Got a craving for something sweet? Here's a few ways to indulge while adding in some extra nutrition!
Even if you weren't someone who craved sweet treats prior to pregnancy, you might find yourself desiring sugary foods on the daily now that you're growing a baby. Biologically speaking, the hormonal, metabolic and emotional changes that occur in pregnancy often give folks a major sweet tooth.
While there is nothing wrong with having candy, ice cream, cookies or other treats in moderation, eating foods with a ton of added sugar all the time can lead to pregnancy complications and perhaps even impact long term health outcomes for your baby. Plus, many desserts are high in calories while actually being low in nutritional value, meaning that over-eating treats can also potentially lead to nutritional deficiencies during pregnancy.
Luckily there are plenty of ways to be able to both enjoy sweets and stay nourished. Here's a few tips on finding the balance:
Eat fruit every day- Fruits are absolute power-houses of nutrition; they're not only packed with essential vitamins and minerals but also contain high amounts of fiber and pre-biotics which can actually help with metabolic regulation and gut health. The naturally occurring sugars in fruit are far less likely to spike your blood sugar, and their high water content can help you to stay hydrated in pregnancy. So having fruit every day is a great way to indulge in something sweet while nourishing your self and your baby.
Pair your sweets with a protein- When you reach for a sweet treat, make sore you're eating some protein along with it. Having a protein rich food with your treat will help add in some nutritional value to what your consuming and also potentially help to avoid a spike in your blood sugar levels. Foods like nuts, nut butter, Greek yogurt or alternative baking flours can good options. For example, try a handful of nuts with your chocolate bar or bake you're cupcakes using almond flour. If nothing else, make sure that you've had a high protein meal before having that dessert.
Choose dark chocolate- Containing higher levels of the actually cacao bean plant and often less sugar and oils than milk chocolate, dark chocolate has anti-inflammatory properties and also minerals like zinc and iron that can help you to meet your nutritional needs in pregnancy. It can be a great option if your growing baby demands chocolate every day!
Stick with water- Beverages can be a sneaking source of high amounts of added sugar. And it's not just soda- energy drinks, drive-through coffee orders and even juice often contain 20-30 grams of sugar, which is over the recommended upper daily limit suggested by many health organizations. Drinking mostly just water throughout the day and avoiding drinks with added sugars gives you more wiggle room to enjoy sweet treats without taking in too much sugar over the course of the day. If you're pregnancy is giving you a hankering for soda everyday, try drinking sparkling water or a low sugar alternative soda (like Olipop) as a substitute.
Reframe certain foods as desserts in your mind- Many of the foods that we would normally consider non-desert items like cereal, muffins, granola bars, and flavored yogurts actually contain large amounts of sugar. So rather than opting for a bowl of cereal for breakfast or granola bar for a snack, reach for those foods when you're looking for a sugary treat (a bowl of frosted flakes or a fun flavored yogurt can actually make a great after dinner dessert). For most meals and snacks, try to stick with more nutritious or lower sugar options.
Practice moderation- Of course it's perfectly ok to have a treat like ice cream or cake, or candy especially when you're pregnancy (pregnant people with no treats could pose a serious public safety hazard after all!), but it is important to think of as just that- a treat, or something special. If you find yourself having trouble with this idea, you're not alone; sugar is a highly addictive substance and many of us have been conditioned by cultural and societal normals to crave it. So be kind to yourself and remember that small changes can make a big difference. Moderation is goal, not total depravation. Eating your treat slowly, buying less desserts at the grocery store and choosing smaller portion sizes can all be helpful strategies.
Recipes
Hope you guys enjoy these easy, delicious recipes that are so nutritious you could eat them for breakfast too if you wanted to!
Date "Snickers"
Perhaps you've seen these when they went viral a few years back, but if you've never tried these date-nut butter- chocolate treats that have a flavor super-reminiscent of a Snickers bar, you're in for a real treat. Not only are they easy to make, but they are full of whole- food nutrition and of course amazing flavor. Dates, which are naturally sweet, are also a great source of fiber, iron, magnesium and B vitamins. Pair them with nuts and nut butter for some protein and healthy fats plus dark chocolate for even more vitamins and antioxidants and you've in business. Mix up a batch and freeze, then thaw a few minutes before enjoying! Here's an excellent recipe from Flavorful Life: https://flavorfulife.com/date-snickers/
Greek yogurt popsicles
If you love ice cream, this one is for you! While I would never recommend that anyone live without ice cream (especially not in pregnancy), it's high sugar and calorie content can lead to issues if consumed in large amounts regularly. If you're looking for blood sugar friendlier option that will also provide you with some extra protein, then try out Greek Yogurt popsicles. You can buy them at the store (the Yasso brand is a great choice), or make them yourself by basically just bleeding Greek yogurt and fruit together and freezing it in a mold. Here's a nice low-fuss recipe by Laura Fuentes: https://www.laurafuentes.com/fruit-and-yogurt-breakfast-popsicles/
Almond flour cookies
Has pregnancy turned you into a cookie monster? While having the occasionally cookie or two is totally fine (and necessary), store bought cookies are often full of highly processed ingredients, chemical additives and of course exurbanite amounts of sugar- all things you might want consume in limited amounts during your pregnancy. By contrast, enjoying home-making your cookies with high quality ingredients can actually benefit your health. For example, using almond flour (available at Costco and most grocery stores) in place of regular wheat flour can help to boost your intake of vitamin E, protein, magnesium and fiber. Give this lovely recipe by Mindful Meringue a try: https://themindfulmeringue.com/almond-cookies/
Bakes pear with almonds & ricotta
Pears are an excellent source of important vitamins and fiber. For a simple desert you could bake pears with honey (an antioxidant food source) and almonds (which are full of healthy fats, calcium and protein). Top that with ricotta, a smooth and creamy "cheese" that's full of protein, B12 and calcium. Here's a very fabulous recipe from The Mediterranean Dish: https://www.themediterraneandish.com/baked-pears-with-almonds-honey-ricotta/
Chia seed chocolate pudding
Packed with omega-3s, fiber, protein and anti-inflammatory properties, chia seeds are perhaps one of the best "bang for your buck" foods out there, especially for the price. In order to fully digest them they generally need to be soaked, making them ideal for puddings. Try this 4 ingredient chocolate chia-seed pudding from Two Spoons with some whip cream onto: https://www.twospoons.ca/easy-chocolate-chia-pudding/. If you're not feeling like chocolate it can be made with other flavor variations as well, like this churro chia seed pudding option from LCA Recipes: https://lcarecipes.com/churro-chia-seed-pudding/
Berries and cream
A true superfood, berries contain some of the highest levels of vitamin and beneficial compounds of any food. Not only are they an excellent course of nutrition and pre-biotics, but they have actually been shown to improve blood sugar. This means that snacking on berries for dessert can be a great strategy to satisfy your sweet tooth, nourish your health and balance your blood sugar. You can simply top a bowl of whatever berries you have on hand with some store bought or home made whip cream, coconut cream if you're vegan, or if you're looking to boost your protein intake you can try this excellent-looking whipped cottage-cheese & berries recipe from Dance Around the Kitchen: https://dancearoundthekitchen.com/whipped-cottage-cheese-dessert/.
Angel food cake
Looking for something to have with those berries and cream? Angel food cake is a great choice for a baked treat as it generally contains less sugar and more protein (thanks to the egg whites it uses) than other cakes. Plus it's also relatively low calorie option which is handy if you're a higher-volume dessert eater. You can buy a boxed mix and add 3 extra whipped egg whites with about a teaspoon of vanilla or almond extract to boost the protein and flavor, or try making it yourself with this easy (no special pan required) recipe from Chocolate Mossey: https://www.chocolatemoosey.com/angel-food-cake-in-a-loaf-pan/ . Make a double batch and pop one in the freeze for later!
Dark chocolate "bark" with pomegranate & nuts
If you love a no-bake dessert like I do, here's another for ya. As we discussed before, dark chocolate is a nutritious option during pregnancy due to it's natural vitamin and mineral content. Using it to make your own "bark" is easy, affordable and of course delicious. You can use any fruit or nuts (or even through in preztels or popcorn if you like the sweet-savory combo). Or, here's a quick, beautiful recipe from Pastry Wishes to try out: https://www.pastrywishes.com/chocolate-pomegranate-bark/
Dark chocolate dipped fruit
Sometimes the simplest things are the best. Just melting down a bag of dark chocolate chips in the microwave and dipping sliced fruit pieced in it then freezing them on a try lined with parchment paper makes a delicious and nutritious treat you could enjoy every day. Fruits like strawberries, mango, kiwi, orange slices, pineapple or dried fruit all work great. Here's a go to recipe with instructions from Food Network: https://www.foodnetwork.com/recipes/food-network-kitchen/chocolate-dipped-fruit-recipe-2105096.
"Nice" cream
If you've got bananas, than you can treat yourself & baby to nice cream! "Nice" cream is a super simple DIY (or store bought) ice cream alternative that's naturally sweet and full of vitamins and minerals. It's usually made with bananas as the base with several flavor variation options. Check out this post from Feel Good Foodie with recipes and tips: https://www.chocolatemoosey.com/angel-food-cake-in-a-loaf-pan/
Happy desserting!
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