Five healthy fixes for junk food cravings
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Many women crave particular foods during pregnancy. And while a few have been known to pine for broccoli, bananas, or oatmeal, most have visions of ice cream and chocolate dancing in their heads. (Read more about what pregnant women crave.) If your urge for sugar and fat is just too powerful to resist, go ahead and indulge — occasionally. But think, too, of your growing baby and all the nutrients she needs. For her sake, try to keep your cravings in check.
Here are five ways to control your cravings without making yourself feel more deprived than you already do:
• Eat breakfast every day. You'll be less susceptible to mid-morning snack attacks. A winning combination: A glass of calcium-fortified orange juice, yogurt and fresh fruit, and a whole wheat bagel or toast with jam.
• Exercise regularly. It's an excellent way to curb hunger. (See the best exercises during pregnancy.)
• Get the emotional support you need. The hormonal roller-coaster of pregnancy can make you more vulnerable to mood swings. You may turn to food when what you really need is someone to talk to, according to Elizabeth Somer, who wrote Nutrition for a Healthy Pregnancy
• Train yourself to think small. Try a few spoonfuls of ice cream rather than a whole bowl; one square of chocolate instead of the entire bar.
• Substitute healthy stand-ins for your cravings. See our list below for a few suggestions, and check out the other parent tips that follow:
Instead of Try
Ice cream Nonfat frozen yogurt, sorbet, or sherbet
Can of cola Mineral water with fruit juice or a squeeze of lime
Doughnut or sweetened pastry Whole-grain bagel with jam
Slice of cake Low-fat banana-nut or zucchini bread. If you must have cake, try angel food topped with fresh strawberries.
Sugar cereals Whole-grain cereal or oatmeal topped with brown sugar
Potato chips Low-fat chips, microwave popcorn, pretzels
Sour cream Nonfat sour cream, nonfat plain yogurt
Sundae toppings Fresh berries or sliced bananas. If you crave crunch, throw on some crispy rice cereal.
Canned fruits in sugar syrup Fresh fruit, unsweetened frozen fruit
Chocolate Fat-free hot cocoa made with nonfat milk. Or make some trail mix with raisins, dried fruits, nuts, and just a small handful of chocolate chips
Cookies Graham crackers. Add a little peanut butter for pizzazz.
Cheesecake or other creamy dessert Small slices of cheese on whole wheat crackers, low-fat rice or vanilla pudding
Many women crave particular foods during pregnancy. And while a few have been known to pine for broccoli, bananas, or oatmeal, most have visions of ice cream and chocolate dancing in their heads. (Read more about what pregnant women crave.) If your urge for sugar and fat is just too powerful to resist, go ahead and indulge — occasionally. But think, too, of your growing baby and all the nutrients she needs. For her sake, try to keep your cravings in check.
Here are five ways to control your cravings without making yourself feel more deprived than you already do:
• Eat breakfast every day. You'll be less susceptible to mid-morning snack attacks. A winning combination: A glass of calcium-fortified orange juice, yogurt and fresh fruit, and a whole wheat bagel or toast with jam.
• Exercise regularly. It's an excellent way to curb hunger. (See the best exercises during pregnancy.)
• Get the emotional support you need. The hormonal roller-coaster of pregnancy can make you more vulnerable to mood swings. You may turn to food when what you really need is someone to talk to, according to Elizabeth Somer, who wrote Nutrition for a Healthy Pregnancy
• Train yourself to think small. Try a few spoonfuls of ice cream rather than a whole bowl; one square of chocolate instead of the entire bar.
• Substitute healthy stand-ins for your cravings. See our list below for a few suggestions, and check out the other parent tips that follow:
Instead of Try
Ice cream Nonfat frozen yogurt, sorbet, or sherbet
Can of cola Mineral water with fruit juice or a squeeze of lime
Doughnut or sweetened pastry Whole-grain bagel with jam
Slice of cake Low-fat banana-nut or zucchini bread. If you must have cake, try angel food topped with fresh strawberries.
Sugar cereals Whole-grain cereal or oatmeal topped with brown sugar
Potato chips Low-fat chips, microwave popcorn, pretzels
Sour cream Nonfat sour cream, nonfat plain yogurt
Sundae toppings Fresh berries or sliced bananas. If you crave crunch, throw on some crispy rice cereal.
Canned fruits in sugar syrup Fresh fruit, unsweetened frozen fruit
Chocolate Fat-free hot cocoa made with nonfat milk. Or make some trail mix with raisins, dried fruits, nuts, and just a small handful of chocolate chips
Cookies Graham crackers. Add a little peanut butter for pizzazz.
Cheesecake or other creamy dessert Small slices of cheese on whole wheat crackers, low-fat rice or vanilla pudding
