Smart Snacking: 10 Healthy Pregnancy Snacks to Fuel Your Body

Pregnancy is a time when a woman's body needs extra nutrients and energy to support the growth and development of a baby. Eating healthy snacks throughout the day can help fuel the body and provide the necessary nutrients for both mother and baby. In this article, we'll share 10 healthy pregnancy snacks that are easy to prepare and delicious, so you can maintain good nutrition and stay energized throughout your pregnancy.

Why are snacks important during pregnancy?

Snacks are important during pregnancy because they help maintain steady blood sugar levels and prevent hunger, which can lead to overeating or unhealthy food choices. Pregnant women require additional calories and nutrients to support the growth and development of their baby, and snacking can provide the extra energy and nutrients needed without overloading the body with large meals.

Eating frequent, healthy snacks can also help alleviate common pregnancy symptoms such as nausea, fatigue, and heartburn by keeping the stomach from getting too empty or too full. Additionally, snacking can help ensure that pregnant women meet their daily nutrient requirements, including protein, calcium, iron, and folate, which are all essential for fetal growth and development.

10 healthy pregnancy snacks are discussed below

1. Apple And Cheese

1 medium apple and a firm cheese, such as Swiss, Monterey Jack, or cheddar.

Being pregnant boosts your need for fiber to about 28 to 30 grams (g) per day, which is higher than the average woman's intake of fiber. When you're battling with morning sickness in the first trimester (or possibly beyond) or later on, it might be a challenging task. It's a good idea to eat a lot of fruits and vegetables, which also assist to keep you hydrated, in order to ensure that you're getting the recommended amount of fiber in your diet.

More than 4 g of fiber and only 95 calories can be found in one medium apple. Apples are perfectly portable and have a lovely crunch. Furthermore, pectin, a soluble fiber found in large quantities in apple peel, may help digestion.

Note:Don't rely on your prenatal vitamin to meet this demand because, despite being full of other vital minerals, it often doesn't include much calcium.

Twenty percent of your daily requirement for calcium is provided by each 1-ounce slice of cheddar cheese, which has 200 milligrams of calcium. Only one or two slices are appropriate because each slice has roughly 110 calories and 9 g of fat.

Calcium is another essential pregnancy vitamin. 1000 mg of this mineral daily is required for expectant mothers. Calcium is important for your baby's bone structure in addition to maintaining the strength of your own bones and teeth. Also, if you don't get enough through food or a supplement, your developing child will take it from your bones.

Related: Pregnancy Symptoms: 17 Early Signs of Pregnancy

2.Egg on an English muffin

1 scrambled or fried egg on toast or an English muffin.

Very likely, you've read a lot about vitamin D in the news. It aids calcium absorption and has been associated with lowering inflammation, increasing immunity, and avoiding cancer.

To support your baby's developing bones and teeth and to ensure that their immune systems are healthy outside of the womb, it's essential to obtain adequate vitamin D during pregnancy. Women who are pregnant require 600 IU of vitamin D daily. The Institute of Medicine states that taking up to 4,000 IU daily is safe.

20 IU of vitamin D are provided by one egg. Don't throw away the egg yolk, but make sure it's fully cooked because the vitamin D is within! Salmon (360 IU per 3.5 ounces), canned tuna, and fortified milk are additional excellent sources (200 IU per 3 ounces).

Moreover, choline, which is crucial for the brain development of your child and may help avoid birth abnormalities, is found in egg yolks. Choline is required in amounts of 450 mg per day; one egg provides 125 mg.

3.Homemade trail mix

Half a cup of pumpkin seeds, half a cup of dried sour cherries, half a cup of raw almonds, and half a cup of pieces of dark chocolate (makes 2 cups; 1/2 cup is 1 serving).

or

To create two cups, combine 1/2 cup each of the following ingredients: 1/2 cup cashews, 1/2 cup dried mango, 1/2 cup unsweetened coconut.

Note: Keep the trail mix fresh by keeping it in the refrigerator or freezer.

Although there are numerous other types of trail mix you can make, these recipes offer a delicious blend of foods that support pregnancy and contain calcium, vitamin D, and the mineral magnesium, which aids in the development of bones and teeth. With just a quarter of a cup, pumpkin seeds provide the daily requirement of 300 mg of magnesium for expectant mothers. Cooked spinach, black beans, and Brazil nuts are additional excellent sources of magnesium.

Problems falling asleep at night? Most pregnant women experience difficulty sleeping at some time. Melatonin, a naturally occurring substance found in dried sour cherries, may lengthen and enhance sleep. For a bedtime snack, try incorporating them into your cereal or trail mix.

It has been demonstrated that dark chocolate can help decrease blood pressure and includes heart-protective cocoa flavanols. Moreover, it has trace levels of the minerals magnesium, manganese, copper, zinc, and phosphorus, all of which help to strengthen bones.

Aim to include almonds in your diet, especially if you don't consume a lot of dairy products. Almonds have 76 mg of calcium, 1 mg of iron, and 3.5 g of fiber per ounce. And almost all of the fat they contain is monounsaturated fat, which is good for the heart. Eat them whole as a snack or sprinkle them on salads, yogurt, and oats.

4. Greek yogurt parfait

One cup of blueberries and two teaspoons of chopped walnuts are placed on top of a small container of plain Greek yogurt.

Greek yogurt has taken center stage in the dairy section for a variety of reasons. It has roughly 14 g of protein every 5.3-ounce single-serving bottle and is extremely protein-rich (making it requires twice as much milk). It fulfills 15% of your daily calcium needs for the same reason. Probiotics, which aid in maintaining a healthy digestive system, are also present. All of that, plus a silky, creamy texture that elevates even nonfat foods to delectable status.

Fresh blueberries added to Greek yogurt give approximately 4 g of fiber, only 84 calories, and an antioxidant boost. A half-ounce serving of two tablespoons of chopped walnuts delivers 93 calories, 1 g of fiber, and beneficial omega-3 fats. Walnuts also include the B vitamin biotin, which facilitates the assimilation of food into energy.

5. Veggies or chips and guacamole

1/4 cup guacamole with 1/2 cup each of sliced cucumber, carrot, and celery sticks.

or

1 ounce (approximately 10 chips) of tortilla chips with 1/4 cup of guacamole is lower in sodium.

Throughout their pregnancies, the majority of women experience some swelling in their calves, ankles, wrists, and feet. You can prevent bloating by limiting your sodium intake. Your body retains more water when you eat too much salt in order to maintain a healthy amount of sodium in your system. You may help your body eliminate the extra salt by drinking more water and consuming foods that are high in water content.

Both celery and cucumber are high in water and low in calories (96 and 95 percent respectively; carrots are 87 percent water). Moreover, guacamole is a rich source of potassium, a necessary element that supports the cells of your body's fluid and electrolyte balance. To reduce the sodium, make your own by blending a ripe avocado with lime juice and adding chopped red onion and cilantro.

Go for tortilla chips with less than 100 mg of salt per 1 ounce serving if you really enjoy guacamole with them.

6.Cottage cheese, fruit, and granola

1 cup of chopped mango and 2 teaspoons of high-fiber granola are placed on top of a small dish of 1 percent-fat cottage cheese.

Four ounces of cottage cheese, the size of a snack cup, contains 81 calories, 69 mg of calcium, and 14 g of protein. When combined with 1 cup of vivid, juicy mango, it provides an additional 71 micrograms (mcg) of folate, a B vitamin essential for the growth of your baby's spinal cord and nerves.

The daily need for folic acid/folate during pregnancy is 600 mcg. Naturally, folic acid is a component of prenatal vitamins, but dietary folate is also advantageous. In addition, fresh mangoes provide roughly 3 g of fiber per cup, which might help prevent constipation. Apples, pears, and oranges are some more fruits high in fiber.

A number of store-bought granola varieties are low in fiber and rich in sugar. Choose one with no more than 9 g of sugar and at least 3 g of fiber per serving of 1/3 cup.

7. Mashed avocado on crackers

1 slice of rye crisp bread or crackers with half an avocado smeared on it.

It's time to eat extra avocado if you frequently experienced leg cramps while pregnant. Leg cramps might result from a low potassium level. And as was already established, avocados are a potassium powerhouse. 345 mg of potassium, 114 calories, and nearly 5 g of fiber are all included in one-half of this creamy, delectable fruit. While the daily requirement of 4,700 mg of the mineral during pregnancy may seem surprising, most fruits and vegetables contain at least some potassium.

Whole-grain, low-sodium crackers or rye crisp bread, which provides approximately 2 g of fiber for 37 calories, can help you meet your daily fiber needs.

8. Tortilla with hummus and tomatoes

1/2 cup of cherry tomatoes, 1/4 cup of hummus, and 1 whole-grain tortilla or pita.

Grab a whole-grain tortilla or pita and stuff it with hummus and halved cherry tomatoes for a flavorful snack between lunch and dinner. Tomatoes offer a significant amount of beta-carotene, which is crucial for a strong immune system, and are extremely low in calories (just 25 calories per cup).

With 3 g of protein, 2 g of fiber, and over 1 mg of iron per 1/4 cup, hummus helps you meet your daily requirement of 27 mg. It also has just over 100 calories per serving.

9. Toaster waffle with almond butter and pear

1 piece of toasted whole-wheat bread or a frozen waffle with sliced pears and 2 teaspoons of almond butter.

Sometimes all your sweet tooth needs is something to satiate it. By spreading natural, sugar-free almond butter on frozen waffles or toast, you can increase their nutritional value. Each 98-calorie tablespoon of almond butter has more than 1.5 g of fiber and 3 g of protein. To add more fiber and natural sweetness, layer pear or apple slices over top.

10. Melon with lime

A squeeze of lime on a watermelon or other melon.

As watermelon contains 92 percent water, it will both keep you hydrated and provide you a sweet treat while you're pregnant. A cup of watermelon diced also contains 170 milligrams of potassium. Moreover, you may prepare your own watermelon juice by blending it with some freshly squeezed lime or lemon juice and then filtering it through a fine mesh strainer. then relax and enjoy your drink!

Conclusion

Snacking is an important aspect of maintaining a healthy pregnancy. As a pregnant woman, it is important to fuel your body with nutrient-dense snacks to ensure the healthy development of your baby and to keep your own energy levels up. By incorporating the 10 healthy pregnancy snacks mentioned in this article into your diet, you can ensure that you are providing your body with the nutrients it needs to support a healthy pregnancy. Remember to always listen to your body's hunger and fullness cues, and to consult with your healthcare provider if you have any questions or concerns about your pregnancy diet.