Top 10 healthy snacks to munch on in pregnancy

Looking to find the top 10 healthy snacks to munch on in pregnancy? Look no further to find the  top 10 healthy snacks to munch on in pregnancy.

Pregnancy is a unique and exciting journey that comes with its own set of nutritional needs. Eating the right snacks at the right time can help maintain energy levels, provide essential nutrients, and keep both mother and baby healthy. Furthermore, it isn’t rare that pregnant women crave food they wouldn’t usually eat. 

In this article, we’ll explore a variety of healthy pregnancy snacks that are not only nutritious but also quick and easy to prepare, while giving some more ideas for some pregnancy-known weird cravings. We’ll also share some information about the food a mum-to-be should not be eating during pregnancy.  

Eating healthy pregnancy snacks is crucial for several reasons:

1. Nutrient Intake: Pregnant women require more vitamins and minerals to support the growing baby. As some resources might deplete quicker than usual. Regular snacking can help fill in nutritional gaps.
2. Energy Boost: Pregnancy can be exhausting, and eating snacks at regular intervals can help maintain energy levels throughout the day. 
3. Managing Nausea: Small, frequent snacks can help keep nausea at bay, especially during the first trimester. 
4. Blood Sugar Levels: Healthy snacks can help maintain stable blood sugar levels, preventing energy crashes and excessive hunger.

 Explore the top 10 healthy snacks to munch on in pregnancy

Here are some healthy snacks tips to have during pregnancy that are easy to prepare and packed with essential nutrients.

Be mindful that certain foods and drinks are ill-advised during pregnancy. Avoid any raw or undercooked meats or fish, as well as any item made from raw milk. Furthermore, it is important to avoid alcohol. As a general rule, avoid anything raw. For salads and vegetables, ensure raw items are thoroughly washed. 

1. Greek Yoghurt with Berries

A creamy Greek yoghurt is an excellent source of protein and calcium, both of which are important for the baby’s bone development. Adding berries provides antioxidants and fiber. This snack is both delicious and satisfying.

2. Apple with Peanut Butter

Apples are rich in fiber and vitamin C, while peanut butter provides healthy fats and protein. This combination makes for a balanced and tasty snack that can help keep hunger at bay. Alternatively, you can substitute apples with bananas, for an added fibre and potassium intake. Bananas might especially come in handy when you’re feeling nauseous and dizzy. 

3. Hummus and Veggie Sticks

Hummus is a great source of plant-based protein and fibre. Pairing it with colourful veggie sticks like carrots, cucumbers, and bell peppers adds vitamins, minerals, and crunch to your snack time. You can add spices and herbs to make your hummus taste different every day and fulfil those pregnancy craves! Ensure the veggies are thoroughly washed and safe for consumption. 

4. Whole Grain Crackers with Cheese

Whole grain crackers are rich in fibre, and pairing them with cheese adds calcium and protein. This is a convenient and portable snack that can be easily enjoyed at any time of the day. Cheese will be a good source of probiotics. Be very careful though: stay away from specific types of cheeses: mould soft cheese, brie, camembert, some types of goat’s cheese and others with a similar rind. Avoid ricotta, feta, mozzarella, bocconcini and blue-veined cheeses as well. These may contain listeria, which can infect the cheese during the manufacturing process. Ensure the label mentions the cheese is made with pasteurised milk. 

5. Smoothies

Smoothies are a fantastic way to pack in several servings of fruits and vegetables. Use a base of Greek yoghurt or pasteurized milk for protein, and add spinach, banana, berries, and a spoonful of chia or flax seeds for added nutrients and fibre. 

6. Hard-Boiled Eggs

Hard-boiled eggs are a convenient snack that provides high-quality protein and essential fats. They are easy to prepare in advance and can be seasoned to taste with a pinch of salt or pepper. Make sure eggs are thoroughly cooked as uncooked eggs are not recommended during pregnancy. 

7. Nuts and Seeds

A handful of mixed nuts and seeds can provide a good dose of healthy fats, protein, and fibre. Almonds, walnuts, chia seeds, and flaxseeds are all excellent choices. If you’d like to spice up your healthy snack,, you can roast or season them for a change. 

8. Avocado on Toast

Avocado toast on whole-grain bread is a trendy and nutritious snack. Avocados are rich in healthy fats and fibre, while whole-grain bread provides sustained energy. You can add a dash of olive oil, some sea salt as well as chilli spice for an extra kick. 

9. Cottage Cheese with Pineapple 

Cottage cheese is high in protein and calcium. Pairing it with pineapple adds a sweet flavour and a boost of vitamin C. If you feel pineapple is a little acidic, swap it for papaya. You can even add a dash of maple syrup for added taste. 

10. Edamame

Edamame is a great source of plant-based protein and fibre. Lightly salted, these young soybeans make for a satisfying snack that can be enjoyed warm or cold. 

These are the top 10 healthy snacks to munch on in pregnancy. You can also substitute veggies and fruits for alternatives, based on the season and to ensure you eat a diverse nutrient-rich diet. As an intuitive eating coach, I suggest you ensure your snacks are satisfying for body and mind as well as nutrient-rich. 

Quick snacks to eat in pregnancy

Sometimes, you need a healthy snack tip that doesn’t require much preparation. Here are some ideas for quick snacks to eat during pregnancy:

1. Fruit and Nut Bars

Choose bars with minimal added sugar and a good balance of protein, fibre, and healthy fats. These can be a lifesaver when you need a snack on the go.

2. Cheese

String cheese is a portable and protein-rich snack that’s perfect for busy days. Again, ensure it is made from pasteurised milk!

3. Fresh Fruit

Bananas, apples, grapes, and oranges are easy to grab and naturally sweet. If you are on the go, ensure to opt for peeled fruit, for obvious hygiene reasons. 

4. Rice Cakes with Almond Butter

Rice cakes are light and crunchy, and spreading almond butter on top adds protein and healthy fats.

5. Dark Chocolate

A small piece of dark chocolate can satisfy sweet cravings and provide antioxidants.

Tips for Healthy Snacking

To make the most of your snacking habits during pregnancy, keep these tips in mind:

1. Portion Control: Be mindful of portion sizes to avoid overeating.
2. Balance: Aim for a balance of protein, healthy fats, and fibre in your snacks to keep you full and satisfied.
3. Preparation: Keep healthy snacks ready to go. Prepping in advance can help you avoid reaching for less nutritious options.
4. Hydration: Don’t forget to drink plenty of water throughout the day, as hydration is crucial during pregnancy.
5. Diversity: Offer your body a nutrient-dense and diverse diet, to replenish mineral and vitamin storage. This also enhances your gut health. 

Conclusion

Snacking during pregnancy is an excellent opportunity to nourish your body and support your growing baby. By choosing nutritious snacks for pregnancy, you can ensure you’re getting the essential nutrients needed for a healthy pregnancy. Whether you prefer quick snacks to eat in pregnancy or have time to prepare something more elaborate, there are plenty of delicious and healthy options to keep you satisfied.

Remember to consult with your healthcare practitioner about your specific nutritional needs during pregnancy. Bon appétit! 

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Author-

Caroline Bommers | Certified Intuitive Eating Coach