Some women view pregnancy as a time to sit back, relax and eat whatever they want. Foods containing empty calories, or those without significant nutritional benefits, will add nothing more than weight gain in the form of fat. Between meals, when hunger strikes, it is important to be prepared with healthy, nutrient-dense snacks. Adding protein to your snacks will promote cell growth and blood production, both important for a healthy pregnancy.
Significance
The American Congress of Obstetricians and Gynecologists recommends that women of a normal weight prior to pregnancy should gain between 25 and 35 pounds during their pregnancy. The average woman needs about 300 extra calories per day while pregnant to promote appropriate weight gain, according to the March of Dimes. Adding one or two healthy snacks per day to your usual meals will likely meet this calorie recommendation.
Function
During pregnancy, nutrients, vitamins and minerals provide vital nutrition to you and your growing fetus. Protein is considered to be essential to growth and development of the fetus. During the second and third trimester, your body uses protein from your diet for the baby's cell growth and blood production without sacrificing your own protein stores. In general, pregnant women should consume at least 60 grams of protein per day, according to the University of California, San Francisco.
Types
Selecting a snack is a very individualized task for a pregnant woman. Cravings and aversions will play an important part in what may seem good to eat. Snack time is a good time to add extra protein to your diet. Almonds and baked tortilla chips topped with cheese offer good nutrition and the benefit of something to crunch on. Yogurt, string cheese, and cottage cheese with fruit are both high in protein and high in calcium, which supports bone growth and development. Peanut butter and jelly on whole wheat bread and old-fashioned oatmeal with raisins also provide fiber for relieving pregnancy-related constipation.
Warning
Food safety is a concern when selecting snacks. High protein options like deli meat sandwiches could lead to a harmful bacteria-related infection in a pregnant woman. The March of Dimes recommends heating deli meats to steaming before eating. The meats can be cooled after this process if you prefer a cold sandwich. Cheeses are an excellent high protein option. However, beware of specialty cheeses, which may be unpasteurized. Pasteurization kills harmful bacteria that could hurt the fetus.
Misconceptions
High protein snacks do not come without calories and added fat. You should monitor your snacks to ensure you are not adding significant amounts of fat that could increase cholesterol levels. Selecting low fat dairy products such as 2 percent milk cheeses or leaner meats like chicken or fish will also prevent significant weight gain.
References
- March of Dimes: Safe and Healthy Eating During
- American Pregnancy Association: About Pregnancy Weight Gain
- The National Women's Health Information Center: Healthy Pregnancy, Staying Healthy and Safe
- MayoClinic.com: Pregnancy Nutrition: Healthy Eating For You and Your Baby
- Kidshealth.org: Eating During Pregnancy
