Eating healthy snacks during pregnancy is essential for the well-being of both the mother and her growing baby.
Pregnant women often experience increased hunger and cravings, making it crucial to have satisfying and nutritious options on hand.
By focusing on nutrient-rich, wholesome foods, expectant mothers can support their bodies through this incredible journey and ensure the optimal development of their little ones.
Pregnancy is a time when the body’s nutritional needs change and increase, requiring a greater intake of vitamins, minerals, protein, and fiber.
Snacking between meals can help meet these needs and offer a steady supply of energy to support both the mother and her baby.
Planning and preparing nutritious snacks can alleviate cravings and ensure pregnant women are getting all the necessary nutrients.
In this article, various healthy snack options during pregnancy will be discussed, ranging from fruits and vegetables to protein-packed choices.
These options will not only satisfy cravings but also provide balanced nutrition to support a healthy pregnancy.
So, whether it’s sweet or salty, crunchy or creamy, read on to discover delicious and nutritious snacks perfect for pregnant women.
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Healthy Snacks & Nutrients For Pregnant Women
During pregnancy, it is important to focus on consuming essential nutrients to support both the mother and the growing baby.
Nutrition needs are different for pregnant women vs pregnant women with gestational diabetes. If you have gestational diabetes you can check out my meal and snack guide here.
In this section, we will cover some of the key nutrients that should be included in a pregnant woman’s diet.
High Protein Pregnancy Snacks
Protein is vital for the growth and development of the baby’s tissues, organs, and muscles.
Pregnant women need approximately 70-100 grams of protein daily.
Some protein-rich snacks include:
- Trail mix
- Greek Yogurt Parfait
- Roasted Chickpeas
- Hard Boiled Egg
- Turkey Pinwheels
- Sliced ham, cream cheese, pickles roll up
- Homemade beef jerky
- Veggies with yogurt dip
- Tuna on pickle chips
- Peanut butter celery sticks
- No-bake energy bites
- Peanut butter with apple slices
- Chia pudding
- Pumpkin seeds
- Edamame
- Rice cake with peanut butter and chocolate chips
- P3 packs
Snacks High In Calcium For Pregnancy
Calcium is important for the development of a baby’s bones and teeth and can also help pregnant women maintain their own bone health.
Pregnant women need approximately 1,000 mg of calcium daily. Some calcium-rich snacks include:
- Cheese and crackers
- Frozen yogurt popsicles
- Fortified cereal with milk
- Ice-cream
- Cheese quesadilla
- Nachos with cheese and beans
- Kale chips
- Fruit and yogurt smoothie
- Kefir
- Rice cake with cottage cheese, strawberries and honey drizzle
- Sargento Balanced breaks
Iron Packed Pregnancy Snacks
Iron is crucial to prevent anemia during pregnancy and to support the growth of the baby and placenta.
Pregnant women need approximately 27 mg of iron daily. Some iron-rich snacks include:
- Dark leafy green salads (like spinach, kale)
- Fortified breakfast cereals
- Cup of chili
- Split pea soup
- Dates
- Raisins
- Almonds
- Pistachios
High Fiber Snacks For Moms-To-Be
Getting enough fiber during pregnancy is essential to help prevent constipation and promote digestion.
Pregnant women need approximately 28 to 30 grams of fiber daily.
Some fiber-rich snacks include:
- Baked apple slices with cinnamon
- Berries
- Carrot sticks with dip
- Popcorn
- Rice cake topped with avocado slices
- Whole-wheat toast with apple slices, cinnamon and a drizzle of honey
- No-bake oatmeal cookies
- Whole-wheat sandwich with banana and peanut butter
- Broccoli tots
- Sweet potato fries
- Mozzarella hummus multigrain flatbread melt
How To Get More Folate When You’re Pregnant
Folate, or folic acid, is necessary for the development of the baby’s neural tube and can help prevent birth defects.
Pregnant women need approximately 400 to 800 mcg of folate daily.
Some folate-rich snacks include:
- Chickpea salad
- Spinach artichoke dip with tortilla chips
- Deviled eggs
- Orange slices
- Walnuts
- Papaya
- Guacamole with tortilla chips
- Banana chips
Fruit and Vegetable Snacks
Fruits and vegetables are essential for pregnant women, providing necessary vitamins and minerals.
One tasty option is sliced vegetables such as carrots, bell peppers, and cucumbers, paired with hummus for added flavor and protein.
Fruits like apples, bananas, and berries can be enjoyed on their own or combined into a fruit salad.
Additionally, pregnant women can benefit from snacking on nutrient-rich options like avocado so try some guacamole with tortilla chips.
- Fruit salad
- Spinach apple salad
- Broccoli apple salad
- Banana with peanut butter
- Cucumber avocado salad with tuna
- Bagel with cream cheese and cucumber
By offering a variety of healthy snack options for pregnant women, it’s easier to maintain a balanced diet while ensuring the necessary nutrients are consumed for both mother and baby.
Low-Calorie Pregnancy Snacks
Pregnancy can lead to increased appetite, but it’s important to choose low-calorie, nutrient-dense snacks to avoid excessive weight gain. In this section, we’ll explore high protein and low-sugar snack options that are ideal for moms-to-be.
High Protein Snacks
Protein is essential during pregnancy, as it supports the baby’s growth and development. Here are a few low-calorie, high-protein snacks:
- String cheese: A convenient and portable option, string cheese typically contains around 80 calories and 6-8 grams of protein per serving.
- Greek yogurt: Greek yogurt is rich in protein (around 10-12 grams per serving) and calcium, providing essential nutrients for both mom and baby. Opt for plain, non-fat yogurt and add berries for natural sweetness.
Low-Sugar Snacks
It’s important to choose low-sugar snacks to maintain healthy blood sugar levels during pregnancy. Here are some low-calorie options:
- Apple slices: An apple can help satiate your hunger without raising your blood sugar. For a more filling snack, pair apple slices with a tablespoon of peanut or almond butter.
- Crackers and cheese: Choose whole-grain crackers without added sugars and pair with thinly-sliced cheese for a satisfying, low-sugar snack.
When looking for low-calorie pregnancy snacks, remember that variety is key to ensure that you and your baby receive essential nutrients.
Including a mix of high-protein and low-sugar options, like string cheese, yogurt, crackers, and berries, will help provide the energy needed during this important phase in life.
Incorporate these suggestions into your snack routine and enjoy the benefits of a healthy diet while pregnant.
Hydration During Pregnancy
Teas and Water
During pregnancy, staying well-hydrated is essential for both the mother and the baby.
Drinking plenty of water helps maintain the balance of body fluids, aids in digestion, and supports the overall health of the pregnant woman.
A great alternative to water is tea, which can provide a variety of flavors while still keeping the mother-to-be hydrated.
Opt for caffeine-free teas, such as herbal infusions, to avoid excessive caffeine intake during pregnancy.
Drinking coconut water can also be a refreshing choice for hydration, offering additional minerals and electrolytes.
Fruits with High Water Content
In addition to drinking water and teas, consuming fruits with high water content can contribute to hydration during pregnancy.
Fruits like watermelon, grapes, and pineapple not only contain a significant amount of water but also provide essential vitamins and minerals that support a healthy pregnancy.
Including these fruits in the diet is a delicious way to stay hydrated and nourished at the same time. Some examples of hydrating fruits include:
- Watermelon: This summertime favorite contains around 92% water and is an excellent source of vitamins A and C.
- Grapes: With 81% water content, grapes can be a sweet and hydrating snack. They also provide antioxidants and vitamins C and K.
- Pineapple: Containing about 87% water, pineapple is not only great for hydration but also offers vitamin C, manganese, and bromelain, an enzyme that supports digestion.
Managing Pregnancy Discomforts with Snacks
During pregnancy, various discomforts such as nausea and constipation are common. Adjusting your snack choices can help to alleviate these issues and make the journey more comfortable.
Snacks for Nausea
Nausea is usually experienced in the first trimester and making dietary choices can help ease the symptoms. Here are some snacks to incorporate into your routine:
- Ginger-infused snacks: Ginger is a natural remedy for nausea. Try sipping on ginger tea or enjoying ginger candies to ease morning sickness.
- Crackers: Plain, low-sodium crackers can help settle your stomach. Keep them by your bedside and nibble on them as soon as you wake up.
- Pita and guacamole: For a yummy and nausea-friendly option, enjoy pita bread alongside guacamole, which provides healthy fats and fiber.
Snacks to Prevent Constipation
Constipation is another common discomfort experienced during pregnancy. Here are some snack choices that can help alleviate this issue:
- Whole grains: Including whole grains in your diet will keep your digestive system moving smoothly. Some whole grain snacks include oatmeal, whole-grain bread, and whole-grain cereal.
- Fruits and berries: Snacking on blueberries or other high-fiber fruits, either fresh or frozen, can help keep you regular during pregnancy.
- Roasted chickpeas: This high-fiber and delicious snack provides a good source of protein, essential vitamins, and minerals required for a healthy pregnancy.
Remember to stay hydrated and drink enough fluids throughout the day to support a healthy digestive system.
Incorporating these snacks into your routine can help manage pregnancy discomforts while providing important nutrients for your growing baby.
Pregnancy Cravings and Indulgences
During pregnancy, cravings are common and can sometimes lead to indulging in not-so-healthy snacks.
However, it is possible to satisfy cravings while still maintaining a balanced diet.
In this section, we’ll explore indulgent treats and ways to balance cravings with proper nutrition.
Dark Chocolate and Treats
Dark chocolate is a delicious way to satisfy a sweet tooth, especially during pregnancy.
It’s not only a tasty treat but also offers health benefits, including being a great source of antioxidants.
A few squares of dark chocolate go a long way in curbing sugar cravings.
In addition to dark chocolate, other healthy treat options include:
- Granola bars: These can be a nutritious and convenient snack option. Look for bars made with whole grains, dried fruit, seeds, and nuts for a nutrient-rich, satisfying choice.
- Fresh fruit: Fruit is naturally sweet while also being packed with essential nutrients. Try a variety like apples, bananas, berries, and oranges to keep things interesting.
- Popcorn: Opt for air-popped or lightly seasoned popcorn as a guilt-free option for satisfying crunchy and salty cravings.
Balancing Cravings and Nutrition
Understanding pregnancy cravings is important, but balance is key to maintaining a healthy diet.
Here are a few tips to balance indulgence with nutrition:
- Pair an indulgent treat with a healthier option. For example, spread cream cheese on whole-wheat crackers and top with fresh fruit, or mix pumpkin seeds with chocolate chips for a homemade trail mix.
- Prioritize healthy snacking options. Keep a variety of nutritious snacks like sliced vegetables, whole-grain crackers, and yogurt on hand to help resist the temptation of reaching for less healthy choices.
- Make substitutions where possible. Instead of sugary sodas or juices, opt for drinking water or tea to stay hydrated and keep teeth healthy.
By finding healthier ways to indulge cravings and maintaining a balance between indulgence and nutrition, expecting mothers can enjoy tasty treats while still focusing on the health of their growing baby.
Conclusion
In conclusion, pregnancy is a time when proper nutrition and healthy snacking are essential for both the mother and the growing baby.
By incorporating wholesome, nutrient-dense foods into the diet, pregnant women can satisfy their cravings, combat common challenges like nausea and heartburn, and provide essential nutrients to their developing babies.
Some excellent pregnancy snack ideas include hummus with sliced vegetables and pita, protein-rich foods such as nuts and Greek yogurt, calcium-rich snacks like cheese and leafy greens, and healthy sweet treats like fresh fruit and dark chocolate.
It’s important for pregnant women to keep a variety of these snacks on hand so they can grab them easily whenever cravings strike or to provide an energy boost throughout the day.
In addition to these healthy snacking options, expectant mothers should also be mindful of what snacks to avoid during pregnancy, such as foods high in added sugar, unhealthy fats or those that pose a risk to foodborne illness.
Staying informed and making smart choices about the food they consume during pregnancy can go a long way in promoting the health and well-being of both mother and child.
Remember, every pregnancy is different, and individual nutritional needs may vary.
It’s essential for pregnant women to speak with their healthcare provider about their specific dietary requirements and guidelines, to ensure they are getting all the necessary nutrients for a healthy pregnancy journey.
