Pregnancy can ramp up your appetite significantly and make mom-to-be hungry every hour. You may have a filling breakfast but your stomach is already growling an hour later. Thanks to pregnancy hunger pangs. In such cases, munching on a healthy snack instead of jumbo-size meal is an ideal way to keep weight gain in check.
The challenge is that you get only a limited number of “extra” calories per day to meet the fetus and mom’s nutritional requirements. The extra calories requirement may increase as the fetus grows. Eating too early for two may end up in unnecessary weight gain.
The healthy pregnancy snacks will help meet your need for essential pregnancy nutrients. Instead of munching on carbs, try some protein-rich snacks during pregnancy that are super easy to assemble and are generously filling with sufficient calories intake. And the plus is – they all taste great, suitable for almost any palate.
Pregnancy may get hard for some expected moms to digest everything. Typically, food aversions and heartburn are quite common during pregnancy, especially in the first trimester when nausea hits hard. While for some moms heartburn may come in the third trimester when the baby gets bigger causing less room for food and due to that many moms feel filled faster.
In order to deal with pregnancy cravings and certain food aversions, eating smaller size meals and snacks is the best option to avoid nausea and morning sickness. Taking easy high-protein snacks on the go that are adequately fiber-rich to avoid constipation, keeps pregnant moms filled and healthy.
Munching on late-night snacks somewhat plays a vital role in keeping pregnant’s mom nutritional requirements fulfilled. Late-night leg cramps and muscles restlessness starts sooner in pregnancy due to dehydration and minerals deficiency. With that said, eating smaller size snacks throughout the day and a small snack before bedtime is pregnancy luxuries that a newly expectant mom must enjoy.
Let’s find out what are the healthy and filling pregnancy snacks for all day and night munching! Although some healthy snack ideas for pregnant women may require a short prep time making it all worth it.
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what are healthy pregnancy snacks?
Remember, your baby eats everything you eat. But this does not give you a license to eat for two the moment you find out about your pregnancy.
So now you know you should be eating in moderation, regardless. However, the second and third trimester requires more extra calories for the baby, so you can enjoy the perks of late-night munching and guilt-free eating.
So what you should be munching on while pregnant to keep your energy up in between meals and give your little one an extra dose of nutrition? Good pregnancy snacks are delicious, healthy, and filling — and there’s no scarcity of snack ideas. No matter what flavors you’re craving, here are some of the best snack ideas for pregnancy that are easy and quick. All you need is to stock up your pantry.
Protein-Rich Snacks For A Pregnant Woman
Apple with cheese or peanut butter
Cheese is a rich source of calcium making it a good source of nutrition for mom and the baby. While you choose your favorite cheese, make sure it is pasteurized. Now top apple slices with your favorite cheese. Also, peanut butter has heart-healthy fats and is a good source of protein.
So if you want to top apples with peanut butter as a nighttime pregnancy snack, make sure anything consumed in moderation is healthy. You can also air-fry apple slices to enjoy a warm snack.
Bananas or apple with nut butter
Enjoy your favorite fruit with your choice of almond or peanut butter which is healthy protein snack for pregnancy.
Egg on toast for breakfast or evening snack
Ideally, whole grain bread is the healthier option for anyone. As whole grain bread doesn’t clog your digestive tract and helps keep things moving in and out. Your choice of egg, a scrambled egg, or a sunny side up – just fully cooked with a tad bit of salt and pepper definitely makes it a high protein snack for pregnancy.
Hard-boiled eggs are another protein-rich snack that you can enjoy with warm toasted bread or without bread. Boiled eggs taste great anyway!
Chips and Guac
Tortilla chips or wholegrain crackers with guacamole. Mash or slice avocadoes with some finely chopped veggies like cherry tomatoes, onions, cilantro, or jalapenos – if you prefer a spicy kick. Squeeze a lemon and enjoy it with your whole family.
Here is my quick version of Guac and chips.
Veggies with Ranch Dip:
Enjoy celery, carrots, cucumbers, reddish, and sweet potatoes with ranch.
Yogurt snacks with fruit or granola
Granola topped on yogurt (low fat if you prefer) with berries or any choice of fruit. You can get your favorite flavor granola packs. You can eat granola as is, or just top them on yogurt with some fiber-rich fruits like berries, sliced bananas, etc. It takes heaven!
Yogurt parfait or low-fat yogurt with fruit is a delicious low-carb snack with lots of calcium and good bacteria for a pregnant woman’s gut health.
Tortilla with hummus: Chickpeas are healthy, get a store-bought hummus or make your own. Enjoy with tortilla, naan, or crackers.
Toasted bread with organic Ghee and honey
Toast a slice of bread of your choice with some organic ghee (clarified butter). Crunch it up as per your preference. Now spread honey and enjoy with a pregnancy raspberry tea or decaf coffee.
Organic ghee is a healthier alternative to oil. not to mention it has plenty of benefits for pregnant women. Consuming organic ghee (aka desi ghee) throughout your pregnancy or even after significantly helps in labor and postpartum recovery.
Waffles with almond butter or peanut butter:
Mostly waffles are enjoyed during breakfast, you can still toast some waffles any time of the day and enjoy them with your favorite nut butter. At least, these are the perks of being pregnant.
Sugar-free chocolate chip cookies
You can bake some semi-sweet or sugar-free chocolate chip cookies at home. Or you can get Sugar free cookies from Amazon.
Dry fruit nuts
Freeze-dry nuts or fruits are the best nutrition you can get to eat during pregnancy or even after that when you are breastfeeding. Stash your nightstand, car, or office desk with some good quality dry fruits and nuts, such as raisins, cranberries, apples, mangos, pineapple, walnuts, peanuts, almonds, cashews, dates, figs, blueberries, raspberries, etc.
Healthy Trail mix for late-night pregnancy snack
Buy a trail mix from any store you prefer. Make sure you check the calories for each serving size. You can also create a healthier trail mix at home using pretzels, popcorn, dry cranberries, and nuts. At least you would know what’s inside!
Frozen banana ice cream with walnuts
Blend banana in a blender and freeze. Bananas tend to have a creamy texture once frozen: now, you can top it with some chopped nuts and enjoy your banana ice cream. You can top it with whipped cream or add a fudge brownie on a cheat day.
Smoothies with your favorite fruits:
Blend yogurt with frozen fruits and vegetables makes amazing drinks for pregnancy. Add honey or white chocolate for sweetness.
Banana smoothie with spinach
Strawberry and berry smoothie
Some other choices of pregnancy snacks are
Popcorn topped with your favorite seasoning or parmesan cheese. Make them as sweet or savory as you like.
- Roasted chickpeas or chocolate-covered chickpeas
- Granola bars
Keep your pantry stocked with the right type of food
Have a variety of healthy options at the ready, like fresh fruit, nuts, plain yogurt, cheese, whole-grain crackers, nut butter, and hummus.
How to select food or snack when pregnant
During pregnancy, eat smaller meals. Nibbling on six mini-sized meals is better than eating three supersize meals. That way digestive tract stays healthy and happy.
Healthy Pregnancy Snacks to buy
If you are watching your sugar intake while pregnant, choose snacks that are low on sugar, or have a healthier alternative. Get your sweet share with natural fruits rather than eating foods with processed sugar.
Gluten-free popcorn is the best alternative snack for eating unhealthy potato chips.
Nature’s Valley Granola bar is the most satisfying energy bar. Keep them in a car or on the go. Because as soon as your pregnant belly gets a little hungry, it will feel nauseous.
Chocolate chip and oats hunks that are not cookies and are gluten-free and vegan.
Chickpeas veggie crisps for healthy munching instead of eating something unhealthy.
Mega Omega nuts pack is one of the best blends of dry fruit freeze nuts that taste great and are healthy during pregnancy or postpartum.
candy for nausea relief during pregnancy
Always keep a supply of tums and Rolaids in easy access. Avoid nausea medicine unless your Obgyn has cleared them.
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Chewing sugarless gum for a half-hour after meals may reduce excess acid (increased saliva can neutralize the acid in your esophagus). For some people, mint may trigger heartburn; in that case, choose a non-minty gum.
- Ginger chews
- Sugarless gum
Related: How to fight nausea and morning sickness during pregnancy
Pregnancy Snacks to avoid headaches
Be sure not to run on an empty stomach to avoid hunger headaches due to low blood sugar. Make sure you eat tiny snacks even if you’re running late. Keep these on the go, in your car, bag, or office desk.
Carry high-energy snacks such as soy chips, granola bars, dried fruit, and nuts.
Food to prevent Urinary tract infection
In general, cranberries are known to prevent UTIs from occurring. Try to include no added sugar dry cranberries in your diet or everyday snacks to prevent UTIs during pregnancy.
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Fiber-rich food to avoid constipation during pregnancy
Fiber-rich selections are typically ideal during and even after pregnancy to keep things moving in your digestive tract.
Just focus on fresh fruits and vegetables with the skin on if possible- raw or lightly cooked, preferably air-fried.
Whole grain cereals and bread.
Legumes, beans and Peas.
Dried or freeze-dried fruit.
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Magnesium-rich food to avoid muscle cramps
Leg muscles cramping, eyes twitching, etc., are common during pregnancy. Eating magnesium-rich food helps prevent late-night leg cramps and other issues as you move on during pregnancy. Adding minerals to your diet improves overall body functionality.
5 effective ways to survive pregnancy leg cramps.
Omega-rich food for mood moderation
In general, eating well helps you feel so much better emotionally. Get plenty of omega-3 fatty acids in your pregnancy diet.
Walnuts, eggs, and fish are omega powerhouses considered mood moderation foods that help you feel best emotionally. More importantly, they help in the baby’s brain development.
Choosing a healthier form of pregnancy snack
Choose chocolate frozen yogurt instead of the chocolate bar.
A pack of trail mix instead of a pack of jelly beans.
Baked cheese puffs instead of the sharp orange ones with artificial colors.
Homemade Banana ice cream over storebought ice cream bucket.
What should be a Late night snack during pregnancy?
A light late-night snack should be high in proteins and complex carbs during pregnancy. Ideally, a glass of milk, string cheese, and a handful of freeze-dried berries.
Don’t starve yourself when pregnant. Even after a long night’s sleep, don’t leave the bed until you have something on your nightstand to nibble on.
Rice cakes, crackers, dry whole-grain cereal, or a handful of trail mix can be helpful. However, eating sweet snacks may keep you up till late.
the food you must avoid during pregnancy and safety matters
Pregnant moms should avoid spicy food or high sodium snacks to prevent heartburn. Most expectant moms feel hungry at midnight. Always keep some healthy snacks on your nightstand for late-night munchies. Ideally, crackers, dates, and dry nuts trail mix are some of the healthier snacks. Unless you have a serious urge for chips or chocolates, choose a healthy form like dark chocolate, semi-sweet chocolates, or baked chips instead of high-calorie packs.
- Avoid refined food to avoid constipation, such as white bread and white rice, as they may clog things up.
- To avoid gas and bloating during pregnancy, eat smaller meals. Nibbling on 6 mini-sized meals is better than eating 3 super hefty meals.
- Don’t eat runny eggs, at least while you’re pregnant.
- Don’t lick the spoon of batter with raw eggs.
- Wash vegetables thoroughly to avoid any potential risk of bacteria.
- Avoid sprouts and alfalfa that may be contaminated with bacteria.
- Soft cheeses like feta, Brie, blue cheeses, and soft Mexican-style cheese made with unpasteurized milk can be contaminated with listeria. These should be avoided in raw form unless heated well.
- Hot dogs, deli meats, and cold-smoked seafood can also be contaminated. So avoiding deli meat during pregnancy is better.
- Juices should be fully pasteurized too.
How to induce natural labor at home?
In general, if you are eating outside, don’t eat in an unclean and unhealthy environment. Try to munch on smaller sizes of meals throughout the day so you would not gain unnecessary weight. Preferably 6 small-sized meals to gain baby weight only during pregnancy.
No matter how well you eat, if you are not well hydrated during pregnancy, eating wouldn’t make a healthy difference. The pregnant body needs extra fluids, so don’t slack on your water intake to keep the fetus and mom-to-be happy and healthy.
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