Managing Cravings; A Very Short Guide
When it comes to our diet, it is always best to focus on health, over self-control or numbers on a scale. That said, ‘controlling’ our cravings is not as easily done as it is said. To some extent, you cannot control them, but dealing with these cravings mindfully can still bring you release.
The most important thing to remember is not to deprive yourself. Your body is doing miraculous things right now! You deserve a treat! So, treat it like a treat! It’s okay to have a small amount of what you’ve craving, like a serving of dessert after a hearty dinner.
Firstly, eating a good breakfast will also help decrease cravings. A good breakfast includes fibre, protein, healthy fats, and natural sugars. Fibre is found everywhere from breakfast cereal to fruit. Protein comes from meat, as well as eggs, milk, and yoghurt. Healthy fats you can find in most dairy products, nuts and seeds, eggs (again), and specific oils (like olive and coconut). Natural sugars come from fruits and all natural juices (i.e. not from concentrate).
You don’t need to eat for two, 300-400 calories more than your diet before pregnancy is fine for most women. Double check with your doctor if you’re worried about your specific calorie count.
If you’ve had enough calories for the day, and you’re still having cravings, it’s alright to eat a little more. Watch for ‘nutritionally empty’ foods, foods that don’t give you lasting energy. Pay special attention to snacks with fibre and sugars, such as fruit!
If you’re concerned about where your calories are coming from, you can make simple swaps, to enjoy your treat without worry. Some swaps are simple, like swapping dark chocolate for milk chocolate, or swapping corn chips for potato chips. Some may take more creativity. Keep a journal of which treats scratch that itch best, for your own reference. You can also keep track of your meals and snacks in your journal. Not only will this help you perfect your recipes, but it can also show you which nutrients you’re not getting enough of each week.
Meal planning can help you ensure you’re getting all the nutrients your body needs on a weekly basis. Shoot for unsaturated fats, and get lots of protein, fibre, and electrolytes.
Getting regular with your food intake will also help you identify when cravings tend to come on. Drops in blood sugar proceed cravings, so accommodate yourself by preparing snacks you’re excited for, ones that are easy to grab when you feel cravings coming on. Snack time doesn’t have to be an official time; your meal planning can be as loose as you need to accommodate your busy life!
Just make sure to slow down when you eat. Eating slower, and more mindfully, will help you feel more full, more satisfied with your meal.
Cravings could also be your body’s way of telling you it wants something. Many people confuse thirst with hunger. Taking a few minutes to drink a full glass of water will hydrate you, and give your body time to reassess what it needs next. Even if you’re not actively craving anything, drinking more glasses of water throughout the day will aid your general health. Eight to twelve glasses throughout the day are recommended for pregnant women.
To help your body ‘reset’, you can also take a short nap. Prioritising sleep while pregnant will help your body stay energised throughout the day. It will also keep you on schedule, around which you can plan your meals and snacks.
Between snacks and meals, you may need to distract yourself. Many women find staying busy helps them to ignore cravings. Having something else to occupy your mind will help pass the time, and take focus away from food and cravings. This can be your career, or work around the house, or even taking out older children for the day. Exercise is also a good way to pass half an hour, or more if you’re particularly athletic. As above, a short nap can also serve as a great distraction. Something to chew, such as ice, gum, mints, or even lollypops can help more physical cravings, especially if what you’re craving is to bite or to chew.
Finding safe foods, ones you always enjoy no matter the time of day, can also cut down cravings. Providing your body something it enjoys, even if it’s not exactly what you’re craving, can at least put you in a better mood to face your cravings. Oppositely, trying new recipes or perfecting old ones will broaden your ability to feed your cravings with long lasting energy, and give you a new project to distract yourself with!
Sometimes, you may crave a food you can’t eat. For example, you may be vegan and craving cheese. Cravings can be difficult, but struggling with your moral restrictions is difficult as well. Remember, there is no need to eat what you are craving, you will survive so long as you nurture your body. But, if you break your diet, please don’t feel guilty. Pregnancy cravings are difficult, and setbacks happen. You aren’t the first and you won’t be the last. It’ll stay a secret between you and your baby, and your baby can’t talk yet.
Sometimes, you may crave something that isn’t food, such as rocks, plastics, fabrics, etc. This doesn’t necessarily mean anything is wrong, but it is absolutely something you should talk to your doctor about. Craving non-food items is usually harmless, but it can be a struggle to process those desires.
Talk to your doctor if any strange cravings come up, be they things excluded by your diet, non-food items, or any cravings you find odd. Your doctor has most likely seen it all before, and will know to step in, if you or your health are in danger.
Most importantly, remember this too shall pass. And, if all else fails, do what women have been doing for thousands of years; blame the baby.