Maintaining a well-balanced and nutritious diet is vital during pregnancy. It not only promotes the well-being of pregnant moms but also provides the necessary nourishment for both the mother and the developing baby.1 During pregnancy, many expectant mothers experience unusual food cravings. While it can be tempting to indulge in these cravings, pregnant women need to prioritize nutrient-rich foods and diet. This is crucial for supporting the health, growth, and development of the baby. As a general guideline, it is advised for pregnant women to choose meals that are low in salt, sugar, and saturated fatty acids. In a nutshell, we encourage you to opt for healthy snacks instead of junk food during pregnancy. In this blog, we have compiled a list of healthy snacks to eat during pregnancy. Let's look into each one of them.2,3
We have put together some of the best snacks that a pregnant woman can eat.
Eating seasonal fruits is a nice option to overcome your cravings. When you’re working, watching television or maybe reading a book, make a habit of keeping a bowl of fresh fruits by your side. This will help to keep your hunger pangs in control. Rich in fiber, fruits help regulate bowel functions and manage constipation. Citrus fruits like oranges, grapefruits, and honeydew, are rich in Vitamin C, which plays a significant role in the development of your baby's bones, teeth, and gum.
Eating plenty of vegetables (especially green, leafy ones) is a must during pregnancy. Enriched with multiple nutrients like fiber, iron, vitamin B, and folic acid, it’s essential to consume at least 4 servings of vegetables daily. You can count on tomato, broccoli, and brussel sprouts, whenever you get food cravings.
As a wholesome and healthy snack to eat during pregnancy, you can prepare a delicious bowl of boiled green veggies tossed with some salt and pepper!
Another egg-cellent idea for snacking! Eggs are a rich source of protein, vitamin A, vitamin B12, iron, and phosphorus. Research shows that a pregnant woman can include 2 eggs (50 grams each) in her daily diet, given these nutritional benefits. According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should avoid consuming raw or undercooked eggs (meat). Consuming contaminated meat may increase the risk of contracting listeriosis, a foodborne illness that can cause symptoms such as vomiting, dehydration, and food poisoning.
High in Vitamin C content, berries are a great source of antioxidants, fiber, potassium, and folate. Berries include strawberries, blueberries, and raspberries. They are sweet and full of flavors and vitamins. So, next time you prepare an evening snack, you can grab a bowl of oatmeal and top it with some fresh berries. You can also try blending them into a smoothie if you want to grab something chill-icy!
Next healthy snack to eat during pregnancy on our list are some crunchy nuts! You can treasure a mix of almonds, walnuts, and cashews along with some pumpkin and sunflower seeds. Packed with essential nutrients like protein, fiber, minerals, folate, magnesium, vitamin E, and healthy fats, this could be a go-to snack for your little night food cravings. Also, walnuts contain omega-3 fatty acids - a type of fat, which is essential for a baby’s brain development.8
As an expectant mother, it’s important to prioritize nutrition over your taste buds during pregnancy. Therefore, we suggest that you always stock up your kitchen and refrigerator with nutritious and healthy snacks to eat during pregnancy.