Healthy snacking throughout pregnancy will help you fulfil your growing baby's nutritional needs as well as your own. You won't have to worry about spoiling your appetite or putting on excess weight if you know how to snack.
Additionally, healthy snacking practises might reduce cravings, motion sickness, and constipation. Making healthy decisions now is therefore more crucial than ever. For more details on a healthy diet during pregnancy, consult our prenatal nutrition guide.
Never forget that there isn't a one ideal pregnant diet. As a general rule, when snacking, aim to mix foods that are an excellent source of carbohydrate or starch with those that offer healthy fat and protein.
Combining the proper foods also helps you feel satiated longer and reduces your risk of developing certain diseases like gestational diabetes.
1) Apple, almonds, and cheese
This time-tested, wholesome pregnancy snack is portable. Insoluble fibre, which prevents constipation, and soluble fibre, which may decrease cholesterol, are both abundant in apples. Almonds are a rich source of calcium, magnesium, potassium, and heart-healthy fat in addition to protein. Calcium and protein are both abundant in cheese.
- Medium apple
- 1 oz of almonds (that’s about 24 almonds)
- String cheese
2) Oven-baked sweet potato fries
Try this comfort food when you want something crunchy and sweet. Depending on how they are prepared, sweet potatoes can contain less sodium and fat and more fibre, potassium, and vitamins than traditional french fries.
- Set oven to 4000 degrees Fahrenheit and lightly mist a baking sheet with olive oil spray.
- Spread sliced sweet potatoes out on a baking pan. Sprinkle cinnamon and iodized salt sparingly.
- Bake for 20 to 25 minutes, stirring halfway through
3) Tomatoes with hummus on a tortilla
Take a whole-grain tortilla or pita and stuff it with hummus and cherry tomatoes that have been cut in half. A cup of tomatoes has only 25 calories and is high in fibre, vitamin A, lycopene, vitamin C, and a little amount of folate. Hummus boosts iron, fibre, protein, and healthy fat.
- 1 whole-grain tortilla or pita
- ½ cup halved cherry tomatoes
- ¼ cup hummus
Tip: For variety, substitute another favourite vegetable, like sliced carrots or green peppers, for the tomatoes.
4) Boiled eggs
They make the ideal snack while travelling. Egg yolks also include beta-carotene, a form of vitamin A, and choline, which is necessary for the development of the foetal brain and neurological system. Egg whites are rich in protein. Additionally, eggs contain folate, which lessens the risk of brain and spine birth abnormalities. To make them portable, prepare a batch once a week.
- Put the eggs in a big pot. Bring water to a boil over high heat, cover with cool water, and then cover the pan.
- Bring to a boil over medium-high heat for at least 12 minutes.
- In a big basin of ice-cold water, eggs can be cooled for a few minutes.
- Enjoy flawless, creamy hard-boiled eggs by peeling and serving.
Tip: For an extra flavour boost, try a light sprinkle of chilli powder, garlic salt, smoked paprika, or iodized salt. Make devilled eggs if you really want to liven things up!
5) Dark chocolate
You don't have to give in to all of your cravings. Even while pregnant, eating a little dark chocolate may be beneficial.
Antioxidants in dark chocolate help to strengthen the immune system. These antioxidants have been demonstrated to have a favourable impact on the health of your heart and circulatory system. In fact, a recent study found a link between one of the natural ingredients in dark chocolate and a lower risk for preeclampsia, a disorder marked by high blood pressure during pregnancy.
Choose dark chocolate that contains at least 70% cacao. Use moderation in your meal selection as a general rule.
6) Berry smoothie with a mix
Smoothies vary greatly from one another. Smoothies from the shop sometimes contain little fruit and a lot of sugar. However, using non-fat Greek yoghurt and the frozen fruit of your choosing, you can quickly prepare your own nutritious version at home. It has a good amount of protein, calcium, and numerous other crucial nutrients.
- 1 cup liquid base: almond milk, coconut milk, ice, or a nutritional supplement
- ½ banana
- 1½ cups frozen mixed berries
- ¾ cup vanilla non-fat Greek yogurt
- 1 tablespoon honey
- Blend in blender until smooth
7) Chips and guacamole or vegetables
Cucumber and celery are high in water (approximately 95% of their weight), low in calories, and essential for pregnant women to consume plenty of fluids. Potassium is abundant in guacamole, which might support your body's electrolyte and fluid balance. If your hands, legs, ankles, or feet are swollen, this may be very useful.
- 1/2 cup carrots, 1/2 cup celery sticks, and 1/2 cup cucumber slices
- 10 tortilla chips, or 1 oz, of lower-sodium chips. With 1/4 cup guacamole, which is made with fresh avocado, chopped tomato, lime juice, red onion, and optional cilantro
8) Protein energy snacks without baking
A mixing bowl, five simple ingredients, and a delightful, healthful snack are all you need. In order to keep you full and provide you energy all day, it is packed with protein, fibre, and healthy fats. Although we guarantee that these bites are healthy, they taste like dessert.
- ⅔ cup creamy peanut butter
- ½ cup semisweet chocolate chips
- 1 cup old fashioned oats
- ¼ cup ground flax seeds
- 2 tablespoons honey
- ¼ tsp cinnamon
Mix above ingredients together. Refrigerate for 15-30 minutes to make mixture easier to roll. Shape into 12 bite-size balls. Store in the fridge for up to a week or freeze for later.
Tip: Cashew butter is milder and can be used to produce energy bites that taste a little more like cookie dough if you're not a huge lover of peanut butter.