Healthy Snacks for Pregnant Women
Apple, peanut butter, and crackers
The ideal snacks for pregnant women, including this one, mix items from at least two food groups.
You’ll feel fuller between meals thanks to the protein, fibre, and healthy fats. 1 or 2 tablespoons of peanut butter spread on sliced apples and whole-grain crackers. Choose natural peanut butter over ordinary peanut butter, which contains dangerous hydrogenated oil. Experiment with different nut butter (almond, cashew) and fruit (pears, bananas) combinations.
Tortilla Chips with Guacamole
Choose whole-grain, higher-fibre tortilla chips to satisfy your crunch appetite. Dip them in guacamole, which contains folate, a B vitamin that aids in the prevention of birth abnormalities. (It also has heart-healthy fats in it.) If you don’t like avocados, a protein-packed bean dip is a terrific substitute. Baked chips are less unhealthy than fried chips.
Yoghurt with fruit and nuts
Aim for three servings of low-fat dairy every day to ensure that you and your baby are getting enough calcium for healthy bones and teeth. Greek yoghurt contains more protein and may be more filling than regular yoghurt. Plain yoghurt contains less sugar than flavoured yoghurt, yet both are nutritious. For protein and fibre, add 1 to 2 tablespoons of nuts. Fruit,
Such fruits as berries, sliced peaches in 100% fruit juice, or raisins, can be sprinkled on top.
Fruit and chocolate
Do you need chocolate? It may reduce the risk of preeclampsia, a disorder that causes high blood pressure and organ damage in some pregnant women. To keep your snack from becoming overly sweet, pair a tiny fun-size bar with fruit or choose chocolate-covered fruit. Cooking chocolate pudding with low-fat milk will increase your dairy consumption while also aiding in the development of your baby’s bones. Chocolate yoghurt contains germs that can help your intestines.
Do you enjoy both sweet and salty snacks? Make a trail mix. The ideal mixtures contain salt-free nuts, sugar-free dried fruit, and dark (rather than milk) chocolate. Both nuts and dried fruit include fibre, which may aid in constipation. Dark chocolate is lower in sugar and higher in fibre, iron, and other minerals.Make your own or purchase a ready-made blend. Some are sold in single-serve packs that are convenient to transport.
Half a tuna sandwich
According to new guidelines, pregnant women can consume two to three servings of fish per week. Light tuna, which is high in protein and low in mercury, is a wonderful source of omega-3 fatty acids and DHA, which aid in the development of your baby’s brain. Pair it with avocado on whole wheat for extra fibre and healthy fat. Bring a vacuum-sealed single-serve package of tuna and a bag of whole-grain crackers with you on the move for a quick snack.
Begin with yoghurt or milk as a base for one of your daily dairy portions. Fruit juice has far too many empty calories. Then top with bananas or berries. (Use frozen ones to thicken your smoothie.) Toss in some spinach or celery and you’ll get extra vitamins and fibre without ever tasting it. Protein is provided by a tablespoon of peanut butter. Cocoa powder can add a chocolaty flavour without making it excessively sweet.
Pita Chips & Hummus with Veggies
This nutritious snack is a fibre-rich powerhouse that will help you stay regular. It comes together quickly thanks to your supermarket. Pre-sliced carrots, celery, and peppers are available in the vegetable department. Single-serve containers of protein-rich hummus are available in the refrigerator aisle. Fresh pita is available in the bakery department, or if you prefer a crunch, seek pita chips in the snack aisle. For added fibre, choose whole wheat pita.
The Cheese and Nut Plate
When you need a protein-rich snack, try a protein-rich combination of almonds and hard cheese, such as cheddar, Edam, Gouda, Parmesan, or Swiss. (Listeria, a germ that might damage your infant, may be present in some soft cheeses.) Nuts include fibre, and cheese contains calcium. If desired, serve with whole grain crackers. Pack a single-serve pack of almonds and a wrapped mozzarella stick for travel.
Fruit and Protein Bar
Keep healthy snacks in your purse, desk drawer, and car so you can consume them anytime you feel hungry. Protein and energy bars are more nutritious than granola bars and store nicely. Most are high in fibre, protein, and healthy fats but low in sugar. Single-serving cups of canned peaches or pears are tasty and high in fibre, and they’ll be ready when you are. Make certain that they are 100% juice and not syrup. 11/13
Popcorn and nuts
A high-fibre snack helps alleviate constipation caused by prenatal vitamins in some women. At home or at work, pop a single-serving bag of fibre-rich popcorn. (Omit the salt and butter.) Combine the light treat with a handful of salt-free peanuts for a nutritious mini-meal. To satiate your sweet tooth, try chocolate-covered peanuts.
Ants on a Log
This childhood favourite can help you stay energised. Stuff natural peanut butter with fibre-rich celery ribs, then arrange high-fibre raisins on top. Almond and sunflower seed butter also work nicely. Use low-fat cream cheese if you need extra dairy in your diet.