Many received ideas continue to circulate around the diet of the mother-to-be: the famous “strawberry cravings”, the adage “you have to eat for two during pregnancy”, and so on. Certain physiological factors could be at the origin of these pregnancy cravings, which may end up weighing on the scales.

During pregnancy, the mother-to-be may have an aversion to foods that she usually liked, or vice versa. 26% of future mothers would see their taste change during pregnancy (1).

As is often the case during pregnancy, hormones are largely responsible for this change in food preferences. These hormonal fluctuations also cause changes in the sense of smell, a sense that actively participates in the sense of taste.

A hypothesis (called “functional adaptation) suggests that instinctively, the pregnant woman experiences an aversion to food, odors that could be harmful to the fetus (2). Hypothesis reinforced by the fact that the foods for which the mother-to-be is averse are often those that cause nausea and vomiting (and therefore that the body rejects, to protect itself).

In some expectant mothers, nausea at the start of pregnancy will lead to loss of appetite. Stress, anxiety related to pregnancy and certain pathological situations can also cause loss of appetite.

However, it is important to continue to eat well because energy and nutritional needs are increased during pregnancy. It is advisable to eat several small meals during the day, taking care to choose nutritionally dense foods. We should therefore avoid industrial foods, which are often called “empty calories”: they provide a lot of calories but few nutrients (vitamins, minerals, etc.).

In other expectant mothers, on the other hand, pregnancy will rhyme with food cravings, these compulsive cravings to eat, most often a very specific food – and not another! These are the famous “strawberry cravings” that we associate in the collective imagination with pregnancy.

One study (3) has shown that pregnancy cravings are more frequent and intense during the second trimester, and decrease significantly as the term approaches.

As part of a theoretical essay on cravings in pregnant women (4), two researchers have established, based on blogs devoted to mothers-to-be, a ranking of the main foods subject to these cravings. In the lead are sweet foods such as chocolate, candies (25,9%); then tied for foods rich in carbohydrates, calories and salty (pizza, fries) and proteins (chicken, steak) (19,3%). Next come fruits (18,8%) and fatty and salty dairy products (17,8%).

This same study put forward different hypotheses as to the origin of these cravings:

• cravings could be the consequence of hormonal fluctuations, especially in progesterone and estrogen;
• they would be a response to a nutritional deficit, because certain nutrients are particularly important for the development of the baby;
• the desired food contains a specific pharmacological ingredient that the body is in demand for. This is particularly the case with certain phytochemicals contained in chocolate;
• food cravings are closely linked to cultural and psychological factors. Pregnancy is indeed one of the few – if not the only – periods in which society shows leniency towards women’s appetite and weight (although this is changing with “mommyrexia”). . There is also a whole cultural tradition around the “desires” of the pregnant woman.

Food cravings are thought to be the main cause of excessive weight gain during pregnancy, a study indicates (5).

Without depriving yourself or going on a “diet”, it is important to favor carbohydrate foods with a low or medium glycemic index: rice or wholegrain pasta, legumes, etc. With their fiber (also anti-constipation), vegetables are very satiating and also provide many vitamins and minerals. They must be present at all main meals. Proteins are also satiating, as are good quality lipids (omega 3 in particular).

It is not forbidden to make snacks during the day. Quite the contrary: we often advise expectant mothers to split their meals in order to limit nausea, acid reflux, feelings of swelling. These multiple small meals also allow better appetite control by avoiding hypoglycaemia (drop in blood sugar level) which occurs more frequently during pregnancy due to physiological changes in blood sugar mechanisms.

But to control your weight gain and bring energy and quality nutrients to the body, it is essential to choose your snack. In particular, all sugary industrial products should be avoided which, with their high glycemic index, lead to insulin peaks which lead irreparably to reactive hypoglycemia: because the insulin has withdrawn too much sugar from the blood, the body asks for more sugar. This type of mechanism ultimately leads to weight gain and induces a state of fatigue.

We will therefore favor this type of healthy and satiating snacks:

• a fresh fruit (preferably organic to avoid pesticides) accompanied by a small handful of oilseeds (almonds, walnuts, hazelnuts, cashews, etc.);
• a slice of wholemeal bread, grain or sourdough, with a bit of cheese or almond butter;
• yogurt and fresh fruit;
• a compote without added sugars and some oilseeds.