Pregnancy brings unique nutritional needs, making it essential to choose snacks that provide the right balance of nutrients. Here are some smart snack options that will keep you energized and support your growing baby.
1. Apples, Peanut Butter, and Crackers
Combine protein, fiber, and healthy fats with this delicious snack. Spread 1 to 2 tablespoons of natural peanut butter on sliced apples and whole-grain crackers. Explore different nut butters (like almond or cashew) and fruits (such as pears or bananas) for variety.
2. Tortilla Chips With Guacamole
Satisfy your crunch cravings with whole-grain, high-fiber tortilla chips dipped in guacamole. This creamy dip is rich in folate, a vital B vitamin that helps prevent birth defects. If avocado isn’t your favorite, consider a protein-packed bean dip instead. Opt for baked chips over fried for a healthier choice.
3. Yogurt With Nuts and Fruit
Aim for three servings of low-fat dairy daily for calcium, essential for strong bones and teeth. Greek yogurt offers more protein than regular yogurt and is more filling. Top plain yogurt with 1 to 2 tablespoons of nuts and fresh fruit like berries or diced peaches for added flavor and nutrients.
4. Chocolate and Fruit
Craving chocolate? Enjoy a small fun-size bar paired with fruit, or opt for chocolate-covered fruit to satisfy your sweet tooth while getting essential nutrients. Low-fat chocolate pudding made with milk can also boost your dairy intake, promoting healthy bone development for your baby.
5. Trail Mix
A sweet and savory treat, trail mix is perfect for snacking. Look for mixes with salt-free nuts, sugar-free dried fruit, and dark chocolate, which is richer in fiber and iron. Making your own mix at home allows you to control the ingredients, or choose convenient single-serve packs for on-the-go snacking.
6. Half a Tuna Sandwich
Enjoy two to three servings of fish per week, including light tuna, which is lower in mercury and rich in omega-3 fatty acids. Pair it with avocado on whole wheat for added fiber and healthy fats. For a quick snack, bring vacuum-sealed tuna and whole-grain crackers.
7. Smoothies
Start your day with a nutrient-packed smoothie! Use yogurt or milk as a base, add bananas or berries, and toss in fresh spinach or celery for extra vitamins. A scoop of peanut butter or cocoa powder can enhance flavor without excess sweetness.
8. Hummus With Veggies and Pita Chips
A fiber-rich powerhouse, hummus pairs perfectly with pre-sliced veggies like carrots and peppers. Grab single-serve packs of hummus and whole wheat pita chips for a quick, nutritious snack that will keep you regular.
9. Cheese and Nut Plate
For a protein-packed snack, enjoy a mix of hard cheese (like cheddar or gouda) and nuts. Pair them with whole-grain crackers for an extra fiber boost. Keep single-serve cheese and nut packs handy for convenience.
10. Protein Bar and Fruit
Stock healthy snacks like protein bars and canned fruit (packed in 100% juice) for on-the-go munching. These options provide essential fiber, protein, and healthy fats, making them more nutritious than regular granola bars.
11. Popcorn and Nuts
High in fiber, popcorn can help alleviate constipation, a common issue during pregnancy. Air-pop a single-serve bag, skip the salt and butter, and pair it with a handful of salt-free nuts for a balanced mini-meal.
12. Ants on a Log
This nostalgic snack is both fun and nutritious! Spread natural peanut butter inside celery ribs and top with high-fiber raisins. You can also experiment with almond or sunflower seed butter for variety, or use low-fat cream cheese for a creamy twist.
