The snacks you eat throughout the day really do matter.

Research has shown that the consumption of processed food in on the rise among Indians. It accounts for nearly 10% of the average total caloric intake. Urban households in the highest income group consume almost 30% of their total daily calories from processed food¹. These include bread, bakery products, suji (semolina), maida (refined wheat flour), cold and hot beverages, outside cooked meals including snacks, prepared sweets, savouries (namkeens), chips, pickles, sauce, jams, jelly, ice cream, biscuits, chocolates, and meals consumed outside of the home.

Pregnancy cravings are hard to fight. But with easy planning, you always can have a snack on hand that’s quick and nutritious. Here are some general principles to keep in mind^2,3:

• Stock your purse, desk drawer, car, or fridge at work with healthy, convenient foods, such as whole-grain crackers, apples, low-fat yogurt, string cheese, or nuts.
• Eat three smaller meals and grab healthy snacks in between meals to make sure you’re getting enough nutrients.
• Eat nutrient-dense foods at frequent intervals to prevent intense hunger that can cause cravings.
• Pair up foods from the five food groups (grains, vegetables, fruits, dairy, and protein foods). Try to select from at least two food groups for each snack. Your body and your baby should get a variety of foods to supply protein, carbohydrate, fat, vitamins, and minerals to thrive.
• Remember to drink plenty of water, which is critical for building new tissue, aiding digestion, and forming amniotic fluid. Ideally, you should drink at least ten 8 (about 237ml) glasses a day. The easiest way to accomplish this goal is to always keep a bottle of water at your desk or in your purse and sip from it often.

Make healthy pregnancy cravings a convenient choice

Here is how you can prepare quick, low-calorie snacks or mini-meals to help satisfy those pregnancy cravings!

• Store precut fruit or vegetables in individual small bags or reusable containers to grab on the go.
• Invest in an insulated lunch bag and insulated thermos to carry perishable food and drinks.
• Look for healthy food options at places you frequently eat. Find the closest deli with fresh fruit or a vending machine that offers yogurt or skim milk.

With just a little planning, you can make healthy meals and snacks a regular part of your everyday routine, even when you’re on the go.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Please consult your doctor or a nutrition advisor for any specific health and wellness concerns or questions.

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References:

1.      Sharma, M., Kishore, A., Roy, D. et al. A comparison of the Indian diet with the EAT-Lancet reference diet. BMC Public Health 20, 812 (2020). https://doi.org/10.1186/s12889-020-08951-8

2.      Blau LE, Lipsky LM, Dempster KW, Eisenberg Colman MH, Siega-Riz AM, Faith MS, Nansel TR. Women's Experience and Understanding of Food Cravings in Pregnancy: A Qualitative Study in Women Receiving Prenatal Care at the University of North Carolina-Chapel Hill. J Acad Nutr Diet. 2020 May;120(5):815-824. doi: 10.1016/j.jand.2019.09.020. Epub 2019 Dec 6. PMID: 31813756; PMCID: PMC7186144.

3.      Interview of Elisa Zied, MS, RD, CDN, nutrition consultant and national spokeswoman, American Dietetic Association. The American Academy of Pediatrics. The American College of Obstetricians and Gynecologists. Siobhan Dolan, MD, assistant medical director, March of Dimes Birth Defects Foundation; assistant professor of obstetrics and gynecology and women's health, Albert Einstein College of Medicine, New York. Modern Nutrition in Health and Disease, Ninth Edition, Shils, Olson, Shike, Ross, eds. Coping With Pregnancy Food Cravings. Published on June 01, 2006. https://www.webmd.com/baby/features/coping-with-pregnancy-food-cravings. Accessed on 26^th November 2022