19 Healthy Pregnancy Snacks for Expecting Women

A proper diet for a pregnant woman includes foods which contain just the right amount of nutrients and vitamins, which are necessary for a healthy and sound pregnancy. Therefore, knowing and understanding the right foods to eat is imperative through your pregnancy journey. Many expectant mothers somehow manage to consume healthy meals, but when it comes to snacking, they might end up being confused with what they should or should not snack on. In this article, we shall share some healthy pregnancy snacks you can have in measured quantities each time you crave for a little something in between meals. Let’s take a look at this list of nutritious snacks for pregnancy.

What Makes a Good Pregnancy Snack?

In addition to your main meals in a day, snacking on the right food in between will help you meet your required calories and nutrients and keep hunger away. Junk food is a no-no, especially during pregnancy. They may please your taste buds but will not help your growing baby in any way. Healthy snacks in pregnancy should be nutrient-dense and provide you with all the vitamins and minerals needed for your growing baby.

Healthy Snacks to Eat During the First Trimester

Navigating the first trimester of pregnancy can be challenging, with nausea and food aversions being common. Opt for these nutrient-dense 1st trimester snacks to ensure you get essential vitamins and minerals while keeping your energy levels up.

1. Apples

An apple is one of the best healthy pregnancy snacks you can have. Apples can be carried along with you when you are out and about and can be a quick snack when you are super busy. Remember to wash and peel the skin though before eating them as they may have pesticides and wax coating that could cause health issues to you or your baby. Snacking on apples is one of the healthiest options not just for pregnant women but for everyone in general. Apples are good sources of fibre, which is an important requirement for a pregnant woman. Apples also provide you with a good dose of vitamins and much-needed antioxidants.

2. Yoghurt

Yoghurt is a good pregnancy snack as it contains good bacteria, which is specifically important if you are going through spells of morning sickness. The probiotics from the yoghurt help maintain a robust immune system. Being an excellent source of calcium, it aids in strengthening the bones. It also contains iodine which is especially important throughout your pregnancy to support the growth of your baby.

3. Bananas

Bananas are gentle on an upset stomach, and therefore, are considered ideal for snacking in between meals during the first trimester. Bananas are highly recommended to those suffering from morning sickness. Besides, they do not need any preparation as they can be just peeled and eaten. Packed with carbohydrates, fibre and antioxidants, the fruit is also a great source of potassium. Bananas can also help reduce leg cramping and swelling, and also help prevent anaemia.

4. Dry Wholegrain Toast With Choice Topping

Wholegrain toasts are easily available and can be eaten as they are, or can be paired with a choice of toppings. Their vitamin B content is known to help with queasiness caused by pregnancy. Dry toast can be eaten with a wide variety of toppings like strawberries, avocados, tomatoes, or eggs, making it a great snack to meet your requirements of other nutrients and minerals.

5. Scrambled or Boiled Eggs

Eggs are another great source of iodine, protein, and iron and are a good meat substitute. Consuming sufficient iron is extremely important during pregnancy as it not only fights anaemia but ensures that the foetus gets the required oxygen. Eggs also provide vitamin A and vitamin D, besides a whole load of protein. Eggs, however, need to be cooked or boiled thoroughly to kill all bacteria before consumption.

Healthy Snacks to Eat During the Second Trimester

As the second trimester begins, many women experience a return of their appetite and a boost in energy. Focus on good pregnancy snacks in the second trimester that are rich in protein, calcium, and iron to support your baby’s rapid growth and development.

1. Whole-wheat Bread Cheese Sandwich

As you approach the second trimester, proper management of blood sugar becomes mandatory as the body becomes more insulin resistant. Foods, such as whole-wheat bread, brown rice, beans, and lentils aid in controlling the sugar level. Snacking on a whole-wheat bread cheese sandwich will give you a good dose of calcium besides the high nutrition and fibre. However, opt for safe cheeses and dairy products to prevent any kind of infection. Hard cheeses, as opposed to soft and blue-veined cheeses, are generally considered safe and good for consumption during pregnancy.

2. Jowar Methi Roti

Some recipes can be combined with the meals or had as snacks, too. Jowar methi roti is one of them. It can be enjoyed with some curd, ketchup or mint-coriander chutney. One medium-sized jowar methi roti can provide a good dose of protein, carbs fibre, and essential vitamins and minerals like Vitamin A, Vitamin B1, Vitamin B3, Vitamin C, iron, calcium, magnesium, potassium, etc. It is best for an instant boost of energy in between meals.

3. Dried Fruits and Nuts

Dried fruits and nuts are some of the healthiest pregnancy snacks and should be your main snacking choices as they can be easily carried along as you go about your work. Therefore appropriate portions of raisins, dried cherries, walnuts, almonds, dried cranberries, and dried peaches can be kept handy to much on when you get a little hungry. They provide nutrients, such as magnesium, iron, fibre, protein, vitamins, etc. Do not forget walnuts as they are good sources of omega-3 fatty acids. Having said that, always avoid the nuts you are allergic to; consult a nutritionist who can advise a nutritious alternative to those foods.

4. Fruit Salad With Yoghurt

Fruits and vegetables are rich in antioxidants and other vital vitamins, and therefore, having them as one of your snacking choices is essential during pregnancy. Have a bowl of mixed fruits like mango, pear, apple, banana, pomegranate, and avocado along with yoghurt. This combination is not only healthy but extremely good to taste. Avocados are rich in magnesium, vitamin C, vitamin E, and fibre. Vitamin C found in fresh fruits is important for the development of the placenta. Yoghurt is easy on the stomach and is a terrific source of calcium.

5. Stir-Fried Vegetables

An assortment of vegetables including cucumber, tomatoes, lettuce, radishes, and sweet corn, stir-fried in some coconut or olive oil with some mild spices, such as turmeric and salt, is an excellent inclusion in your snacking choices during the second and third trimesters. Green vegetables are a good source of fibre as well as iron. Regularly snacking on green salads will help combat constipation, which often becomes a problem during pregnancy. The fat from the oil provides energy and aids in the development and growth of your baby’s brain.

6. Hummus with Carrot and Cucumber Sticks

Hummus is packed with protein and healthy fats, making it a satisfying and nutritious snack. Pair it with fresh carrot and cucumber sticks for a crunchy and refreshing treat that provides vitamins and minerals. This combination is perfect for keeping your energy levels steady throughout the day.

7. Cottage Cheese with Pineapple

Cottage cheese is a great source of protein and calcium, crucial for your baby’s development. Pairing it with pineapple adds a sweet and tangy flavor, along with a boost of vitamin C and digestive enzymes. This snack is not only nutritious but also refreshing and easy to prepare.

Healthy Snacks to Eat During the Third Trimester

The third trimester is a crucial time for your baby’s final growth spurt, making nutrient-rich snacks even more important. Incorporate these 3rd trimester snacks to aid digestion and maintain steady energy levels as you prepare for childbirth.

1. Chicken Salad

Looking for high-protein snacks for pregnancy? A protein-packed chicken salad tossed with vegetables is an ideal snack for your third trimester. Protein is essential for the growth and development of your baby’s body throughout your pregnancy journey, so it is particularly important to have a protein-rich diet during the second and third trimesters when your baby is growing relatively fast.

2. Sugar-Free Muesli With Fruit Toppings

Muesli, which is an extremely good source of fibre, vitamins, and protein, is a great snacking choice during pregnancy. You can top it with fresh fruits like kiwis, bananas, or mangoes according to your taste. Mangoes are not just tasty but contain beneficial nutrients like vitamin c and folate, making it a nutritious addition to your snacks.

3. Salmon Sandwich

It is during the third trimester that your baby’s brain actively develops. Salmon is a good source of omega-3 fatty acid, which helps in the growth and development of your baby’s brain and nervous system. Indulge in a well-grilled salmon sandwich at least once a week to meet your omega-3 fatty acid requirements. You may include your choice of vegetables to add fibre to your snack. Note that salmon should be thoroughly cooked to kill parasites and bacteria, and consumed in limited amounts to rule out intake of excess mercury which may hamper the growth of the baby.

4. Roasted Makhana

A small bowl of roasted makhana or fox nuts is a great snack for pregnant women as it is a good way to provide your body with calcium, iron, manganese, potassium, amino acids, phosphorous, etc. It can help control blood pressure, excessive weight gain, blood sugar, and also helps prevent insomnia. It is great for foetal development, too, and provides just the right amount of energy you will need during pregnancy.

5. Grilled Paneer Sandwich

A grilled paneer sandwich is another good snacking option for pregnant women. It ensures you get the protein along with other nutrients you need in this trimester. Ensure you grill it properly. You may also add mild spices including, turmeric and salt, to make it tastier. When paired with whole-wheat bread and some vegetables, it can provide you with a decent dose of fibre, carbs, vitamins and minerals.

6. Smoothie with Spinach, Banana, and Almond Butter

A smoothie made with spinach, banana, and almond butter is a nutrient-packed option perfect for the third trimester. Spinach provides iron and folate, which are vital for preventing anemia and supporting your baby’s growth. Bananas add potassium and natural sweetness, helping to maintain electrolyte balance and reduce cramps. Almond butter contributes protein and healthy fats, making this smoothie a well-rounded and satisfying snack that helps keep your energy levels steady.

7. Chia Seed Pudding

Chia seeds are a powerhouse of nutrients, rich in omega-3 fatty acids, fiber, and protein, all of which are important for both you and your baby’s health. Prepare a chia seed pudding by soaking chia seeds in almond milk or coconut milk, and sweeten it with a touch of honey or maple syrup. Top it with fresh berries or sliced fruit for added vitamins and antioxidants. This snack is not only delicious but also helps keep you full and supports digestive health.

FAQs

1. Can I eat fermented foods like kimchi and sauerkraut as snacks during pregnancy?

Yes, fermented foods like kimchi and sauerkraut can be beneficial during pregnancy as they are rich in probiotics, which support gut health. However, it’s important to ensure they are pasteurized to avoid any risk of harmful bacteria. Always consult with your healthcare provider before adding new foods to your diet.

2. Are nut butters safe to eat during pregnancy?

Nut butters, such as almond or peanut butter, can be a nutritious snack during pregnancy as they provide healthy fats, protein, and vitamins. Ensure that the nut butter is free from added sugars and hydrogenated oils. If you have a history of allergies, consult your doctor before including nut butters in your diet.

These were some great snacks for pregnant women. Eating the right snacks in the right quantity can satisfy those pregnancy cravings while proving beneficial for both the mother and the baby. However, before you include these healthy snacks, don’t forget to consult your doctor.

References/Resources:

1. FAQs: Nutrition During Pregnancy; American College of Obstetricians and Gynecologists; https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy

2. Calcium; National Institutes of Health; https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

3. Réhault-Godbert. S, Guyot. N, Nys. Y; The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health (Nutrients); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/; March 2019

4. Natural Sources of Vitamin B During Pregnancy; American Pregnancy Association; https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/natural-sources-of-vitamin-b-during-pregnancy/

5. Nieman. D, Gillitt. N, Henson. D, Sha. W, et. al.; Bananas as an Energy Source during Exercise: A Metabolomics Approach (PLoS One); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/; May 2012

6. Korsmo. H, Jiang. X, Caudill. M; Choline: Exploring the Growing Science on Its Benefits for Moms and Babies (Nutrients); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722688/; August 2019

7. Nutrition During Pregnancy; Johns Hopkins Medicine; https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy

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