Healthy Snacks For Pregnant Women

If you are expecting and you are worried about your diet then this is the right time to search for information. Getting the necessary nutrients for you and your baby is fundamental through the 40 weeks of pregnancy. 

Below, we will give you some suggestions for simple and healthy snacks that you can enjoy during your pregnancy. Not only are they nutritious, they are delicious too!

First of all, let’s define and explain about the nutritional needs during pregnancy. To begin, it is important that we eradicate an old myth:  Pregnant women should not eat for two. 

If a woman has a healthy weight in the beginning of her pregnancy,  then there is no reason to increase her calorie intake before the second trimester. 

At that point, she should only add about 300 calories to her daily intake. Finally, through her third trimester, she can add about 450 calories to her original diet.

What nutrients do pregnant women need? The most necessary are vitamins and minerals,  such as vitamins B and C, folic acid, calcium and iron.

With all this in mind, here is a list of healthy snacks to choose from during pregnancy. We hope you enjoy them!

5 healthy snacks for pregnant women

1. Homemade muesli bars

Muesli bars are a great way to include carbohydrates in your diet.  It is healthy and nutritious. If you make your own muesli bars, you can include the fruits you like, such as apples, strawberries or apricots.

Homemade muesli bars are easy to make. Melt 4 tsp. butter in a pan and add 3½ tsp. honey and 85 g of sugar. Next, stir in 65 g of oatmeal, 85 g of sliced ​​fruit and 30 g of puffed rice.

Mix it well so that it becomes a homogeneous mass and place it in a greased pan. Let it cool. Finally,  cut it into rows and then you can enjoy your muesli bars!

2. Oatmeal with chopped banana

There are many benefits to eating oatmeal. In addition to being a great source of energy, it also helps reduce bad cholesterol, and prevents constipation during pregnancy. 

To prepare the hearty snack, mix 65 g of oatmeal with half a liter of hot water in a small or medium-sized frying pan. Next, heat the mixture on the stove, stirring constantly, until the ingredients are completely mixed together.

Finally,  remove the frying pan from the stove and let it cool down a bit before adding chopped bananas. 

3. Fruit salad

This is one of the healthiest snack options and it is also incredibly easy to prepare. It has a high content of vitamins,  which makes it highly recommended during pregnancy.

The idea is to mix a variety of chopped fruits. The best part about fruit salad is that you can customize it just to your liking. You can use kiwi, banana, orange, strawberry, peach, pear, pineapple or any other fruit you like.

Another benefit of fruit salad is that you can store it in the fridge for the next day.

4. Yogurt and berries

Dairy products are a good natural source of calcium, which is an important nutrient during pregnancy. Yogurt with berries is one of the most popular healthy snacks among expectant mothers.

Simply choose your favorite yogurt, and  mix it with blueberries, raspberries, chopped strawberries, or any fruit you may want. If you prefer homemade yogurt, you can find an easy recipe online, or flip through your old family recipe book.

5. Sandwich with cheese, tomato and salad

We can not forget  the mothers who feel like a more spicy option when it’s time for a snack. For you, we would suggest that you make a light sandwich.

We recommend that you start with wholemeal bread. If you can, buy fresh cottage cheese. Cottage cheese has a low content of calories, but a high content of protein and calcium. Finally, you can add tomato and lettuce (lettuce contains folic acid, which is important during pregnancy). Bon appetite!

Furthermore, you can also add sliced ​​turkey cold cuts. Turkey is healthy and low in fat.

More advice regarding your diet during pregnancy

When pregnant, it is important for expectant mothers to adopt healthy habits when it comes to nutrition. Some of these include:

• Eat 5 times a day. This is an essential point. If you eat breakfast, lunch, dinner and 2 daily snacks, as part of your routine, you will be well nourished. You will also digest your food faster, and feel less burdened.
• Include large quantities and a large variety of fruits and vegetables. 
• Have a balanced diet. No food, no matter how healthy they are, will be able to satisfy your needs alone – not even your baby’s.
• Avoid sugar and saturated fats. 
• Reduce your intake of alcohol and caffeine – or avoid it altogether.
• Stop smoking and avoid passive smoking. 

Finally, it is important to understand that these are general recommendations. If a woman exhibits any deficiencies in her nutrition,  she should consult with a professional. A nutritionist can recommend a diet that will suit her special needs.