Raise your hand if you went into pregnancy thinking you finally get that free pass to eat ice cream all day!
Now, keep your hand up if your doctor dashed all your delicious pre-delivery dreams by reminding you that “eating for two” isn’t really a thing.
The nerve…
While it’s true that you do need a few extra calories in the second and third trimesters to help that bun-in-the-oven bake all the way through, research has shown that pregnancy and delivery risks are lowest when weight is maintained in a healthy range.
More than ever, your body needs essential vitamins and nutrients to help your growing baby develop.
Consuming small meals is a great way to eat when you’re pregnant. Big meals can often be too filling when there’s less room inside to spare, and small, frequent meals can help keep morning sickness at bay.
So, while going gangbusters at the buffet may be off the table, going to town on plenty of healthy, smaller snacks throughout the day can be a great way to keep you and your growing baby happy and healthy.
Here are 10 nutritious pregnancy snacks to try next time you’re feeling munchy.
1. Veggies with Hummus
Vegetables provide plenty of beneficial nutrients to your hard-working body and your growing baby. In addition to important vitamins and minerals, a lot of veggies (like celery) are water-dense, which can help keep you hydrated.
Plus, they’re a great source of fiber, which can help you avoid constipation and its complications (pregnancy is so much fun).
The chickpeas in hummus are also full of yummy nutrients for you and your baby: folic acid, potassium, magnesium, B vitamins, zinc, phosphate, and calcium.
Chickpeas are also a great source of plant-based protein, which makes them an all-star ingredient if you’re a vegetarian or just can’t stand the smell-taste-or-thought of meat during that first trimester.
2. Apples with Natural Nut Butter
This snack is quick, easy, crunchy, and tasty!
Apples are a great source of vitamin C (ascorbic acid) and B-complex vitamins.
And, just like veggies, fruits like apples have high water content, which can help you stay hydrated…even if you’re struggling to keep water down.
Pairing a sliced apple with a cashew or almond butter provides the necessary proteins you need to maintain high energy levels.
Craving peanut butter? No problem! Just be sure to choose an all-natural, organic variety.
According to the USDA Pesticide Data Program, there are eight pesticides commonly found in peanut butter. Choosing organic peanut butter can reduce your pesticide exposure.
3. Greek Yogurt and Fruit
Again, here we have a combination snack of protein-rich food (Greek yogurt) plus nutrient-rich food (fruit).
Why the emphasis on protein?
Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy and plays a role in increasing your blood supply.
For added benefit, choose a non-sweetened Greek yogurt. The fruit will add some sweetness, and you can always pop in a drizzle of all-natural sweetener or nut butter if you want something more.
4. Whole-Wheat English Muffin, Egg, & Berries
Sometimes you want something heartier than a light snack but lighter than a full meal. The answer? Combine the protein of an egg with the fiber and complex carbs of a whole-wheat English muffin and serve with a few berries.
Simply toast your muffin, and pop on a freshly-fried egg (cooked over-medium or scrambled works great).
Top with a dash of sea salt, and you’ve got a balanced mini-meal featuring protein, fat, complex carbs, fiber, vitamins, and antioxidants.
5. Whole Wheat Crackers and Cheese
Cheese provides you with the energy you need for the day — plus a boost of calcium for that growing baby.
Paired with the dietary fiber found in a healthy whole wheat cracker, you’ll get a delicious mid-day snack and the added benefit of lasting fullness.
Remember that soft cheeses aren’t recommended for expectant moms. Stick with cheddar, mozzarella, muenster, Colby, or any other hard cheese you like.
6. Small Salad
Create a small salad with dark, leafy greens and colorful veggies like carrots, cucumbers, red onions, and tomatoes.
The greens and veggies will provide much-needed iron and other vitamins. Top your salad with some cheese for added calcium and protein, and an oil-based vinaigrette for some healthy fats.
7. Single Serving Smoothie
Smoothies are an excellent way to consume fruits (and veggies) in a sweet-tasting treat.
But beware of smoothies made with ice cream and frozen yogurt, which may be more of a dessert than a healthy snack.
Make your own and you’ll be in control of how nutritious this snack can be.
Combine a few ice cubes, Greek yogurt, and water or almond milk with your favorite fruits, such as strawberries, bananas, or peaches. Then, add in a handful of spinach for a nutritious boost.
8. A Piece of Fruit
During that first trimester when morning sickness often rears its ugly head, finding the appetite to eat something can feel like a herculean challenge.
During these nauseous times, simple is often best.
Reach for self-packaged fruits — those that don’t need a bag or container, like bananas, grapefruit, oranges, grapes, apples, and kiwi, to name a few.
Psst! Here’s a tip for eating kiwi: Cut in half, and eat each half with a spoon!
9. Whole Wheat Pita Chips and Guacamole
There’s nothing like some fresh guac and a few pita chips — it’s filling, healthy, and most of all, tasty!
Avocados are a great source of “healthy” monounsaturated fats, dietary fiber, potassium, folate, and vitamins B6, C, and E.
During pregnancy, your body needs more fat. Fresh guacamole is a great way to get the recommended amount of healthy fats (roughly 25% to 35% of your diet).
Instead of buying pre-made guacamole, make your own at home with one to two fresh avocados. Add extra flavor with chopped red onions, tomatoes, freshly-squeezed lime, cilantro, and a dash of salt.
10. Trail Mix
Want to eat good on-the-go? Grab a handful of trail mix.
Nuts are a good source of protein, dietary fiber and a variety of vitamins and minerals.
To make your own healthy trail mix combine raw, unsalted (or lightly salted) nuts with a bit of dried fruit, air-popped popcorn, and even a few chocolate chips.
Hey, the antioxidants are good for you and, let’s face it, you deserve a bit of chocolate. Growing another human being is hard work!
If you tend to get hungry in the car or while running errands, keep a small bag of this with you at all times — a great way to avoid caving in to unhealthy snacks from fast-food restaurants or gas stations.
Just watch your portion size — the calories from nuts can add up fast. Trail mix is definitely a healthy pregnancy snack, but it may not be quite as healthy if you turn it into a full-blown meal.
Eating well during your pregnancy is important for baby’s health, of course. But it can also help you better manage some of the lesser-appreciated symptoms of pregnancy — nausea, bloating, constipation, heartburn, and fatigue (to name a few)!
A well-balanced diet is a great way to stay healthy and happy and to keep your baby well-nourished and supported while they ready themselves for the world. So snack up, mommas!
