Five Easy Healthy Pregnancy Snacks

Whatever the state of your diet before conception, pregnancy is the perfect time to switch to healthier foods. A healthy, balanced diet packed full of fresh fruits and vegetables will help to make sure you have all of the necessary vitamins and nutrients. Eating the right foods can also help to reduce fatigue, prevent dizziness, limit nausea, and help you to enjoy that famous pregnancy glow.

If you’re used to grabbing snacks from the vending machine at work, chances are you tend to snack on empty calories. Fizzy drinks, sweets and chocolate are often high in calories but contain little goodness in terms of nutrition. Pregnancy is the ideal time to ditch the empty calories, and focus instead on consuming nutritious and delicious food. By the end of the pregnancy, you should be eating an extra 200 calories a day. It’s not many extra calories, so you need to make sure all the calories you consume are as nutrient-packed as possible.

So what kind of healthy foods make the ideal pregnancy snacks to help you through the day? Consider these healthy pregnancy snacks.

1. Fresh fruit – this might sound obvious, but fresh fruit is a great snack for during pregnancy. Whether you choose to buy individual fruits each day, or a packaged mixed fruit variety tub to eat as a snack. A bowl of grapes, blueberries or strawberries can be the perfect mid-morning snack to fill you up while providing lots of vitamins and nutrients for your developing baby.

2. Nuts and seeds – if you like to graze throughout the day, having a jar of mixed nuts and seeds on your desk may be the perfect answer. Nuts and seeds are high in fibre, magnesium, vitamin B6, iron, and essential fatty acids. If you or the father has a nut allergy, you should speak to your healthcare provider before eating nuts during pregnancy.

3. Salad – green leafy vegetables such as spinach and kale are a great way to add folate to your diet. Try and include food in different colours to your salad, because this is a great way to ensure you include a mix of vitamins and minerals in your diet. Beetroot, sweet corn, carrot, radish, tomatoes and avocado all taste great in salad. Throw some mixed nuts and seeds on top for added goodness, and enjoy.

4. Cereal – some women find eating breakfast a chore during bouts of morning sickness, and end up skipping cereal altogether. Cereal is often fortified with lots of vitamins and nutrients. If you can’t handle it in the morning, try to eat it as a snack later in the day. Choosing a high fibre cereal will also reduce your chances of experiencing constipation and haemorrhoids during the pregnancy. Dairy or fortified soya milk on top of the cereal can help you to make sure you’re getting enough calcium in your diet, too.

5. Wholegrain toast – switching to whole grains may help you to avoid constipation during pregnancy, and can increase your protein and iron consumption. Toast is a great afternoon snack, and can help to keep hunger at bay. Try spreading peanut butter, avocado or hummus on top for a healthy snack.

What snacks have you been enjoying this pregnancy?

Written by Fiona (@Fiona_Peacock), mother, writer and lover of all things baby related

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Fiona PeacockFive Easy Healthy Pregnancy Snacks

Comments 17

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  3. Andrea W

    Awood
    Well I guess I’m the only one who is eating both healthy and junk food….I like to switch it up some days I eat really good and other days I snack on junk😝

  4. Mum of three to be.

    My hyperemesis is still bad at 27 weeks. I wish I had an appetite for nice food. I live off toast, lucozade and a vast selection of anti sickness meds. I was never this sick with my other two, I’ve had to be admitted to hospital with dehydration several times. My advice for anyone else who feels extremely sick is to eat whatever you can when you can. Don’t beat yourself up if your not eating especially healthy just so long as you try and eat, and if you really can’t eat have sugary drinks. Also buy ketone sticks so you can check these at home, helps you pin point when to go to the hospital.

  5. Ange

    Peanut butter on rye crackers is the only thing that keeps me going at work. If I don’t have that I end up feeling faint by 12! I tried taking nuts and it just didn’t cut it for me

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  8. Talisa m

    I find myself eating a lot of tomatoes, cucumbers with mozzarella cheese. Its a perfect afternoon snack and strawberries and grapes for a morning snack.

  9. H

    Im eating cereal every morning cos otherwise i feel faint. Im also having loads of fruits cos i actually like fruit but come on girls have a takeaway! Def not giving up them haha

  10. Leah

    My partner makes oatmeal with berries and other fruit, we use almond milk and maple syrup or honey for taste. It’s mid day I find challenging. I love eggs but especially when pregnant, so I’ll make organic ramen with eggs. I enjoy fruit at anytime, mostly grapes, apples, peaches, pineapple, berries and loving tomatoes too. Veggies are harder for me, I’m thinking of making veggie salads with a low fat dip or dressing. I drink mint or ginger tea throughout the day as well as water. Typically meat with rice and veg for dinner. There are times when I crave burgers etc. I try not to be too hard on myself and listen to my cravings if possible, and then make the healthiest choice possible ex organic, grade A local beef etc.

  11. Jasmine

    Do u ladies work also? Im a waitress so i do shift work and find it so hard to eat a regular healthy diet. I have cereal for breakfast, a sandwich for lunch and for dinner meat and vegies. Sometimes a salad. This is on my days off work. On work days its really hard and end up getting takeaway because im hungry after work.

  12. Vanessa

    I’m eating mostly fruits lately. Type of fruit I crave varies apples, oranges, peaches, melons. Mostly fresh, dried, or even cans of pineapples n stuff. I do crave junkfoods here and there like a hotdog or one day I really wanted refried beans. That was unusual.

  13. Katie

    I always eat peanut butter I go through a lot actually and I’ve been munching on a lof of fruit and love nuts. Cereal is a favourite of mine too
    I just need to cut out my sugar intake and should be fine

  14. Laura

    I’m loving home made humous and fresh veggies. Keeps me full and is yummy! I start the day with porridge topped with berries and honey. Again keeps me fuller for longer. In my handbag I carry nuts, sesame snacks and a instant miso soup packet.

  15. Yana

    i prefer start my day from fruit: mango, apple, papaya..or apple and pine-apple… Do some sport and eat again: cereal , cottage cheese with berries or corn porridge, cup of milk tea with bread. For a snack before lunch I choose bananas or apples, raisin or dry dates. Drinking lots of water already became my habbit. And try I try to eat less meat, cause I feel uncomfotable in my stomach after, i substitute it with beans , fish, eggs and cheese 🙂