What do Your Cravings Really Mean?

You’ve probably heard me speak and write about cravings before, and how we can learn to listen to our bodies in order to feed it intuitively. The most common question I’ve received throughout my pregnancy thus far is “Have you had any cravings”? And yes – I have! But they are the same types of cravings I’ve always had, even before becoming pregnant.

Besides the 10 days during my first trimester when all I wanted was cheese, potatoes with salt and potato chips (and a lot of cold water), now that I am in my final four months, I can honestly say nothing out of the ordinary has crossed my mind with what I have been “craving”, BUT I have listened in to what my body wants and needs.

I could easily make potato chips a prime food group to help offset the crunchy and salty foods I’ve been wanting, but I’ve found these strategies to work better for me, which I wanted to share with all of you. Because, honestly, pregnant or not, a craving can be defined as something that your body wants and/or needs.

Do I want something sweet?

If this is the case, where I simply have the desire for something sweet I’ve generally steered towards fruit. I mean it’s sweet right! Dried or fresh is often my choice, whether it’s dried cherries or prunes, or oranges or berries. There is always fruit on hand in my home for reasons like this, and it supports giving your body a good load of nutrients throughout the day. If you find yourself to have a constant “sweet tooth”, replacing one of those higher sweet items like candy, cookies or chocolate with a fruit is a great way to help your body then recognize the want for more natural sweetness.  If it’s snack time, or a few hours until your next meal, I would also suggest to pair this food with a source of protein. Check in here and here to read why and see some pretty delicious snack ideas.

Do I want something salty?

This is the savoury end of the spectrum, and it may mean a few things: you may be thirsty and the salty food will help you gravitate towards some water, your blood pressure may be a little low, you had an awesome sweaty workout and your body needs some replenishing – just some of the few reasons why a salty craving may hit. Before gravitating right to that bag of chips, ask yourself what some of the more natural “salty” foods may be that you could choose instead:

• Salty and creamy = cheese, Tzaziki or hummus dip with crackers
• Salty and crunchy (cold) = pickles
• Salty and crunchy (room temp) = lightly salted roasted nuts
• Salty and Warm = soup
• Salty and comforting = homemade nachos with melted grated cheese
• Salty and sweet = dark chocolate with Peanut butter

Do I want a specific food? (eg. Chocolate, pickles, cheese, etc)

When you are thinking of a specific food (even if it’s that chocolate Nanaimo bar from your favourite bakery), that’s what your body wants. Have you ever had a “craving” for a specific food and told yourself (a) Oh but I can’t have that or (b) I’ll just have this instead, and after indulging in something else went back for the next food, or something else? This may be because your body is asking for a specific food, and you did not give it to yourself, otherwise known as not fully satisfying your craving. I can guarantee that if you feed into your specific craving with that specific food, you will most likely not need ALL of it (ie. half of the Nanaimo bar) —- so do us both a favour and go grab that fresh one from the bakery, and savour it. Try to steer clear of grabbing a whole box (because the marketers make you believe it’s a cheaper deal) that will leave 11 extra squares starting at you in the face.

Are you wanting a specific “food group”?

Have you ever wanted cheese, yogurt, milk, or ice cream? Or a piece of steak or meat? This could be your body asking for a specific nutrient. Yup! When you become more intuitive in your eating patterns and learn to listen to your body, there could be moments when the “dairy” field may mean you need some calcium in your diet (for example). Or the meat/steak craving may indicate you need a boost of iron. You may then reflect and notice you haven’t had these foods in a few days or for my case, I know when I crave a piece of steak I haven’t included it in my diet for a week or longer.

Ask yourself if you’re thirsty?

Our thirst cues are much weaker than our hunger cues. Many times when we think we’re hungry, we are actually thirsty (about 37% of the time actually). So, do yourself a favour and sip your water or herbal tea throughout the day, and go for the water or tea (especially at night in front of the television here) before the food. By all means, if there is true stomach hunger, go in for that food you need, or if after having some water you still feel hungry, have a snack, but go for the water if you can sit and reflect that you may need it!

Are you bored?

This is HUGE! As a society we have lost the ability to simply sit and do nothing. To just read a book or watch a television program – not to mention the commercials and marketing that infiltrates our screens to entice us towards eating something. We may feel that we always have to be doing two or more things at once. Some times we may go grab that treat when all we really need is to sit tight, or pick up a puzzle (if we MUST do two things at once). Sit still for 2-6 minutes and just listen to your breathing. Amazing how hard this is, but just try it out

Here are a few tips and suggestions to get you going if and when a craving does hit!

• Sit with yourself for a few minutes to recognize what it is you may be wanting or needing. This assessment will allow you to recognize if you are truly hungry? If you want something salty, sweet, water, or a warm tea!
• Ask yourself if you’ve had that for a while (ie. vegetables, meat, fish). Maybe your body is craving a specific food or a nutrient.
• Look at the nutrition of something that would cure the craving but may be a healthier choice (for example, a fresh fruit instead of a candy or cookie)

Remember, everyone is different, and there is no one-size-fits-all, so if you feel you have been struggling with cravings for a while, reach out to a dietitian and have them support you to get on track of the more natural and whole foods more often so that you body learns to crave these types of foods, because it is so very possible.