Pregnancy is a beautiful journey filled with remarkable transformations, both physical and emotional. One aspect that many expectant mothers experience is pregnancy cravings. These cravings can range from the ordinary to the bizarre and can sometimes feel overwhelming. We spoke to our expert, Eshanka Wahi, Culinary Nutritionist and Holistic Wellness Coach, who explained how to manage pregnancy cravings mindfully.
Tips To Manage Pregnancy Cravings Mindfully
Wahi recognises the significance of addressing pregnancy cravings with a mindful approach. According to Frontiers in Psychology, cravings in women tend to become more frequent and intense during two specific periods: the premenstrual phase (approximately eight days around the onset of menstruation) and during pregnancy. Here are some expert-recommended tips to manage cravings during pregnancy:
Understanding the Roots of Cravings
Wahi emphasises the importance of understanding why you're experiencing cravings. She said, “Pregnancy hormones can play a significant role, but sometimes cravings can also indicate specific nutritional needs.” Are you craving sweets because you're tired or protein because you're hungry? Identifying the underlying cause can help you make better choices.
Balanced Diet
Wahi encourages pregnant women to focus on a well-balanced diet as the foundation for managing cravings. She added, “This means incorporating a variety of foods rich in essential nutrients, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. This will help in reducing the intensity of cravings.”
Also Read: Nutrition During Pregnancy: Expert Explains Impact Of Nutrition On Your Pregnancy Mood
Mindful Indulgence
Wahi promotes the idea of mindful indulgence. She said, “Instead of denying yourself the foods you crave, try to satisfy them more healthily. For instance, if you're craving ice cream, opt for a small serving of Greek yoghurt with honey and fresh berries. This way, you enjoy the flavours you desire while providing nutritional benefits.”
Healthy Snacking
Wahi advises keeping healthy snacks readily available. Stock up on nutrient-dense options like nuts, yoghurt, and chopped fruits and veggies. These can help curb cravings and provide sustained energy throughout the day.
Hydration
Sometimes, what you perceive as hunger or cravings may be your body's way of telling you it's thirsty. Wahi suggests staying well-hydrated by drinking water, herbal teas, and natural fruit-infused water. Proper hydration can help reduce unnecessary cravings.
Plan and Prepare
Wahi recommends planning your meals and snacks in advance. Having a meal schedule and nutritious snacks on hand can help you resist impulsive and less healthy cravings.
Also Read: Pregnancy Care: Experts Shares A Pregnancy-Friendly Fitness Routine For Expecting Mothers
Cooking and Creativity
Wahi encourages pregnant women to get creative in the kitchen. You can experiment with healthier versions of your favourite dishes. Cooking at home allows you to control the quality of ingredients and make nourishing choices.
Mindful Eating
Wahi promotes mindful eating as a valuable tool for managing cravings. She said, “Take your time to savour each bite, appreciate the flavours, and listen to your body's hunger cues. This helps you differentiate between true hunger and cravings.”
Seek Support
Wahi understands that managing cravings can be challenging. She suggests seeking support from a healthcare provider or nutritionist who can offer personalised guidance and strategies for managing cravings during pregnancy.
Bottomline
Wahi concluded, “While cravings are a natural part of pregnancy, they don't have to derail your commitment to a healthy lifestyle. By following the tips mentioned above, you can enjoy your pregnancy while nurturing your body and your baby with nutritious choices. So, remember that with a little mindfulness and creativity, you can manage those cravings and maintain a nourishing diet throughout your pregnancy.”
[Disclaimer: The information in this article is shared by a registered healthcare expert and is for informational purposes only. Hence, do not substitute this information with medical treatment.]