Choosing healthier options to combat cravings.
- Eat more frequent mini-meals and snacks. Being less hungry can help curb cravings.
- Begin with a balanced breakfast with at least one whole grain and one fruit. Skipping meals can increase food cravings later in the day.
- Work with your cravings instead of fighting them. Indulge in moderation. A small serving of the food you’re craving might suffice.
- Maintain regular exercise (with your doctor’s approval). Exercise is shown to help reduce cravings.
|Craving for this?||Try this instead:|
|Chocolate candy||A square of dark chocolate|
|Ice cream||Sorbet, sherbet, or juice bars|
|Potato chips||Air-popped popcorn|
YUK! – Dealing with food aversions during pregnancyWhile pregnant you might develop aversions to certain foods including nutritious foods that you and your baby might need for good health. If some of your favorite healthy foods seem unappealing, try these substitutions:
|If this makes you want to hurl:||Try this instead:|
|Meat||Other protein sources, such as low-fat yogurt, low-fat milk, low-fat cheeses, beans, nuts, or tofu|
|Any kind of protein||Incorporating or disguising protein in a casserole or stir-fry with a flavorful sauce|
|Dark green leafy vegetables||Beta-carotene-rich fruits, such as peaches, apricots, or tropical fruits|
Fish during pregnancy: To eat, or not to eat?
Fish is low in fat and contains high-quality protein, Omega-3 fatty acids, and other essential nutrients.
The Omega-3 fatty acids in fish play a role in your baby's brain and eye development. But, certain fish, like shark, swordfish, tilefish, and king mackerel, can contain high levels of mercury that can be harmful to your baby. While pregnant you can safely eat up to 12 ounces per week of fish low in mercury (shrimp, salmon, catfish, canned tuna, etc.).*
*ACOG's Nutrition During Pregnancy Accessed 10/13/15.