A proper diet for a pregnant woman includes foods which contain just the right amount of nutrients and vitamins, which are necessary for a healthy and sound pregnancy.
Therefore, knowing and understanding the right foods to eat is imperative through your pregnancy journey.
Many expectant mothers somehow manage to consume healthy meals, but when it comes to snacking, they might end up being confused with what they should or should not snack on.
In this article, we shall share some healthy pregnancy snacks you can have in measured quantities each time you crave for a little something in between meals.
Healthy snacks to eat during the first trimester
1. Yoghurt
Yoghurt is a good pregnancy snack as it contains good bacteria, which is specifically important if you are going through spells of morning sickness. The probiotics from the yoghurt help maintain a robust immune system. Being an excellent source of calcium, it aids in strengthening the bones. It also contains iodine which is especially important throughout your pregnancy to support the growth of your baby.
2. Bananas
Bananas are gentle on an upset stomach, and therefore, are considered ideal for snacking in between meals during the first trimester. Bananas are highly recommended to those suffering from morning sickness. Besides, they do not need any preparation as they can be just peeled and eaten. Packed with carbohydrates, fibre and antioxidants, the fruit is also a great source of potassium. Bananas can also help reduce leg cramping and swelling, and also help prevent anaemia.
3. Scrambled or boiled eggs
Eggs are another great source of iodine, protein, and iron and are a good substitute for meat. Consuming a sufficient amount of iron is extremely important during pregnancy as it not only fights anaemia but ensures that the foetus gets the required oxygen. Eggs also provide vitamin A and vitamin D besides a whole load of protein. Eggs, however, need to be cooked or boiled thoroughly to kill all bacteria before consumption.
Healthy snacks to eat during the second trimester
4. Dried fruits and nuts
Dried fruits and nuts are some of the healthiest pregnancy snacks and should be your main snacking choices as they can be easily carried along as you go about your work. Therefore appropriate portions of raisins, dried cherries, walnuts, almonds, dried cranberries, and dried peaches can be kept handy to much on when you get a little hungry. They provide nutrients, such as magnesium, iron, fibre, protein, vitamins, etc. Do not forget walnuts as they are good sources of omega-3 fatty acids. Having said that, always avoid the nuts you are allergic to; consult a nutritionist who can advise a nutritious alternative to those foods.
5. Fruit salad with yoghurt
Fruits and vegetables are rich in antioxidants and other vital vitamins, and therefore, having them as one of your snacking choices is essential during pregnancy. Have a bowl of mixed fruits like mango, pear, apple, banana, pomegranate, and avocado along with yoghurt. This combination is not only healthy but extremely good to taste. Avocados are rich in magnesium, vitamin C, vitamin E, and fibre. Vitamin C found in fresh fruits is important for the development of the placenta. Yoghurt is easy on the stomach and is a terrific source of calcium.
6. Stir-fried vegetables
An assortment of vegetables including cucumber, tomatoes, lettuce, radishes, and sweet corn, stir-fried in some coconut or olive oil with some mild spices, such as turmeric and salt, is an excellent inclusion in your snacking choices during the second and third trimesters. Green vegetables are a good source of fibre as well as iron. Regularly snacking on green salads will help combat constipation, which often becomes a problem during pregnancy. The fat from the oil not only provides energy but also aids in the development and growth of your baby’s brain.
Healthy snacks to eat during the third trimester
7. Protein-packed chicken salad
A protein-packed chicken salad tossed with a bunch of vegetables is an ideal snack for your third trimester. Protein is essential for the growth and development of your baby’s body throughout your pregnancy journey, so it is particularly important to have a protein-rich diet during the second and third trimesters when your baby is growing relatively fast.
8. Salmon sandwich
It is during the third trimester that your baby’s brain actively develops. Salmon is a good source of omega-3 fatty acid, which helps in the growth and development of your baby’s brain and nervous system. Indulge in a well-grilled salmon sandwich at least once a week to meet your omega-3 fatty acid requirements. You may include your choice of vegetables to add fibre to your snack. Note that salmon should be thoroughly cooked to kill parasites and bacteria, and consumed in limited amounts to rule out intake of excess mercury which may hamper the growth of the baby.
9. Sugar-free muesli with fruits yoppings
Muesli, which is an extremely good source of fibre, vitamins, and protein, is a great snacking choice during pregnancy. You can top it with fresh fruits like kiwis, bananas, or mangoes according to your taste. Mangoes are not just tasty but contain beneficial nutrients like vitamin c and folate, making it a nutritious addition to your snacks.
