How To Manage Food Aversions And Cravings During Pregnancy

It's very common to have cravings and food aversions while you're pregnant. In fact, up to 90 per cent of women experience cravings during pregnancy, especially during the first and second trimesters. Food aversions tend to go hand in hand with morning sickness.

For the most part, cravings and aversions are nothing to worry about and not a sign that something is wrong. Tune into your cravings so you can make healthy choices for you and your baby. 

For example, if you’re craving raw fish or sushi this may be a sign your body needs more iodine or omega-3s to support your baby’s rapid brain development. A craving for red meat may indicate a need for more iron or protein. Listen to your body. 

Before reaching for anything, ask yourself these questions to better understand your cravings:

• Am I craving this because I forgot to eat and my blood sugar is crashing?

• Am I actually hungry, or is this hunger more emotional?

• Am I thirsty and should I have a glass of filtered water or a cup of herbal tea?

• Am I tired and the cortisol spike is triggering a sugar craving?

• Is it a good idea to give this food to my baby? (If not, then I probably shouldn’t eat it either.)

• What's the healthiest way of satisfying this craving?

You have the power to change what you crave. 

The longer you go without processed foods and focus on eating whole, real foods, the easier it'll be not to eat junk. When you have a craving, fulfil it with something healthy. Substitute delicious and nourishing choices for the empty-calorie anti-nutrient alternatives.

Here are some suggestions…

Chocolate — Good quality dark chocolate or carob chocolate (just a couple of squares) or try making this nutritious Carob Chia Seed Pudding. You can also make your own sugar-free chocolate to help keep cravings at bay.

Softdrink — Filtered water or soda water with sliced fruit; enjoy a herbal tea hot or iced.

Hot Chips — This recipe for crispy loaded sweet potato chips courtesy of the wonderful and talented Luke Hines will hit the spot

Pizza — Homemade cauliflower pizza topped with a rainbow of veggies, pesto and rocket

Biscuits — Homemade refined-sugar-free bliss balls with nuts and seeds, or wrap two nuts inside a Medjool date or dried fig for a crunchy and nutritious pregnancy snack

Ice cream — Scoop of organic ice cream or Coyo ice cream topped with nuts and fresh berries; a scoop of Coyo yoghurt might also do the trick. Or make one of these tasty homemade popsicles

Pickles — Opt for kimchi, sauerkraut or miso instead; miso soup or spread organic miso on a wholegrain cracker or piece of toast

Fruit juice — Cold-pressed fresh fruit and vegetable juice or creamy smoothie (try this Omega-3 Smoothie or this Berry Smoothie)

Potato chips — Veggie sticks (carrot, cucumber, celery, capsicum) with homemade hummus

*Of course we will keep sharing delicious and nutritious pregnancy snack ideas throughout the NOURISH program

Are you craving carbs?

It's normal to crave carbohydrates in the first trimester. Reach for whole fruit instead of lollies and whole grain / seed crackers instead of sugary baked goods. As long as you’re making healthful choices, don’t feel guilty about occasionally giving in to these cravings as your body adjusts to the hormonal changes that are occurring. Our recipes and guidance will help you ease back to eating a lower-carb diet in the second trimester.

Are you craving non-food items?

Cravings for non-food items (this is known as “pica”), such as laundry starch or dirt, may indicate a mineral deficiency — namely iron, zinc and calcium. Cravings for ice can be a sign of iron deficiency. If you’re experiencing odd cravings let your healthcare provider know and consider getting tested for anemia and other nutrient deficiencies. 

And what about food aversions?

Most food aversions occur in the first trimester. This coincides with the time when your baby is most vulnerable to outside toxins. Due to the hormonal changes happening in your body, your taste buds and sensitivity to smells can become altered therefore making certain foods less appealing. During this time, opt for cold foods and leave the cooking to someone else (if you can).

Take heart in the fact that most food cravings and aversions are temporary. Trust in what your body is telling you and approach food choices mindfully, opting for whole foods and avoiding refined and processed foods as much as possible.