.
According to ACOG’s healthy eating guidance for pregnancy, nutrients such as folic acid, iron, calcium, vitamin D, choline and omega-3 fatty acids are especially important during pregnancy.
That’s one reason prenatal vitamins are generally recommended—but a prenatal vitamin isn’t intended to replace a healthy diet.
Think variety rather than perfection. Over the course of your week, try incorporating colorful fruits and vegetables, whole grains, protein-rich foods and healthy fats.
Keep Moving—With Your Provider’s OK
Regular physical activity can be another important part of a healthy pregnancy. For most people with uncomplicated pregnancies, physical activity is encouraged, but your individual circumstances matter.
Walking, swimming and certain prenatal exercise programs may be good options. ACOG offers additional information about exercise during pregnancy.
Talk with your healthcare provider about what kinds and amounts of activity are appropriate for you.
A Quick Word About Food Safety
Pregnancy also comes with a few special food-safety considerations.
Certain foods carry a higher risk of foodborne illness or exposure to substances that can be harmful during pregnancy. Mayo Clinic’s pregnancy nutrition guidance recommends avoiding raw or undercooked meat, poultry, eggs and seafood; unpasteurized foods; and certain fish that are high in mercury. Fruits and vegetables should be washed thoroughly.
You’ll also want to talk with your healthcare provider about caffeine and any herbal teas or supplements you’re considering.
When you’re unsure whether a food is pregnancy-safe, don’t be afraid to ask.
When a Craving Could Be Concerning
Most pregnancy food cravings are simply that—food cravings.
But there are some cravings you shouldn’t ignore.
An intense desire to chew ice, for example, can sometimes be associated with iron-deficiency anemia. Mention it to your healthcare provider, particularly if the craving is persistent.
Even more importantly, tell your healthcare provider if you develop cravings for substances that aren’t food.
A condition called pica involves cravings for nonfood substances such as dirt, clay, laundry starch, ashes or other items. Don’t eat these substances. Contact your healthcare provider so they can help determine whether a nutritional deficiency or another issue may be contributing to the craving.
Give Yourself Some Grace
Pregnancy brings a lot of changes. Your body is doing extraordinary work, and your appetite may not look exactly the same from one day—or one trimester—to the next.
Some days, a colorful salad may sound wonderful.
Other days? That pickle may be calling your name.
Rather than stressing over every bite, focus on the bigger picture: eat a variety of nutritious foods, drink plenty of fluids, take your prenatal vitamin as directed, follow pregnancy food-safety guidelines and keep your healthcare provider informed about any concerns.
And remember that you don’t have to navigate pregnancy and parenting alone.
The Pregnancy & Parenting Center provides free support, resources, education and practical assistance to expectant parents and families. Whether you’re preparing for your baby’s arrival or adjusting to life with a little one, we’re here to walk alongside you.
So enjoy this chapter—including some of those quirky pregnancy cravings.
Pickles and ice cream, anyone?
Happy and healthy munching!
This article is for educational purposes and isn’t a substitute for individualized medical advice. Talk with your healthcare provider about your nutritional needs, supplements, pregnancy symptoms or unusual food cravings.
Sources & Further Reading