At certain points during pregnancy, I tend to feel really hungry. I’ll want to snack throughout the whole day. Unfortunately, unrestrained snacking isn’t good for mom or baby, so I have to put the brakes on and be judicious about what I eat. I may desire foods like pretzels, cookies, and ice cream, but these aren’t the best options.
Many snack foods, including those I just mentioned, contain empty calories. This means they contain a lot of calories, but not a lot of nutrients. Pregnancy is a time when we really want to focus on nutrient-dense foods, so we should eat these empty calorie snacks sparingly. Thankfully, there are many nutritious options out there. Many of these are also super tasty and satisfying. Check out these 8 examples.
Great pregnancy snack foods
Medium apple plus a slice of hard cheese (cheddar, Colby Jack, Swiss, etc.)
Apples are rich in fiber (about 4 grams per medium apple) and contain water, so they help mamas stay hydrated and avoid constipation. Many varieties are sweet enough to satisfy a craving for something sweet. Cheese is rich in calcium, so it will help keep mama’s bones strong and build baby’s bones. Cheese is also a good protein, so it will stave off hunger for a while.
Hard-boiled egg
Eggs are packed with nutrients. They contain 6 grams of protein, Vitamin D (which boosts calcium absorption), choline (which is important for baby’s brain development), and iron (which helps ward off anemia). Many of the nutrients in eggs are located in the yolk, so be sure to eat both the white and the yolk!
Note: If you don’t like hard-boiled eggs, you can always scramble or fry one instead!
Almonds and dried apricots
Almonds pack a lot of nutrition into tiny packages! Whole almonds that aren’t blanched contain healthy fats, iron (1 mg per serving), calcium (102 mg per serving), and fiber (5 g per serving). These latter nutrients are critical for mamas to be able to fight anemia, preserve strong bones, and avoid constipation. Dried apricots are also a good source of fiber, plus they contain a bit of iron and are a potassium powerhouse (they contain 430 mg per serving).
Veggie sticks or tortilla chips dipped in guacamole
Avocados, the main component of guacamole, are high in fiber and good fats (mono and polyunsaturated fats). They also contain a respectable amount of potassium (250 mg per serving), which is important for mamas to maintain their fluid and electrolyte balances. If you dip veggie sticks in guacamole, you get the additional nutrients in the veggies. Tortilla chips aren’t a bad alternative, just be certain to choose a low-sodium variety.
Note: If you don’t want to make guacamole, then simply spread some avocado on top of a piece of whole-grain bread or slice some avocado and eat it plain.
Greek yogurt with fruit and nuts
Greek yogurt is rich in protein and calcium. The protein provides a feeling of fullness while the calcium protects mama’s bones and builds baby’s bones. Nuts add protein and fiber, while fruit adds a number of vitamins, minerals, and fiber.
Note: If you don’t like yogurt, try fruit and nuts atop cottage cheese instead!
Watermelon
It’s critical that pregnant women remain hydrated, and watermelon is an easy way to get in a little extra water. This water, combined with watermelon’s potassium (310 mg per serving), helps mamas maintain their fluid and electrolyte balances. This may help prevent the muscle cramps that are common in pregnancy! Watermelon is also a good source of Vitamins C, A, and B6.
Veggie sticks or pita chips dipped in hummus
Hummus is a low-calorie snack that provides a feeling of fullness. It has some good quality protein, fiber (2 g per serving), and a bit of iron (1 mg per serving). There are lots of varieties available (roasted garlic hummus, avocado hummus, roasted red pepper hummus, etc.), so you should be able to find one to meet your taste preferences!
Small cheese and black bean quesadilla
The protein in the cheese will stave off hunger while the calcium strengthens mama’s bones and builds baby’s bones. Meanwhile, the fiber in the black beans (4 g per serving) will help prevent constipation. Black beans also contain a good amount of iron, which will help prevent anemia. To get additional nutrients, make the quesadilla with a whole-grain tortilla.
Final thoughts
When you look at all of these snack options, you may notice that they have several things in common. One is that they don’t include many processed foods. Another is that they contain good fats, high-quality proteins, and complex carbohydrates. If you look for other foods that share these characteristics, then you’ll likely find other great options! Many of the snacks listed here are low glycemic index snacks (for example, a hard-boiled egg or veggie sticks with hummus), which makes them appropriate for ladies with gestational diabetes.
Personally, I’ve been enjoying a lot of watermelon during this pregnancy (I’ve actually consumed tons of watermelon through my previous pregnancies, too). I’ve also had a lot of apples and cheese. My favorite option for when we’re out and about is the almonds and dried apricots. I simply tuck a small baggie of these in the diaper bag so I have them to snack on when I get hungry. If you need additional ideas, check out my sources:
What nutritious snacks have you enjoyed during your pregnancies? Please share your ideas with us!
Hi Shannon! How are you doing with your pregnancy? I love this post. These are great snack ideas for non pregnant people, too. I often find myself looking for a small nutritious snack before my workouts. Thanks for the suggestions! Take care of yourself and your little one.
Thanks for asking, Laurie! I’m doing okay. I’m tired, but the baby is growing and developing as she should. My blood pressure is holding steady, which is good because I have a history of preeclampsia. I’m due in September, so I don’t have too long to go!
Great point about these being good snacks for anyone! Even non-pregnant people would benefit from the nutrients in these.