As an expectant mother, you can obtain your daily dose of critical nutrients, by munching on some healthy snacks for pregnant women. Snacks are an excellent way to safeguard one’s diet from malnutrition. These treats can be a great way to ensure that you’re getting all of the essential nutrients that your baby needs to grow and thrive.
When it comes to snacking, you shouldn’t use the time between meals as an excuse to stock up on junk food. Don’t forget that your baby is going to devour and eat whatever you eat, so there is need to be cautious.
As far as snacks go, what can you eat between meals to stay energized and give your child an extra dose of nutrition?
There’s no shortage of healthy, tasty, and satisfying options when it comes to pregnancy snacking. Read on to find out some of the best and healthy snacks for pregnant women.
Healthy snacks for pregnant women.
1. Granola bars.
When we talk about some of the healthy snacks for pregnant women, we definitely can’t do without mentioning granola bars. There is no need to keep granola bars refrigerated as an on-the-go snack. You can get through the afternoon lull thanks to their high fiber and complex carbohydrate content.
All granola bars aren’t the same, and it’s important to know that. Consume at least three grams of fiber and less than 10 grams of sugar each serving.
2. Baked parmesan tomatoes.
Whether you’re looking for something sweet, salty, or somewhere in between, this pizza-inspired snack has it all. 3 grams of protein, vitamins A and C, potassium, calcium, and magnesium are included in each meal.
3. Plain yogurt smoothie.
Yogurt is a good source of protein and calcium , as well as probiotics, which may help prevent constipation during pregnancy.
You and your baby both need calcium to keep your bones strong and your nerves and muscles working properly.
Yogurt is a great way to get your recommended daily allowance of calcium, especially if you consume three to four servings each day.
4. Avocado toast.
Vitamin B6 and folate, both of which promote healthy tissue and brain development in newborns, may help alleviate morning sickness in pregnant women. Vitamins contained in fruits and vegetables can be better absorbed when they’re accompanied by a source of mono-unsaturated fats such as olive oil or avocados.
Having a large amount of fat in your diet keeps you feeling fuller for longer, minimizing the likelihood that you’ll feel the urge to snack. It’s a fiber-rich, satisfying snack if you serve it with whole-grain bread.
5. Gingersnap cookies.
Gingersnap is definitely among the healthy snacks for pregnant women. This is majorly because when you’re sick while pregnant, ginger-based foods and beverages can make you feel better. Eating foods high in ginger can help alleviate morning sickness, according to the American Pregnancy Association.
6. Peanut butter apple slices.
Everyone, including pregnant women, can benefit from eating an apple a day. Both the insoluble fiber and the soluble fiber found in apples can aid with constipation and decrease cholesterol. In addition to filling you up, fiber is an excellent source of energy.
While the nutritional profile of peanut butter is outstanding, it is not without its drawbacks. Pregnant women who eat it may benefit from better control of their gestational diabetes, increased protein intake, and relief from constipation.
7. Oatmeal and raisins.
Oatmeal isn’t only for breakfast. Enjoyable at any hour of the day or night. Portable and quick to make, oatmeal is packed with soluble fiber, which is good for your heart. All you have to do is microwave some water or milk.
Avoid flavoring quick oatmeal, which may contain artificial flavors and/or colors and be heavy in sugar. With raisins, you may add fiber and potassium, which controls fluid equilibrium in the body and helps nerves and muscles function properly, to your oatmeal.
8. Fruit smoothie.
Morning sickness might be alleviated by consuming smoothies during your pregnancy. Nausea in the first trimester of pregnancy can be alleviated by taking B vitamins, especially vitamin B6. Additionally, it has the potential to aid in the healthy growth and development of your developing kid.
It’s easy to sip on simple combos like banana and nut butter and milk when you’re feeling nauseous. Frozen cherries with chocolate powder, mango and pineapple, or berries with peanut butter are all tasty options.
It’s hard to believe that something so small can have such a big impact. Nutritional powerhouses like magnesium, zinc, potassium, and vitamin E are found in nuts, along with healthy fats and a good amount of protein, fiber, and carbohydrates. Plus, they’re small and light, making them the perfect pregnancy snack to take everywhere you go.
Healthy nuts includes walnuts, almonds, peanuts, cashew nuts, tiger nuts and many more. They are all good sources of omega-3 fatty acids and among healthy snacks for pregnant women.
10. Cottage cheese with berries.
Cottage cheese is a good pregnancy snack because it contains roughly 11 grams of protein per serving. As an added benefit, it’s a fantastic source of calcium, which is essential for healthy teeth and bones. For an extra dose of taste and nutrition, serve it with a handful of fresh berries.
11. Dark chocolate.
Dark chocolate, in particular, is safe to eat in moderation during pregnancy. Pregnant women may experience lower blood pressure and risk of problems, as well as better blood flow to the baby and mother.
Aim for 70% to 85% cocoa content in your chocolate. The higher the cocoa content, the more nutrients (such as iron and magnesium) and less added sugar you’ll find in your chocolate. A one-ounce square serves as the ideal portion size.
12. English muffins.
Pregnant women need to make sure they get enough vitamin D to keep calcium levels in balance. Whole wheat English muffins include many grams of fiber and vitamin D as well as a range of other nutrients, including iron, vitamin C, magnesium, and zinc.
Scramble an egg and put it on a toasted English muffin for a quick and healthy breakfast. Make sure the yolk is cooked thoroughly to kill any harmful microorganisms.
Foods and snacks to avoid when pregnant.
Now that you have learnt about some healthy snacks for pregnant women, you should also know that during pregnancy, certain foods and snacks should be avoided at all costs. Only pregnancy snacks that are high in vitamins and minerals and keeps you energized are the best because they nourish both you and your growing baby.
It’s advisable to stick to the healthy snacks listed above rather than standard processed snacks. You should limit your consumption of foods like:
Raw or uncooked meat.
Smoked fish and seafood.
Raw shellfish and oysters.
Sugary juices and drinks.
Cakes, and sugary pastries.
These above listed food and snacks should be avoided by pregnant women during all three trimesters. Pregnancy-related complications such as weight gain and gestational diabetes can occur when there is an increased intake of them.
The bottom line.
•Snacks are a blessing when you’re pregnant, as they keep you energized while also allowing you to get extra nutrients into your diet. The idea is to stick to healthy selections and not overdo it.
•A balanced snack with protein, complex carbohydrates, and healthy fats will keep you satiated for longer, so you won’t feel compelled to eat again half an hour later.
•Keep fresh fruit, nuts, plain yogurt, cheese, whole grain crackers, nut butter, and hummus on hand as a healthful snack.
•It’s critical to make sensible dietary choices to ensure that you and your baby get the nourishment they need for healthy growth and development.