All Your Pregnancy Cravings Explained + Healthy Swaps

By Katrina Scott on

what to eat while pregnant

The other day baby girl wanted ice cream so I literally left the HQ in the middle of the day and got ice cream by myself. I gets what she wants 😌🍨This second trimester has been all about ice cream, frozen yogurt, and gelato all the time. Coincidence we went to Italy for our babymoon?! haha I’ve also been craving grapes, apples with peanut butter, and coconut. Meanwhile, during my first trimester, I couldn’t eat enough oranges. And donuts. OK fine...I’ve always loved those! Just me? TIU mamas-to-be, what are you craving these days? (Tell us on Insta with the hashtag #TIUpregnancy).

And if you’ve ever wondered what your cravings for salty, sweet or savory mean, it turns out there’s science behind each one. Here are some of the most common pregnancy cravings and my fave TIU-approved recipes to nourish your beautiful body and baby and leave you just as satisfied! And always remember that if you do go for that ice cream, never feel bad about it. Take it easy on yourself baby! 💕



PS: I’m doing all my pregnancy workouts on the pregnancy channel in the On-Demand section of your Studio Tone It Up fitness app! Strength training and a little bit of yoga have felt amazing in my second trimester. I'm talking more about prenatal workouts, nutrition, body image, and embarrassing pregnancy moments in my second-trimester vlog coming soon! 🤗


pregnant women

Your craving: Ice cream

What it means: You might be low in calcium and/or vitamin D. Also, ice cream is delicious ;)

Healthy swap: Superfood Parfait. Make a big batch of this coconut or almond yogurt parfait and let it freeze for 20 minutes until it’s icy cold. You’ll score all the protein, good-for-you calcium, and vitamin D your beautiful body craves right now! And it's SO GOOD frozen!!

Your craving: Salty French fries  

What it means: During pregnancy, your body produces 50 — yes FIFTY! — percent more blood. This increase in blood volume can also increase your dietary need for sodium.

Healthy swap: Rosemary Sweet Potato Fries. Not only are these baked fries DELISH, they pack wayyy more nutrients than your average greasy fries, including vitamins A, C, and B6 ~ all essential for you and baby! Sprinkle on some pink Himalayan salt to satisfy those salty cravings!  

Your craving: Pizza

What it means: Again, chalk it up to your body’s need for calcium that’s got your pizza guy on speed dial. You know cheese isn’t my favorite but I LOVE pizza with extra sauce and I’ve been craving it so much lately. Brian and I found the best pizza in Greece and Italy!

Healthy swap: Vegan TIU Pizza. You’ll satisfy those warm and savory cravings with this vegan-friendly dish! Plus, by using cashew cheese, you’ll still get your calcium fix — not to mention vitamins B and E, protein, and fiber. 

Your craving: Burgers

What it means: Mama’s craving more iron and protein! A burger delivers a major dose of both. That said, if red meat is off the table for you, quinoa, and eggs could get you the nutrients your body craves.

Healthy swap: Quinoa Burgers or Grilled Sliders. The vegetarian-friendly quinoa patties are simple, healthy, and still crave-worthy! Or, opt for the Grilled Sliders with lean turkey, chicken, or lean beef if that's on the menu for you. Spinach is a great healthy source of iron too. So no matter which recipe you choose, go ahead and add a side salad to bring on the veg!

Your craving: Chocolate

What it means: Science doesn’t have a great explanation for this one, other than the fact that your body demands more calories during pregnancy. (Check with your doc to see what this means for you during each trimester.)

Healthy swap: Chocolate Protein Donuts. Is there is a more perfect pregnancy recipe than this?! Each decadent donut delivers 7 grams of protein. Trust me, you’re going to want to stock up on your chocolate Tone It Up Vegan Chocolate Protein Powder now!

A lot of you girls have been asked if I've been having protein during my pregnancy, and the answer is YES! It's made with all natural and clean ingredients. I always recommend talking to your doctor and you can read her the ingredients. 

Even before I was pregnant...😂🍩

K&K Week in the life national donut day

Your craving: Pickles  

What it means: This one’s all about the sodium again, and pickles pack plenty of the salty stuff.

Healthy swap: Super Slim Turkey Burgers. This is one of our fave healthy burgers and it's super simple to whip up. It'll go perfectly with those dill pickles! 

Your craving: Citrus fruits

What it means: Folic acid, please! When you’re expecting, it’s common to crave lemons, limes, grapefruit, and oranges (like me!). Fortunately, there’s no need to worry about your fruity obsession during pregnancy — citrus fruits pack plenty of folic acid and other key nutrients like vitamin C.

Healthy swap: Sweet Summer Lime Popsicles. Five ingredients are all you need to whip up these cold, refreshing, and good-for-you pops. At 8 grams of protein, this satisfying summer treat will also keep you hydrated and cool. Anyone else hot all the time?! 

Your craving: Peanut butter

What it means: Isn’t this one just obvious?! Peanut butter makes everything better! This might also signal a need for more protein and/or vitamin B.

Healthy swap: Dreamy & Delicious Chocolate Peanut Butter Chia Seed Pudding Recipe. The name says it all! Get your fill of chocolatey, peanut buttery goodness with so much nutrition in each bite. You’ll get B vitamins from the peanut butter, fiber from the chia seeds, and 21 grams of protein from your chocolate PB Tone It Up Protein. Drink up mama, you deserve it!

Note: If you have any strong cravings for non-food items, such as soil, clay, laundry starch, or coffee grounds, be sure to talk to your physician or midwife. This could be a sign of pica, a condition that should be addressed with your healthcare provider ASAP to keep you and your baby safe and healthy.

Join me in your Studio Tone It Up app for AMAZING prenatal workouts in the new pregnancy On Demand channel! There's strength training, yoga, stretching, total body toning, barre, and more! Let's get after it mama 💪


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