8 Healthy Snacks for Pregnancy
A Healthier Michigan
| 4 min read
While pregnant, your diet is vital to your baby’s development and your ongoing health. Pregnancy also comes with cravings and specific diet needs or restrictions. The snacks listed here are high or effective at providing calcium, proteins, folic acid, important vitamins B and D, or healthy fats, which are all important for a pregnancy diet, according to the Mayo Clinic.
Folic acid has been shown to decrease the likelihood of spine and brain birth problems, while Vitamin D and calcium are important for bone strength and density. Protein is important for the baby’s growth.
These healthy pregnancy snacks incorporate many of these key nutrients and are also easy to prepare, transport and eat whether at home, work or on-the-go:
1. Yogurt parfait with berries and granola
Parfaits are easy to assemble using your favorite yogurt and berries. Layer the yogurt with a light drizzle of honey or agave (do not use raw honey) and your favorite type of berries or granola.
Some granolas or cereals are fortified with added iron, which according to the Cleveland Clinic, is also a vital mineral to a pregnancy diet. Reach for granola or cereals with no more than 7 grams of added sugar. Ingredients for a healthy pregnancy parfait include:
- Granola
- Yogurt
- Fresh berries
- Honey or preferred sweetener
2. Cottage cheese with fruit or whole wheat toast
While many soft cheeses are to be avoided during pregnancy, cottage cheese is safe. It’s also a source of protein, calcium and vitamins D and B-12. Some fruits that go well with cottage cheese include:
- Berries
- Peaches
- Pears
- Pineapple
- Bananas
3. Egg or avocado on toast
Eating an egg scrambled or fried on toast is an easy, healthy choice. Instead of eggs, you can use avocado and still get a healthy snack for pregnancy with fat and fiber. Use whole grain toast for the best benefit.
4. Apple slices with hard cheese or peanut butter
Apples are a great choice to get healthy fiber and antioxidants. Paired with a hard cheese such as cheddar or Swiss, it is a tasty and filling snack that is easy to take on the go with you. Peanut butter is a great source of healthy fat to eat along with apples.
5. Chips and Guacamole
Guacamole is full of healthy fat and B vitamin folate. Go for a whole-grain tortilla chip to add healthy fiber to the snack. It’s probably easy to find pre-made guacamole at the store, but it’s also easy to make with these simple ingredients:
- Avocados
- Salt
- Onions
- Tomatoes
- Fresh chopped cilantro
- Chopped chilis
- Lime juice
6. Smoothies
Smoothies are easy to take with you when you are in a hurry. They are also a simple way to add some spinach or leafy greens into a snack. Some of the best ingredients for a pregnancy smoothie include:
- Banana
- Berries
- Spinach
- Avocado
- Pineapple
- Mango
- Sunflower, flax or chia seeds
- Nut or seed butters
7. Trail mix with dark chocolate chips
Trail mix is easy to grab and go somewhere, or it is simple to make at home, and you can pick exactly what all goes into it.
Healthy choices to include in trail mix when you are pregnant include:
- Nuts such as walnuts, almonds, and pistachios
- Dried sunflower or pumpkin seeds
- Dried fruits without added sugar like raisins, dried cranberries, bananas, or mangoes
- Dark chocolate chips
Do not be afraid to add a few dark chocolate chips or chunks into the mix. Dark chocolate has antioxidants which are beneficial for pregnancy, and unsaturated fats which are healthy in moderation.
8. Hummus and veggies
Hummus is made from tahini and chickpeas, which bring you protein, calcium, and fiber, all of which are recommended for a healthy pregnancy diet. Some of the best vegetables for you to eat with hummus while pregnant include:
- Broccoli
- Cauliflower
- Carrots
- Tomatoes
- Cucumbers
- Snap peas
What is an appropriate snack choice for a pregnant woman with morning sickness?
Certain snacks on this list might be hard to eat or enjoy if you are dealing with morning sickness. Aim for low-fat, higher carbohydrate foods. Healthy, easy-to-eat and digest snack choices for pregnant women with morning sickness include:
- Toast
- Pretzels or crackers
- Applesauce
- Banana
- Yogurt or a smoothie
Foods to Avoid Snacking on During Pregnancy
Some of the most popular snack foods should be avoided during pregnancy. These include:
- Deli meats & cured meats
- Highly caffeinated beverages
- Unwashed fruits
- Unpasteurized fruit juices
Foods to Avoid with Gestational Diabetes
If you have gestational diabetes, your care team will have input and guidance on more specific meal planning for you. In general, pregnant patients with diabetes need to more closely watch their blood sugar levels and their food and drink, according to the CDC. Talk to your providers for specifics on your pregnancy diet.
