During pregnancy, you need just 300 extra calories per day --- the amount in one hearty, or two small, snacks. The best and healthiest snacks include whole, natural foods that contribute vitamins and minerals to support your health and the health of your baby. You also want to avoid certain foods that might cause complications for your pregnancy.
Nutrition
When you are pregnant, focus on consuming a balanced diet to get all the macronutrients, vitamins and minerals you need. Of particular concern should be protein, calcium, vitamin D, folic acid or folate, and iron. Protein helps your baby grow normally. Calcium supports circulation as well as healthy muscular and nervous systems. Of course, calcium is essential to protecting your bone health and supporting the growth of the bones and teeth of your baby. Vitamin D enables your body to better absorb calcium. Folate, or folic acid -- a manmade version of the B vitamin, helps prevent neural tube defects in your fetus. Iron is essential to healthy red blood cells. Because your blood volume increases during pregnancy, so do your iron needs.
Foods to Include
Dairy products and fortified orange juice are sources of calcium. Yogurt, in particular, also provides protein and active cultures that can help prevent yeast infections. Fresh fruits offer potassium, vitamins and antioxidants that can help bolster your immunity. Lentils, as part of a soup or a dip, offer folate, iron and protein. They also provide fiber to help you combat constipation.
Foods to Avoid
Skip sushi, which might contain high mercury fish or pathogens that could cause food poisoning. You should also avoid unpasteurized dairy products and soft cheese, such as brie or Camembert, due to the potential for listeria contamination. Listeria is a food-borne pathogen that can cross the placenta, leading to infection or blood poisoning. You might also reconsider your afternoon latte, as some health professionals recommend limiting caffeine during pregnancy.
Snack Ideas
Snack choices that incorporate the nutrients that are best for your condition include 6 oz. of plain, nonfat Greek yogurt with 1 cup of blueberries and 1 oz. of roasted almonds; a bowl of fortified whole-grain cereal with skim milk and fresh figs; or a cup of lentil soup with 2 oz. of deli turkey on a slice of enriched whole-grain bread. Smaller snacks include a glass of calcium-enriched orange juice with string cheese, broccoli florets and carrot sticks with a dip made of plain yogurt and salsa, or 2 oz. of grilled chicken tossed with 1 cup of baby spinach and 1 tsp. olive oil dressing.
