One of the most important ways to grow a health baby is to eat well. Healthy eating will help you feel better and gain the appropriate amount of weight. It also will give your baby a strong start to life, including proper brain development and birth weight. Healthy snacks will supply of the nutrients and vitamins that are vital during your pregnancy.
Fruit Juice
Fruit juice concentrates, such as apple and white grape, are a safe, healthy sweet drink to turn to during pregnancy. Add a touch of seltzer water to make it a low-calorie spritzer. This healthy alternative to soda will calm your cravings for sugar. Use fruit juice as a substitute for sugar in recipes when cooking.
Cheese
While cheese is high in calcium and helps meet your requirements for calcium, it is also high in protein, making it an efficient snack choice for pregnant women. You can eat cheese on whole wheat toast or whole wheat crackers, cut it into little squares and carry in a plastic bag or enjoy a cup of cottage cheese with fresh fruit. However, be sure to avoid unpasteurized cheeses such as feta because they can carry listeria, a bacteria that may harm your baby.
Fresh Fruit Salad
Dice grapefruit, oranges, mango, papaya, strawberries, kiwi or watermelon and combine in a bowl to make a healthy fruit salad. These fruits all contain vitamin C, necessary for tissue repair, wound healing and other metabolic processes. For your baby, vitamin C is essential for proper growth and developing strong teeth and bones.
Raisins
Raisins are high in iron, which is essential for a pregnant woman. According to the National Institutes of Health's Office of Dietary Supplements, the iron requirement of a pregnant woman doubles to accommodate for increased blood volume. One-half cup of raisins provides 1.5 mg of iron, 8 percent of your daily value.
Whole Grain Toast
Replace white bread with whole grain wheat toast for a healthy pregnancy snack. Whole grain has unrefined carbohydrates and a healthy supply of essential B vitamins, trace minerals, proteins and fiber that are important for the pregnant woman. Whole grains also contain higher amounts of fiber, which help speed a pregnant woman's sluggish metabolism.
Nonfat Fruit Yogurt
Just like growing children, growing babies need calcium. Dairy products such as yogurt provide a calcium-rich serving, plus help appease your sweet tooth. According to "What to Expect When You're Expecting," pregnant women should try to eat four servings of calcium each day.
References
- "What to Expect When You're Expecting"; Heidi Murkoff and Sharon Mazel; 2008
- Center for Women's Health (Stamford, Conn.): Nutrition Requirements During Pregnancy
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Iron
