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Healthy Snacks for Pregnant Women

    by Jacquelyn DeGrendele, Registered Dietitian

 

“You are eating for two” is a common saying of the past in regards to pregnant women and nutrition.  In current day, experts know so much more about pregnancy nutrition, and providing a balanced diet during pregnancy has been found to be pivotal to the health of both mom and growing baby. 

 

Eating throughout the day can help to provide all the nutrients needed during pregnancy and can reduce binge eating and high consumption of junk foods.  It is recommended that pregnant woman eat two to three snacks each day as well as three meals. 

 

Try to choose healthy foods like lean protein, whole grains, fruits, vegetables, and dairy products.  This meal plan will help future moms achieve a healthy weight gain during pregnancy and will reduce vitamin and mineral deficiencies.

 

Here are a few tips and tricks for pregnancy nutrition:

• Lean protein foods are a great choice.  Proteins are the building blocks of cells so protein will help to grow a healthy baby.  Protein foods have also been found to reduce fatigue and sometimes nausea.

 

• High fiber foods such as whole grain breads, whole apples with the peel on, or quinoa decrease constipation and cramps that can occur with pregnancy.

 

Snacks are an extremely important part of the diet for pregnant woman, but it can be hard to think of nutritionally sound items to keep on hand.  Here are some great ideas of snacks during pregnancy:

• Cheese and wheat crackers- provides both protein and fiber

 

• Nuts- One serving is about ¼ cup, but may be slightly more or less depending on the type of nut.  Usually a serving of nuts is about one small handful.  You can buy in bulk, throw a handful into a plastic bag, and keep them anywhere (your purse, the car, next to the bed, etc.) because they do not need to be refrigerated.  Great protein food!

 

• Fresh Fruit- nature’s fast food; ready to eat an in its own convenient wrapper!  Leave the peels on to get all the fiber!

 

• Hard-boiled eggs- these are a great, easy snack.  Just remember to keep them refrigerated for food safety.  Some moms say these can reduce morning sickness.

 

• Dips and veggie sticks- try a variety of veggies from carrots, celery, broccoli, cucumber, cauliflower, or bell peppers of any color.  No need to cook the vegetables, just wash and dip! Dips to try include hummus, bean dup, taziki dip (a Greek yogurt dip), spinach dip, or any kind of salad dressing.

 

Remember to drink plenty of water throughout the day to stay hydrated.  Being physically active can help to strengthen your lungs and heart and give you more energy and strength needed to give birth.  Living a healthy lifestyle by choosing a well balanced diet, maintaining a healthy weight gain during pregnancy, and regular physical activity will set up a healthy future for both you and your baby. 

 

If you have any questions or concerns or for more meal plans and tips, consult with a Registered Dietitian at jacquelyn@petitevillage.com.  Happy snacking!