Eating Junk Food During Pregnancy – Is It Safe for You & Baby?

Pregnancy is a delicate time and now that you are expecting a baby, you have to be very careful about what you eat. What you eat is what your baby (and you) will become, so if you were thinking a couple of burgers or pizza every week won’t affect your health, you might be wrong. Junk food should be avoided, and more so in pregnancy, as it is not good for the baby’s development. Fast food during pregnancy is not good for the pregnant woman’s health as well.

While pregnancy cravings might make you want to reach out for your favourite ice cream or burger, it may not be safe. Read this article to learn about the harmful effects of eating junk food during pregnancy. Also, learn how you can stop yourself from eating junk!

Harmful Effects of Eating Fast/Junk Food While Pregnant 

There are several harmful effects of eating fast food or junk food while pregnant. Not only are junk foods processed, but they are also highly concentrated sources of salt, sugar, and processed fats. Junk food may also contain artificial colours, flavours and chemicals.  Here are ten harmful effects of eating fast/junk food while being pregnant:

1. It Offers Zero Nutrition

Sugar, salt, fats, and everything unhealthy – this is junk food summarised in a nutshell. Your baby needs a healthy dose of essential vitamins, minerals, amino acids, and healthy fats for his/her proper growth and development. If you consume junk food, you and your baby will not receive these important nutrients, and organs such as the brain, heart, lungs, and even the bones will be affected in the process!

2. It May Result in Obesity

Junk food leads to obesity when overindulged. Obesity then becomes a cause of preeclampsia, preterm labour, miscarriage, high birth weight, and birth defects. In fact, the maternal diet, including sugar-sweetened beverages and fried foods, may increase the risk of obesity in the foetus and rapid early childhood growth, as concluded by a 2020 study published in Nutrients (1).

3. It May Result in Unhealthy Dietary Preferences

Junk foods don’t wipe their slate clean once you’re done eating them. Even after you’ve consumed them, slowly and subtly, they alter your unborn baby’s eating preferences from the inside. You’ll notice your baby craving unhealthy and processed foods after being born, and this leads to health implications down the line (2).

4. It May Be a Cause of Allergies and Asthma

As per a study published in the European Respiratory Journal, children of parents who ate junk foods during pregnancy, having free sugars disguised under names like high fructose corn syrup, sucrose, fruit juices, and honey, had an increased risk of allergies and asthma by the age of 7 and 9 (3).

5. It May Alter Brain Chemistry

Women who eat junk foods during pregnancy can alter their babies’ brain chemistry and program them to be addicted to unhealthy food sources. A 2013 study published in The FASEB Journal revealed that the babies of pregnant rats who ate junk foods were addicted to high-sugar and high-fat foods when they weaned (4). Children will no longer experience ‘the feel-good’ hormones through eating healthy food and thus be in bad physical/mental shape.

6. It Increases the Risk of Heart Disease

Eating excessive junk food with high added sugar can become a cause of heart disease (5).  If you continue to advocate the habit of junk food, your kids and the next two generations will experience these risks early on in their lives, and so will you, as confirmed by a 2016 study published in the Cell Reports (6).

7. It May Cause Dysfunctional Peripheral Insulin

Overconsumption of junk food may cause dysfunctional peripheral insulin, which may become a potent cause of obesity in a child.

8. It May Cause Digestive Problems

Eating junk food can cause bloating, indigestion and gas and interfere with your regular cycles of healthy bowel movements. Since junk food doesn’t have essential fibre content, it can impact your digestive health.

9. It May Increase the Risk of Gestational Diabetes

Junk foods lead to an increased risk of gestational diabetes since it is high in sugar and caloric content. Gestational diabetes can create serious problems during pregnancy and delivery. Your baby may be born with excess birth weight or be at risk of preterm birth.

Fast Food or Junk Food You Can Eat While Pregnant

Focusing only on fast foods you have to avoid can be a mood-downer. Switch that thought with eating healthy fast food during pregnancy. Here are some options to indulge in when you are craving junk food during pregnancy.

1. Baked potatoes

Baked, not fried. Baked potatoes are an excellent choice for pregnancy cravings, all thanks to the blood-pressure-lowering potassium, fibre, and vitamin C. Since it is also filling, your mind won’t travel to other high-calorie or high-fat fast food choices. Remember to go easy on sour cream or cheese topping when preparing yourself a baked potato snack.

2. Hamburger

Seriously? Hamburger? Yes, but with a healthier version. Go with a single patty hamburger with plenty of veggie fillings. Also, remember to spik heavy mayo and barbeque sauce, and go for light and healthy mustard sauce or low-sugar tomato ketchup

3. Tacos

Tacos is also a great craving food. Skip quesadillas and burritos, and go for healthy tacos with beef or pinto beans filling and veggies. Treat it like a snack, and don’t overeat. Stick to 1-2 tacos to keep your calories in check and ensure a healthy baby.

Junk Food to Avoid While Pregnant

Allow us to give you eye-opening information. The following fast foods are actually not as healthy as you think when it comes to pregnancy:

1. Salads

The pile of salad you think is one of the healthiest can actually be of high calories. Toppings like dried fruits, nuts, chicken, and eggs can increase the calorie content of salads from 80 to 800 straight away. Then, the dressings that we add for flavour can add another 200 calories. So, to make a wise choice with salads during pregnancy, make sure to opt for low-cal salads with dressings on the side.

2. Smoothies

Smoothies are often marketed as the healthy version of fast food – loaded with fruits and veggies. However, many times, smoothies come loaded with fruit juices that are only just the sugar part of the fruit. Moreover, if you go for chocolate smoothies, those are also sugar-filled smoothies, taking you on a sugar rush pretty easily.

3. Grilled Chicken

Although chicken is considered to be a low-fat protein source, some grilled chicken salads or sandwiches may account for more calories than a single hamburger patty and sodium content above 1000mg, almost half of a day’s recommendation. Therefore, it is very important to check calories and sodium before eating anything, even if it is homemade.

4. Soups

Soups from fast food outlets come with lots of sodium besides being high in fibre and low in fat. Plus, fast food outlets not only add sodium, they also add plenty of other ingredients, like food colours or enhancers, that might not be safe for the unborn baby and the mother. So, if you are craving a good, warm soup, make it at home.

Junk Food in Pregnancy: How Much Is Too Much?

Whether it is okay to eat junk food while pregnant or not depends on your portions. Although an occasional slice of pizza or a mini burger doesn’t hurt, pregnant women must take care of portions whenever they eat junk food. However, it is important to remember that ultra-processed foods or junk foods may increase a pregnant woman’s exposure to phthalates, well-known endocrine disruptors predominant in food contact materials as concluded by a study published in the Environment International (7).

Tips to Stop Junk Food Cravings

On certain days, you might crave unhealthy food during pregnancy. Here’s what you can do when you do crave for a pizza or burger.

• Stock up on healthy snacks. Dates, anjeer, fruits, avocados, peanuts, boiled eggs, puffed makhanas are some healthy snacks you should consider. You will also get your dose of essential vitamins and protein from these sources. It is recommended to look for healthy substitutes for pregnancy food cravings, such as Greek yoghurt instead of ice-cream.

• Cook at home. This will save up on grocery bills plus save your health as well! It’s good for your kids too since you’ll be setting model examples. Make baked foods over fried substances for optimal nutrition and well-being.
• Distract yourself from cravings by going for a walk or doing something else whenever cravings strike. In time, cravings slowly dissipate, and you’ll be getting off the vicious junk food addiction cycle.

• Plan your daily meals for the week. By knowing what you’ll be eating later on, you’ll be eliminating thoughts and cravings, plus be healthy!
• Eat small meals spread throughout the day. This will eliminate hunger, regulate metabolism, and reduce unhealthy food cravings.
• Relax a little. Take up yoga or meditation and learn to live mindfully. High-stress levels lead to junk food cravings, and by eliminating stress from your life, you win your upcoming battles.

FAQs

1. How can I find healthy fast food during pregnancy?

Here are some ways to do that:

• You can go for the kids’ menu. Kids’ menus are often designed specifically to keep health in focus. Plus, small portions mean meeting cravings without overeating. 
• Several restaurant chains offer only healthy meals and snacks. You can find them online.
• Whenever you eat calorie-dense food, skip the sauces and dressings to avoid loading up on calories. Aim to go for plain or with healthier sauces like 100% no-sugar tomato ketchup or plain mustard.

2. What do I eat instead of potato chips, Cheetos, and nachos?

Looks like you are craving salty snacks. If you liked to have Cheetos, nachos, and potato chips before pregnancy, now you can go for kale chips, seaweed, and beet chips.

3. What can I have instead of ice cream?

Instead of buying packaged ice creams, make them at home with healthy ingredients like bananas, strawberries, cocoa powder, and mango. You can also have frozen yoghurt or fruity yoghurt prepared at home.

Take extra care when eating out and eat healthy whenever possible. Exercise a little, eat frequently but healthily, and, when you stick to consistency, you’ll watch those cravings disappear. Happy motherhood!

References/Resources:

1. Hu. Z, et al.; Effects of Maternal Dietary Patterns during Pregnancy on Early Childhood Growth Trajectories and Obesity Risk: The CANDLE Study; Nutrients; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071328/; February 2020

2. Paradis. J, Boureau. P, et al.; Perinatal Western Diet Consumption Leads to Profound Plasticity and GABAergic Phenotype Changes within Hypothalamus and Reward Pathway from Birth to Sexual Maturity in Rat; Frontiers in Endocrinology; https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2017.00216/full; August 2017

3. Gugusheff. J. R, Ong. Z.Y. et al.; A maternal “junk-food” diet reduces sensitivity to the opioid antagonist naloxone in offspring postweaning; The FASEB Journal; https://faseb.onlinelibrary.wiley.com/doi/epdf/10.1096/fj.12-217653; March 2013

4. Saben. J. L, Boudoures. A. L, et al.; Maternal Metabolic Syndrome Programs Mitochondrial Dysfunction via Germline Changes across Three Generations; Cell Reports; https://pubmed.ncbi.nlm.nih.gov/27320925/; June 2016

5. Baker. B. H, Melough. M. M, et al.; Ultra-processed and fast food consumption, exposure to phthalates during pregnancy, and socioeconomic disparities in phthalate exposures; Environment International; https://www.sciencedirect.com/science/article/pii/S0160412024000138; January 2024

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Burgers During Pregnancy
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Is It Safe to Eat Ice Cream in Pregnancy