Whether you're suffering with morning sickness or simply feeling hungry all the time, snacking during pregnancy is a smart way to fill up without taking in too many calories or becoming uncomfortably full. Your own tastes should dictate your snack preferences, but try to pack as many nutrients as possible into each snack, rather than seeing snacks as an opportunity to indulge in junk foods and empty calories.
Peanut Butter Toast
A spoonful of peanut butter spread on a piece of toast or half of a bagel is a great way to satisfy a craving for salt while taking in a combination of fiber, protein and healthy fats to keep you full. Choose whole-grain bread, which is richer in nutrients than white.
Homemade Trail Mix
For a healthy snack anytime and anywhere, mix up a large batch of trail mix, and place in single-serving baggies. Choose a variety of ingredients such as nuts, dried fruit, coconut flakes, whole-grain cereal, peanut butter chips and semi-sweet chocolate chips; you'll feel energized thanks to the combination of carbohydrates, protein and fat, and your taste buds will enjoy the contrast of sweet and salty flavors.
Fruit and Nut Yogurt
Packed with protein and calcium, low-fat yogurt is a staple food for a healthy pregnancy diet. Instead of buying flavored yogurts that are full of added sugar, start with plain yogurt and stir in a handful of fresh berries or peaches for vitamins and flavor, and toss in a sprinkle of chopped nuts, which add healthy fats and a satisfying crunch to the snack.
Fruit Smoothie
If you're bored with eating fruit the usual way, or you find it never seems to fill you up, try whipping up a fruit smoothie. Blend half a banana with 2 cups of frozen or fresh fruit and 1/2 cup low-fat yogurt in a blender until smooth; adding a few ice cubes will create a thicker, slushier smoothie.
Air-Popped Popcorn
Popcorn is often lumped into the junk food category with potato chips, but when prepared correctly, popcorn is actually a healthy and low-fat source of whole grains. Instead of flavored or microwave popcorn, make your own air-popped popcorn at home. To add flavor to plain popcorn, add a sprinkle of Parmesan cheese or Italian seasoning in place of salt.
Mini Pizza
To create a healthy snack-sized pizza, top two English muffin halves with pizza sauce, shredded low-fat mozzarella cheese, finely diced mushrooms, peppers or spinach and a sprinkle of Italian seasoning before baking until hot and crispy. This snack has plenty of fiber and protein to help you fill up and stay satisfied.
Quick Quesadilla
When you go light on the cheese and add plenty of nutrient-rich ingredients, a quesadilla is a surprisingly healthy snack. Spread half of a whole-grain tortilla with refried beans, add diced peppers and onions and sprinkle with a small handful of low-fat shredded cheese. Fold the tortilla in half, microwave until the cheese has melted and serve with fresh salsa.
