Most pregnant women need around 300 extra calories per day, according to the March of Dimes. It's important that some of these extra calories come from healthy snacks with plenty of vitamins and minerals. If you have questions about snacks and meals while pregnant be sure to talk with your family doctor.
Low-fat Dairy
Low-fat dairy products are a great snack choice because they contain vitamins A and D, and protein. In addition to vitamins, the calcium in dairy products helps build your baby's bones and teeth. Look for low-fat items like milk, yogurt, cheese, Greek yogurt, and cottage cheese. If you struggle with lactose intolerance, look for calcium fortified soy milk, almond milk, or a lactose-free product for the same snacking benefit.
Fruits and Vegetables
Fruits and vegetables are the most important food group while you are pregnant. They also can make a smart and easy snack choice. Fruits and vegetables provide various vitamins and minerals, fiber to aid digestion and vitamin A. They also contain vitamin C, which helps you absorb iron and promote healthy gums for both you and your baby. Aim for 3 to 5 servings a day of items like apples, bananas, carrots, and celery. Try slicing fruits and vegetables and packing them in your lunch for a mid-day snack. For an added boost, pair them with a protein like cheese or peanut butter.
High Fiber Foods
Carbohydrates are your body's main source of energy. While you are pregnant, try to get the majority of your carbohydrates from whole wheat and whole grains to increase the amount of fiber in your diet. High fiber foods make a filling and healthy snack. Examples include fortified cereal with folic acid, oatmeal, whole wheat toast or crackers, and whole grain granola bars. Be sure when you read the label that the product list whole grains, such as whole-wheat flour, first in its ingredients list.
Lean Proteins
The American Pregnancy Association recommends 75 to 100 g of protein per day for the average pregnant female. Protein can help your breast and uterine tissue grow during pregnancy, and it plays a role in the increasing blood supply to the baby. Make sure that one or two snacks a day contain a protein and aim for healthy fat items like chicken, nuts, peanut butter, eggs or beans. You can combine groups for a healthy and balanced snack like having a handful of nuts with a piece of fruit, or hummus served with whole wheat crackers.
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