When my eldest sister was pregnant with her first, golden-haired child (or as her husband affectionately called her, “prego”), she ate entire boxes of that evil girl scout cookie, Thin Mints, at a sitting. She would easily have jumped a Girl Scout for a couple extra boxes if not kept in stock. Sure, pregnant women “eat for two” or more, but that necessary, extra caloric intake, especially late in pregnancy, hardly explains the intense cravings.
In fact, a woman’s body actually becomes more efficient during pregnancy in pulling the nutrients out of food, meaning that until late in the pregnancy, she shouldn’t have to consume many more calories. While food cravings during pregnancy are undeniable (as any mother will tell you), the medical community disagrees regarding their cause. Many doctors believe these cravings point to certain nutritional needs, essential for the healthy growth of the baby. Many studies though have not found a correlation between pregnancy cravings and nutritional deficiencies.
Most doctors do agree that the extreme hormonal changes during pregnancy can drastically affect a woman’s sense of taste and smell, making her crave things unheard of outside of pregnancy. Luckily, indulging these cravings is generally safe (with the strong exception of the rarer phenomenon of pica, in which pregnant women crave inedible items like dirt, paint chips, and cigarette butts). When indulging certain cravings, pregnant women should keep in mind certain super-healthy pregnancy foods and avoid risks associated with a few foods.
Cravings to Indulge
Milk- Dairy products, such as milk, cheese, yogurt, and even low-fat ice cream (or frozen yogurt perhaps), can be good indulgences for pregnant women. Since a growing baby demands a great deal of calcium, a pregnant woman should increase consumption of dairy products and other calcium-rich foods to prevent calcium loss from her own bones. A glass of milk also contains useful amino acids. Other calcium rich foods include tofu, almonds, and dark green vegetables like kale, spinach, and broccoli.
Crave This: Tofu Ice Cream, Chocolate Tofu Ice Cream, Vanilla Ice Cream (Try low-fat options in this recipe), Homemade Vanilla-Papaya Ice Cream, Broccoli with Thai Peanut Sauce, Fresh Broccoli Salad, Baby Greens with Mandarin Oranges, Almonds and Ginger Soy Vinaigrette, Barley Salad With Almonds & Apricots
Pickles and Olives- The craving probably comes from the sodium in these foods, and a pregnant woman does need more sodium in her diet (just don’t go overboard). Sodium also helps balance sugar intake, as in pickles and ice cream.
Crave This: Brenda's Bread and Butter Pickles, Refrigerator Pickles, Italian Vegetable Pickle
Apples- Apples are a super food, jam-packed with potassium, magnesium, phosphorous, and calcium, all important during pregnancy. The pectin in apples also helps lower cholesterol in a high-fat diet.
Crave This: Applesauce, Herbed Lamb with Apples, Laura's Applesauce Muffins, Pork Chops and Apples, Braised Red Cabbage And Apples, Applesauce Oat Bran Muffins
Melon- Although all melon varieties are high in potassium, vitamin A, and other important nutrients, cantaloupe is especially good for you with a variety of nutrients including calcium and magnesium.
Red Meat- Does the baby “want a steak?” Well, it’s about the iron really. Iron is more readily absorbed from meat sources like red meat, dark poultry, and salmon than plant sources. Other sources include dried beans, tofu, eggs, blackstrap molasses, leafy green vegetables, and iron-fortified breakfast cereals. The body uses iron to make hemoglobin, the oxygen-carrying component of red blood cells. Without adequate amounts of iron, the body cannot make enough red blood cells to bring oxygen to all the body’s tissues and organs for them to function properly. This condition is known as anemia. Thus, iron is especially important for a pregnant woman and her growing baby.
Crave This: Dry-Rub Marinated Rib-Eye Steaks With Grilled Onions And Sweet-And-Spicy Dipping Sauce, Tofu Swiss Steak, Ultimate Grilled Steak, Flank Steak with Marinade, Roast Chicken with Sweet Garlic, Melted Onions, and Sour Orange, Soft Molasses Cookies, P.F. Chang's Lettuce Wraps, Baked Eggs with Leeks and Smoked Salmon, Citrus Salmon
Eggs- Eggs are the most protein-rich food, and it’s generally only the accompaniments (sausage, bacon, etc.) which are unhealthy. In fact, eggs boast an impressive list of other health benefits, including helpful choline, amino acids, and more.
No Booze- Yep, we should all know by now how bad alcohol is for developing fetuses.
No Caffeine- A correlation has been found between caffeine (black tea, cola, green tea, and coffee) and miscarriage. Luckily, the small amounts of caffeine in chocolate should not be an issue.
These foods may contain the bacteria Listeria, which can harm an unborn baby:
Unpasteurized soft cheese such as feta, Brie, and goat cheese
Unpasteurized milk
Deli Meat
Smoked Seafood
Pate
Fish with Mercury- High levels of mercury have been linked to developmental delays and brain defects in developing fetuses. Fish with high levels of mercury include grouper, swordfish, mackerel, and tuna. Canned, chunk light tuna generally has lower amounts of mercury, but still should be consumed in moderation. Consult this article for more information.
Raw Shellfish, Eggs, and Meats- We all love our sushi and fresh Caesar dressing, but you risk the bacteria salmonella, which is NOT good for you or your baby’s health.
Unwashed Vegetables- Make sure to wash all our vegetables before consuming to avoid exposure to a parasite called toxoplasmosis. This parasite can also be spread through soiled cat litter boxes, so make sure to change the litter box often if you have a cat. A pregnant woman can pass the infection on to the baby without having symptoms herself.
Sources:
American Pregnancy Association
Baby Center
IVillage-Pregnancy and Baby
WedMD- Health and Baby
