Coping with Pregnancy Cravings

(CBS)  When you're expecting a baby, one of the most surprising things about your pregnancy is some of the foods you might crave.

Dietician and author of "Feed the Belly: The Pregnant Mom's Healthy Eating Guide" Frances Largeman-Roth explained on "The Early Show" Monday about 85 percent of women experience cravings.

She said cravings are usually very individual, but some common themes among pregnant women include craving meat, a salty or spicy flavor, or sweet foods. She added many women are also regularly parched and are looking for something to quench their thirst.

But why do women get cravings?

Roth said experts are divided. She said some have indicated that the body actually needs some nutrients during pregnancy found in certain foods, while others say cravings are just something women have been socialized to believe in.

And on the flip side, some women have aversions certain foods during their pregnancy, Largeman-Roth said. That's because women have a heightened sense of smell when they're pregnant, she said, and they perceive things differently. The women with the most cravings, she said, have the most aversions - and they can stick after your pregnancy.

She added, some women can overdo it when it comes to food cravings. If your meat craving is so strong that you only eat meat, then you are at risk of missing out on other nutrients.

Largeman-Roth offered these healthy alternatives to common pregnancy cravings:

Craving (Meaty): Fast Food Burger

Healthy Alternative: "Feed the Belly" Tuscan Turkey Burger
Baby Bonus: A whopping 34 percent of the calcium you need for the day helps boost Baby's growing bones. You'll also get 40 percent of your protein requirement, practically knocking out your baby-building requirement for the day (60 g).

Momma Must-Have: Iron, fiber, and lots of flavor. If you're feeling a little bloated, skip the cheese and bun-they both have quite a bit of sodium.

Craving (Spicy): Mexican Food
Healthy Alternative: "Feed the Belly" Alisa's Taco Salad
Baby Bonus: Wow, this salad is packed with good stuff! Baby gets 30 mg protein (half of what you need for the day) for growth, plus a ton of iron and B12 for healthy red blood cells.
Momma Must-Have: You get 45 percent of the zinc you need for the day to help ward off pesky colds, and 10 percent of your daily calcium needs to keep your bones strong. Plus, 10 g fiber knocks out about a third of your requirement for the day.

Craving (Salty): Gooey Mac and Cheese
Healthy Alternative: "Feed the Belly" Brocco Mac and Cheese
Baby Bonus: More than 30 percent of your daily calcium needs for Baby's growing bones wrapped up in cheesy goodness.
Momma Must-Have: You get to indulge your comfort food craving without feeling the least bit guilty.

Craving (Sweet): Giant Chocolate Chip Cookie
Healthy Alternative: "Feed the Belly" Oh Baby! Breakfast Cookie
Momma Must-Have: These little jewels let you satisfy your sweet tooth for less than 100 calories, but they're so packed with tasty ingredients that it's hard to believe. Whole oats and almonds help boost the fiber and heart-healthiness of these cookies, while dates add a ton of natural sweetness and chewiness.

Craving (Sweet): Creamy Chocolate Milkshake
Healthy Alternative: "Feed the Belly" Oh Susannah Chocolate Maltshake
Baby Bonus: Nearly 30 percent of calcium and 50 percent of vitamin A daily requirements.
Momma Must-Have: It's got a ton of potassium to help relieve middle-of-the-night leg cramps. It's great for those times when you're trying to pack in more calcium, but just can't stomach another glass of milk.

Craving (Thirsty): Alcohol-free Cocktail
Healthy Alternative: "Feed the Belly" Le Royale (refreshing, thirst-quenching "mocktail")
Momma Must-Have: This refreshingly light "mocktail" lets you feel like a sophisticated grown-up again. As you start prepping for baby talk, it's sometimes nice to steal away with one of these for a little alone time.