The latest in research completed by the University of Adelaide, published in The FASEB Journal, suggests that moms-to-be who eat junk food during their pregnancies have already programmed their babies to be addicted to a high fat, high sugar diet by the time they are weaned.

The research, led by Dr. Bev Mühlhäusler, is the first to show the effects of maternal junk food consumption at such an early age of a child’s life. Researchers found from laboratory studies that a junk food diet during pregnancy and lactation desensitized the normal reward system fueled by these highly palatable foods.

From the studies, researchers found that children born to a mother who ate a diet dominated by junk food were less sensitive to the “feel good” hormone opioids. Opiods are produced by the body as a reward response (and is released in responds to fat and sugar). Dr. Mühlhäusler said of the research that, “We ound that the opioid signalling pathway (the reward pathway) in these offspring was less sensitive than those whose mothers were eating a standard diet.”

The findings led researchers to conclude that kids born to a mother who ate a diet dominated by junk foods would need to eat more fat and sugar to get the same good feeling, thus increasing their preference for junk food. The need for the “feel good hormone” would also cause children to overeat.

Dr Mühlhäusler said, “In the same way that someone addicted to opioid drugs has to consume more of the drug over time to achieve the same ‘high’, continually producing excess opioids by eating too much junk food results in the need to consume more foods full of fat and sugar to get the same pleasurable sensation.” He also warned that, “Mothers eating a lot of junk food while pregnant are setting up their children to be addicted.”

Mühlhäusler believes in the importance of understanding the effects of the maternal diet at a very early stage in the child’s life, to see which bodily systems could be targeted to reverse the problem for children. But after consulting the findings from further studies, the work has suggested that the alterations to the opioid receptors are permanent.

“Although our research shows that many of the long-term health problems associated with maternal junk food diets can be avoided if offspring carefully follow a healthy diet after weaning,” Mühlhäusler said, “they are always going to have a predisposition for over-consumption of junk food and obesity. It’s going to make it much more difficult for them to maintain a healthy body weight.”

But Mühlhäusler affirms that the results of the study are meant to inform, and not scare, moms-to-be and breastfeeding mothers. While there are plenty of healthy options out there, it’s important to recognize what to eat and why moms-to-be should opt for these foods. He said, “The take-home message for women is that eating large amounts of junk food during pregnancy and while breastfeeding will have long-term consequences for their child’s preference for these foods, which will ultimately have negative effects on their health.”

What are you pre and postnatal diet tips? Share them below!

Plus, more from The Bump:

7 Healthy Meal Ideas for Pregnancy

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The winter holidays are full of days of feasting. The month of December alone is full of cultural traditions that bring a plethora of tasty and sumptuous treats including cakes, pies, candies, chocolates, among other things. Most of us who are indulging in these delights will pack on an extra three to seven pounds during the holiday season. With family gatherings and social events taking priority, healthy eating and fitness often takes a back seat. When you wake up to the smell of fresh rolls, and have a choice of three desserts after your seven-course family meal, it’s especially difficult to monitor your eating habits. So during this festive season, remember that you’re not eating for two — you’re eating for one. Food enough for one is food enough for two. The extra energy required during pregnancy is only 200-300 calories a day beginning in the second trimester. Some women do feel a lot more hungry and if they’re gaining weight at a gradual rate, they should eat according to their appetite. Always choose the healthiest options available to ensure you are getting the calories from the best sources. Follow these simple guidelines to get through the holidays without feeling perpetually full to the brim.

Don’t stress about your weight. You’re carrying a baby, you need to gain weight to support your growing baby. However, don’t use this time to “Let it go” thinking you’ll get back to your normal eating habits and manage your weight in January. If you eat healthy whole foods most of the time and an occasional sweet treat 20 percent of the time, it’s completely fine.

Engage in physical activities. Have fun doing activities that are not food related; try bowling, a walk through the snow, and shopping (which goes without saying). At holiday parties, put down the egg nog and sparkling cider and make your way to the dance floor.

Bring your mobile pantry. Avoid showing up to parties and dinners on an empty stomach. Ravenous hunger will impair your decision making and you’ll be likely to select things that are less than optimal and will overeat as a result. When traveling, bring healthy options with you for the plane ride. Carry with you a small high-fiber or protein-rich snack before heading out the door. Always bring water with you as well.

Follow the two serving rule. If you have to eat seconds, make sure the first serving is small so that when you go back for seconds, both plates equal one normal sized portion. Anticipate your hunger and your family’s reaction to your bump. Everyone is going to pressure you to eat more, since you’ve got a bun in the oven. What will you do when grandma fills your plate with more yams and stuffing?

Eat slowly. Chew your food. I know it sounds absurd, but it takes 20 minutes for the brain to realize that you’re no longer hungry. By then you’ve already eaten too much. When you finish a plate of food, wait for at least twenty minutes before you go for the next round. In the meantime, fill the time with conversation, laughing and telling stories. Allowing the body time to digest. Chew your food at least 30 times before you swallow it, this means let work for your digestive system.

Keep a food diary. Yes, during the holidays – monitor what you’re eating, not only to manage your caloric intake, but to have a record of what you’ve eaten in case you have a reaction to certain foods. Set a habit in motion of being responsible about your food choices.

Drink lots of water. Water is required for all metabolic processes and if we drink enough of it you can actually help increase your metabolism. Drinking three liters of water per day will boost your metabolism by 33 percent.

Celebrate with flavor. Eating well during the holidays doesn’t mean you should forget about flavor. You can still enjoy favorite holiday foods by making simple substitutions to recipes incorporating healthier, organic ingredients. The holidays are a great time to connect with loved ones and celebrate with cheer. Enjoy the best of what the season has to offer and happy, healthy feasting.

How do you plan to stay healthy over the holidays?

Need a break from the boring turkey on white?  This Greek Veggie Panini is filled (literally) with flavors and nutrients. Get the whole family involved – set out the ingredients and let everyone build their own creation.

Get the recipe at The Nest >>

Tell us, what are your favorite sandwiches?

Plus more from The Bump:

20 Ways to Eat Better

7 Quick and Easy Recipes for the New Mom

Fun Ways to Lose Baby Weight

One of the best ways to make sure you’re getting all the important nutrients you need during pregnancy is to stock up on plenty of healthy snack foods. The Bumpies on our 1st Trimester message board shared some of their favorite (healthy!) pregnancy snacks for on-the-go and to make at home.

“I like the packages of single serve edamame they have in the freezer section—super convenient [to cook] in the microwave.” –MargauxGreen

“I’m a big fan of Nature Valley granola bars and bananas, as well as V8 Fusions juices.” –Killer Tomato

“Sometimes when I need something more substantial, I cook a whole wheat wrap with a little cheese. Another favorite snack is to steam a sliced zucchini in the microwave, drain the water and drizzle a little olive oil and pepper on top.” –SuzJune04

“I like Kashi cereal or granola bars, since they have lots of fiber and protein. I also like yogurt mixed with fruit or cereal, plain goldfish, celery sticks with veggie cream cheese and baby carrots.” –LoveBug0516

“I’m freezing grapes and then as they thaw, they’re a nice refreshing snack.” –EducatedIvy

“I keep a box of raisins on me in case I get stuck somewhere and end up hungry.  A handful of pistachios can be really satisfying, too.” –catch2010

“Trader Joe’s sells these pre-portioned trail mix pouches with cashews, almonds and dried cranberries that my husband and I are obsessed with.  I like that I can’t go overboard with the snack since each serving is individually wrapped.” –smjauch22

“All I’ve been wanting is loads of ice cream, so I’ve been subbing in smoothies made with plain yogurt, bananas, wheat germ, peanut butter and lots of ice to give them that ‘frosty’ texture.” –Mrs_Bennett

“A cup of yogurt with about ¼ cup of almonds added into it for a nice crunch and dried apricots (they are really sweet and have good amounts of iron and potassium).” –Beachgirl24

“Hummus and pita! Make plain hummus and have a few things to throw in it to change it up during the week (add some cayenne one day to make a bit spicy, cilantro, cilantro AND jalapeno, roasted red peppers, tomatoes, etc.) that way you won’t get bored with it.” –LurkieLoo

“For a quick and easy snack, I make chicken salad on crackers.  Take 1 large can of chicken, 1 individual size cup of plain Greek yogurt and one whole dill pickle.  Dice the pickle and mix in a small Tupperware with the yogurt and the canned chicken.  Voila, chicken salad!  Makes eight servings on crackers.  I make it on Monday and take it to work with me to have through the week, and it’s very satisfying and fresh-tasting.  You could eat it for lunch on a wrap, too.” –TruthSnark

“I eat lots sandwiches on whole grain bread, switching up the toppings: Turkey with spinach leaves, cucumbers, tomatoes, avocado, all ready in containers in the fridge so I can grab and go.” –sunflower.17

“We’ve recently been buying boxes of pre-sliced apples from Costco. They are way more expensive than regular apples, but they’re organic, yummy and super convenient! I also love cold apples and hate it if they’re brown at all, so these are a perfect snack to keep in the fridge and grab.” –MrsBigTime

Tell us, what are your favorite healthy snack ideas?

Plus, more from The Bump:

10 Pregnancy Superfoods

7 Healthy Meal Ideas for Pregnancy

Simple Steps to a Greener Pantry

New mom Jessica Simpson is ready to get back her pre-baby body. Her game plan? The singer tweeted recently, “so excited to be part of the Weight Watchers family.” Jessica told PEOPLE that she wants her diet to be more of a lifestyle, because she was a yo-yo dieter in the past. But while she wants to lose the baby weight, she’s being realistic about her goals. She told the magazine, “There’s not a goal weight – I just want to feel normal and fixate on inches. I really want to set small goals, so I’m constantly reaching goals and not looking at something far ahead.”

We wonder if we’ll be seeing some Weight Watchers commercials with Jessica and current Weight Watchers spokesperson Jennifer Hudson!

What do you think of Jessica’s weight loss plan? How did you lose the baby weight? Or how do you plan on getting back in shape?

Plus, more from The Bump:

Jessica Simpson’s Memorable Pregnancy

How to Lose the Baby Weight Without Really Trying

10 Minute Workouts to do While Baby Naps

Pregnant women have an excuse to eat whatever and however much they want, right? Nope, according to a new study conducted at Queen Mary, University of London and published in BMJ. Researchers noted that gaining too much weight during pregnancy can put a woman and her baby at higher risk for high blood pressure, diabetes, miscarriage, birth defects, blood clots, preeclampsia and (maternal and infant) death. They decided to see what was more effective in preventing those complications: diet, exercise or a combination of the two.

To do that, they observed data on over 7,000 women, including the amount of weight they gained during pregnancy and whether or not they had any health complications. They found that exercise, diet — limiting calorie intake; balancing protein, carbohydrates and fat; and eating foods such as whole grains, fruits and vegetables — and a combo of diet and exercise kept the women’s weight gain in check. But eating right was more effective than exercise in preventing certain complications: The women who watched their calorie intake were 33 percent less likely to develop preeclampsia, 60 percent less likely to have diabetes, 70 percent less likely to develop gestational high blood pressure and 32 percent less likely to deliver their babies preterm. The babies’ birth weights were not affected by the limits in calories.

You do need extra calories during pregnancy, but only about 300 more than you did pre-pregnancy if you’re in an average weight range, according to the American College of Obstetrician and Gynecologists. This study adds just one more reason you should stick to that recommendation and not overdo it. Find out how much weight is the right amount to gain for your body type here.

How much weight did you gain during pregnancy? How do you think that affected your health while expecting?

Plus, more from The Bump:

The Obsession With Pregnancy Weight Gain

What to Eat While You’re Pregnant

7 Healthy Meal Ideas for Pregnancy

If you’re pregnant and feeling clueless about what healthy (and non-forbidden) foods to eat that actually taste good, you’ve found a match with this dish. Heck, it can be a go-to dish even if you’re not expecting! It’s packed with protein, fiber and iron. Plus, replacing quinoa (a pretty trendy grain right now!) for rice gives the dish a natural flavor.

Check out the recipe and more delicious dishes from Erika Lenkert’s Healthy Eating During Pregnancy here.

Are you going to try this dish? What’s your favorite thing to eat during pregnancy, or what foods were you obsessed with when you were pregnant?