If you've ever felt like your baby was trying to deliver you an urgent late-night message from the womb about tacos, you're among the 50 percent of pregnant women who experience food cravings during pregnancy. Contrary to the myth, food cravings aren't believed to be a sign that your body needs something from the food you crave. Cravings more likely result because of hormonal changes, according to the University of Maryland Medical Center. Giving in to cravings occasional won't harm a healthy pregnancy so long as you know what to eat on a regular basis to keep you and your baby healthy and well-nourished.
Fruits and Vegetables
Fruits and vegetables work like nature's multivitamins. They're packed with vitamins, minerals and disease-fighting phytochemicals. The vitamin A and vitamin C abundantly found in fruits and vegetables support your immune system and help your baby's skin, bones and teeth develop, according to the American Congress of Obstetricians and Gynecologists. Fruits and vegetables also pack plenty of fiber to keep you regular and help maintain stable blood sugar. Use fruit to calm your sweet tooth in place of high-fat snack foods, for a treat with a nutritional punch.
Whole Grains
Whole grains are rich in vitamin B-6, which aids red blood cell production. Your baby grows at an alarmingly quick rate during gestation, and your own blood volume increases 30 to 50 percent, so red blood cell production works overtime. Whole grains also contain fiber, and they typically take longer to digest than processed grains. That means they keep you full longer while steadily supplying you with energy from the complex carbohydrates they contain. Try brown rice, millet, quinoa and oats.
Lean Proteins
Lean meats, fish, legumes and soy products give you the protein you need for strong muscles. They also contain the iron and B-12 you and your baby need for a healthy nervous system and circulatory system. Ideally, you need three servings of lean protein per day. Those servings could come from a variety of sources, such as tofu, fish, beans or chicken. Pork, chicken and any ground meats you eat must be cooked to 160 degrees Fahrenheit to kill off potential E. Coli, salmonella or listeriosis bacteria.
Low-Fat Dairy
Calcium, magnesium and vitamin D are vital for your baby's bone and teeth development, but they're also important to your own health. When you don't get enough of these minerals, especially calcium, your body takes what it needs from your bones and tissues. This leeching away of minerals puts you at an increased risk for brittle bones as you age. Fortified, low-fat dairy products supply these nutrients, as do green leafy vegetables and some fruits. Avoid unpasteurized milk, cheese and fruit juice, according to FoodSafety.gov, as they could contain bacteria unsafe for pregnant women.
References
- American Congress of Obstetricians and Gynecologists; Nutrition During Pregnancy; August 2010
- FoodSafety.gov: Checklist of Foods to Avoid During Pregnancy
- BabyCenter; Food Cravings and What They Mean; October 2009
- University of Maryland Medical Center; Food Cravings; October 2008
- American Pregnancy Association; Pregnancy Nutrition; October 2008
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