10 HEALTHY SNACKS FOR PREGNANCY
You had a hearty breakfast before you left for work an hour ago, but your stomach is already growling. Sound familiar? Pregnancy can ramp up your appetite significantly, which is one reason healthy snacks are so important during pregnancy.
You also need more calories and nutrients when you're pregnant. "The goal is to balance getting enough nutrients to support the growth of your fetus and maintaining a healthy weight," says the American College of Obstetricians and Gynecologists (ACOG). If you're pregnant with one baby, you need an extra 340 calories daily starting in your second trimester, and a bit more in your third trimester.
But talk to your doctor or midwife about your needs, because "your calorie needs may vary depending on your physical activity level and individual health factors," says Erin Hinga, a registered dietitian and member of the BabyCenter Medical Advisory Board.
These snacks for moms-to-be have essential pregnancy nutrients, they're easy to make, and they clock in between 200 and 300 calories. They're all delicious, too!
1. Apple and cheese
1 medium apple with hard cheese like cheddar, Monterey Jack, or Swiss
Most women don't get enough fiber in their diet to begin with, and pregnancy increases your requirement to about 28 to 30 grams (g) of fiber daily. That can be a tall order when you're dealing with morning sickness in the first trimester (and maybe beyond) or that full and bloated feeling later on. To make sure you're hitting the fiber mark, it's smart to include plenty of fruits and vegetables in your diet, which also help to keep you hydrated while pregnant.
One medium apple has more than 4 g of fiber and provides 95 calories. Apples are pleasantly crunchy and couldn't be more portable. Plus, apple peel is full of pectin, a soluble fiber that may improve digestive health.
Another must-have pregnancy nutrient is calcium. Moms-to-be need 1,000 milligrams (mg) of this mineral each day. Not only is calcium necessary for keeping your bones and teeth strong, it's essential for your baby's bone structure. And if you don't get enough through the foods you eat or a supplement, your growing baby will take it from your bones. Note: Prenatal vitamins – though packed with other important nutrients – typically don't contain much calcium, so don't count on yours to meet this need.
Each 1-ounce slice of cheddar cheese has 200 mg of calcium, netting you 20% of your daily requirement. Each slice is about 110 calories and 9 g of fat, so stick to one or two slices.
2. Egg on an English muffin
1 egg (scrambled or fried) on an English muffin or toast
You've probably heard about the importance of vitamin D. It helps calcium get absorbed in the body, and it has been linked to preventing cancer, boosting immunity, and reducing inflammation.
During pregnancy it's vital to get enough vitamin D to help support your baby's growing bones and teeth and to make sure your little one's immune system functions properly outside the womb. Pregnant women need 600 IU or more of vitamin D daily. Up to 4,000 IU per day is safe, according to the National Institutes of Health.
One egg serves up 20 IU of vitamin D. The vitamin D is in the egg yolk, so don't ditch the yolk, but do make sure it's cooked through (as long as they're fully cooked or pasteurized, eggs are safe to eat during pregnancy.) Other good sources of vitamin D are fortified milk (98 IU per 8 ounces), salmon (360 IU per 3.5 ounces), and canned tuna (200 IU per 3 ounces).
Egg yolks also contain choline, which is essential for your little one's developing brain and can help prevent birth defects. You need 450 mg daily of choline, and you can knock out 125 mg with just one egg.
3. Homemade trail mix
1/2 cup pumpkin seeds, 1/2 cup dried tart cherries, 1/2 cup raw almonds, and 1/2 cup dark chocolate chunks (makes 2 cups; 1/2 cup = 1 serving)
or
1/2 cup walnuts, 1/2 cup unsweetened coconut, 1/2 cup dried diced mango, and 1/2 cup cashews (makes 2 cups; 1/2 cup = 1 serving)
Note: Store the trail mix in the fridge or freezer to keep it fresh.
There are many varieties of trail mix, but these recipes offer a tasty mix of pregnancy boosters containing calcium, vitamin D, and the mineral magnesium, which helps build bones and teeth. Moms-to-be need about 350 mg of magnesium daily, and pumpkin seeds offer that amount in just a quarter of a cup. Other good sources of magnesium include cooked spinach, black beans, and Brazil nuts.
Finding it hard to drift off at night? Most women have trouble sleeping at some point in their pregnancy. Dried tart cherries contain naturally occurring melatonin, which may improve the quality and duration of sleep. Try mixing them into your trail mix or cereal for a bedtime snack.
Dark chocolate contains heart-protective cocoa flavanols and has been shown to help lower blood pressure. Plus, it contains small amounts of the bone-building minerals magnesium, manganese, copper, zinc, and phosphorus.
Make sure to include almonds in your diet – especially if you're not big on dairy products. Per ounce, almonds contain 76 mg of calcium, plus 1 mg of iron and 3.5 g of fiber. And the fat they contain is almost all heart-healthy monounsaturated fat. Snack on them whole, or use them atop yogurt, oatmeal, and salads.
4. Greek yogurt parfait
A small container of plain Greek yogurt topped with 1 cup blueberries and 2 tablespoons chopped walnuts
There are many reasons why Greek yogurt has become the star of the dairy aisle. It's loaded with protein (it requires twice as much milk to make), boasting about 14 g of protein per 5.3-ounce single-serving container. For the same reason, it provides 15% of your daily calcium requirement. It also contains probiotics, which help you maintain a healthy digestive system. All that, plus a smooth and creamy texture that makes it taste decadent.
Topping Greek yogurt with fresh blueberries adds nearly 4 g of fiber, plus an antioxidant boost. Two tablespoons of chopped walnuts (half an ounce) adds 93 calories, 1 g of fiber, and healthy omega-3 fats. Walnuts also contain the B vitamin biotin, which helps you get energy from the food you eat.
5. Chips or veggies and guacamole
1/2 cup cucumber slices, 1/2 cup carrots, and 1/2 cup celery sticks with 1/4 cup guacamole
or
1 ounce (about 10 chips) of lower sodium tortilla chips with 1/4 cup guacamole
Most women have some swelling in their hands, feet, ankles, and calves at some point in their pregnancy. Avoiding excess sodium will help you beat the bloat. When you've consumed too much salt, your body holds on to more water to help keep the sodium levels in your body balanced. Drinking more water and eating food with a high water content will help you flush the excess salt from your system.
Both cucumber and celery are low in calories and contain a lot of water (96 and 95% respectively; carrots are 87% water). And guacamole is packed with potassium, a vital mineral that helps maintain fluid and electrolyte balance in your body's cells. You need 2,900 mg of potassium a day while pregnant. That might sound like a lot, but most fruits and vegetables contain at least some potassium.
If you'd like to make your own guacamole, mash a ripe avocado with the juice of a lime, then stir in some chopped red onion and cilantro.
6. Cottage cheese, fruit, and granola
A small bowl of 1 percent-fat cottage cheese topped with 1 cup of fruit and 2 tablespoons of high-fiber granola
A snack-size cup of cottage cheese (4 ounces) nets you 69 mg of calcium and 14 g of protein for just 81 calories. Mix it with 1 cup of bright, juicy mango, and you'll get the added bonus of 71 micrograms (mcg) folate, a B vitamin that plays a key role in the development of your baby's spinal cord and nerves.
During pregnancy you need 600 mcg of folate/folic acid daily. (Folic acid is the man-made form of folate.) Of course your prenatal vitamin will include folic acid, but folate from food sources is beneficial, too. One cup of fresh mango also contains almost 3 g of fiber to help combat constipation. Other high-fiber fruits include apples, pears, and oranges.
Many types of store-bought granola are high in added sugar and don't have a lot of fiber. Look for one with at least 3 g of fiber per 1/3 cup serving and no more than 9 g of added sugar.
7. Whole-grain crackers and peanut butter
6 crackers and 2 tablespoons peanut butter
This is such an easy and portable snack. You can stash a bag of crackers and a packet of peanut butter in your purse and bring it pretty much anywhere. And 2 tablespoons of peanut butter provide 7 g of protein, plus calcium, magnesium and folate, as well as good, unsaturated fats. The crackers also contribute 3 g of protein, along with 4 g of filling fiber.
8. Pita with hummus and tomatoes
1 whole-grain pita or tortilla, 1/2 cup halved cherry tomatoes, and 1/4 cup hummus
For something savory in that stretch between lunch and dinner, grab a whole-grain pita or tortilla and load in halved cherry tomatoes and hummus. Tomatoes provide 25 calories per cup and have a substantial amount of beta-carotene, which is important for a healthy immune system.
Hummus packs just over 100 calories per 1/4 cup and provides 3 g of protein, 2 g fiber, and nearly 1 mg of iron, helping you reach your daily goal of 27 mg per day.
9. Toaster waffle with almond butter and pear
1 toasted, whole-wheat frozen waffle or slice of whole-wheat toast topped with 2 tablespoons almond butter and sliced pear
Sometimes you just need something to satisfy your sweet tooth. Pump up the nutrition of a frozen waffle or toast by smearing it with natural almond butter, which has no added sugar. Almond butter offers 3 g of protein and more than 1.5 g of fiber in each 98-calorie tablespoon.
You need between 60 and 100 g of protein daily, depending on your weight, activity level, and trimester. And you need 28 g of fiber a day, which will help prevent constipation.
Layer pear or apple slices on top for some natural sweetness and extra fiber.
10. Everything-seasoned avocado toast
1 slice sourdough bread, 1/3 ripe avocado, and 1/4 teaspoon "everything bagel" seasoning
The famous avocado toast lives up to the hype. Avocados are packed with heart-healthy monounsaturated fats, and 1/3 of the fruit (yes, it's a fruit!) provides 80 calories, 3 g of fiber, 250 mg of potassium, and 6 g of good fats. A slice of sourdough bread (around 90 calories) offers 4 g protein, plus 2 g fiber. Add a small sprinkle of "everything bagel" seasoning for a little crunch and flavor. If you're feeling super hungry, add a fried egg for another 6 g of protein.
These are just a few of the snacks that can support you and your baby during pregnancy. See if your favorite foods are pregnancy-safe with the BabyCenter app "Is it safe?" tool.
Learn more:
2024-04-27T00:11:55Z dg43tfdfdgfd