Key Takeaways
- During pregnancy, you need more protein, iron, folic acid, iodine, and choline. You also need to get enough fiber, calcium, and vitamin D.
- Most people need an extra 340 calories daily in the second trimester and an extra 450 calories daily in the third trimester. This can be achieved by adding one or two additional snacks daily.
- When choosing pregnancy snacks, check the food label to find out how much protein and fiber it contains.
Pregnancy is an exciting time, but it comes with its own nutritional challenges.
From morning sickness to food aversions and insatiable cravings, nutrition can feel complicated during pregnancy.
However, you need to ensure you’re getting enough key nutrients to support not only your own health, but that of your growing baby.
Read on to learn about our favorite pregnancy snacks, plus tips and considerations to keep in mind when choosing snacks during pregnancy.
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What Are the Best Snacks for Pregnancy?
Your nutritional needs change during pregnancy to support the growth and development of your baby.
You need more protein, iron, folic acid, iodine, and choline. You also need to get enough fiber, calcium, and vitamin D.
In addition to specific nutrients, you may also need to consume more calories during the second and third trimesters.
- In the second trimester, you need around 340 extra calories daily.
- In the third trimester, you need around 450 extra calories daily.
Depending on the size of your snacks, this typically works out to one or two additional snacks every day.
The best snacks for pregnancy contain essential nutrients while being quick and easy to prepare–perfect for those low-energy days.
The 13 Best Snacks for Pregnancy and Postpartum
Here are 13 of our favorite snacks for pregnancy and postpartum.
1. Greek Yogurt Parfait
High in protein and calcium, both essential for your growing little one, Greek yogurt layered with fresh fruit and granola provides a satisfying snack to support pregnancy. Plus, the fiber from the fruit and granola may help prevent constipation, a common issue during pregnancy.
2. Hummus and Veggie Sticks
Hummus is a good source of protein and also contains some healthy fats.
Veggies like carrots, cucumbers, and bell peppers are packed with vitamins, minerals, and all-important fiber.
This quick and easy snack is the perfect grab-and-go option.
3. Trail Mix
Consider making your own trail mix by combining nuts, seeds, unsweetened dried fruits, and a sprinkle of chocolate chips for a nutrient-rich snack that provides energy and essential vitamins and minerals.
4. Whole Grain Crackers with Cheese
Whole-grain crackers paired with cheese provide a satisfying combo of carbohydrates, protein, and calcium.
Steer clear of unpasteurized, mold-ripened cheeses like brie and camembert.
While delicious, these cheeses may increase your risk of foodborne illness and should be avoided during pregnancy.
Instead, stick with hard or semi-hard cheeses like cheddar or mozzarella.
5. Deviled Eggs
Eggs are a great source of protein, healthy fats, and choline, a nutrient that is important for fetal brain development during pregnancy.
Simply boil the eggs, peel them, and slice lengthwise.
Remove the yolks to a separate bowl and mash with mayo, Dijon mustard, salt, pepper, and paprika.
Spoon the yolk mixture back into the hollowed egg whites and enjoy.
6. Avocado Toast
Toast topped with mashed avocado is a delicious and nutritious snack rich in healthy fats, fiber, and vitamins.
Want to boost the protein content of this snack? Choose a sprouted grain or seed bread.
While raw sprouts are not recommended during pregnancy due to their increased risk of foodborne illness, sprouts that have been cooked to 165oF (such as those in sprouted grain bread) are safe to eat.
7. Fruit Smoothie
Blend together your favorite fruits with Greek yogurt or milk for a snack that’s both refreshing and packed with nutrients.
Smoothies may be an especially good snack if you’re struggling with nausea and vomiting, as liquids may be better tolerated than solids when you don’t feel well.
8. Cottage Cheese with Pineapple
Cottage cheese is rich in protein and calcium, while pineapple adds natural sweetness and a boost of vitamin C to help keep your immune system strong.
There’s also some evidence to suggest that vitamin C reduces the risk of urinary tract infections during pregnancy.
9. Roasted Chickpeas
Craving something savory and crunchy? Roasted or air-fried chickpeas could be just what you’re looking for!
They’re packed with protein, fiber, and iron, making them the perfect pregnancy snack.
For best results, rinse the chickpeas and dry them thoroughly before baking to ensure they become crunchy.
Season with your favorite herbs and spices, such as garlic powder, paprika, or chili powder.
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10. Chia Seed Pudding
Mix chia seeds with milk or a milk alternative and sweeten with maple syrup for a nutritious and satisfying snack packed with fiber, protein, and omega-3 fatty acids.
You can portion the mixture into mason jars or small containers for a quick, grab-and-go snack that will satisfy your cravings for something sweet.
11. Homemade Energy Balls
Make your own energy balls using ingredients like oats, nuts, seeds, nut butter, and dried fruits for a convenient and nutritious snack option.
Keep them in the fridge for up to a week, or in the freezer for up to a month.
12. Whole Grain Muffins
Bake a batch of whole grain muffins with fiber-packed ingredients like oats, whole wheat flour, fruits, and nuts.
Muffins are a great pregnancy snack because they can be baked in bulk and then frozen, keeping them fresh for longer.
Simply remove one from the freezer in the morning and let it cool at room temperature before eating.
13. Nut or Seed Butter and Apple Slices
Pair apple slices with your favorite nut or seed butter for a snack rich in protein, fiber, and healthy fats.
For an added burst of flavor, sprinkle cinnamon over your apple slices before slathering them with nut butter.
Top Considerations When Buying Snacks During Pregnancy
When choosing snacks during pregnancy, it’s important to consider not only your cravings but also your nutritional needs and overall health.
Here are some considerations to keep in mind.
Nutritional Value
Opt for nutrient-dense snacks that provide the vitamins and minerals you need during pregnancy, such as folate, iron, calcium, and omega-3 fatty acids.
Protein
Protein is crucial for your baby’s healthy development.
It’s also a satiating nutrient that helps you feel satisfied between meals.
Look for snacks that are rich in protein, such as nuts, yogurt, hard cheeses, or lean meats.
Fiber
Constipation is a common issue during pregnancy.
To help keep your bowel movements regular, choose snacks high in fiber, such as fruits, vegetables, whole grains, and legumes.
Food Safety
Avoid foods that may increase your risk of contracting foodborne illnesses, such as unpasteurized dairy products, undercooked meats, deli meats, raw eggs, and raw seafood.
Instead, choose pasteurized dairy and fully cooked meats, eggs, and seafood.
Other Tips for Finding Healthy Snacks at the Grocery Store
If you’re looking for healthy snacks at the grocery store, read the nutrition label.
This will help you determine whether the food is high in protein and fiber, both of which are important during pregnancy.
In addition, don’t overlook the frozen food aisle. Frozen fruits and vegetables are just as nutritious as fresh ones and can be more convenient and budget-friendly.
Plus, they’re great for making smoothies, adding to a yogurt parfait, or snacking on their own.
Finally, don’t be afraid of pre-cut and pre-packaged options.
Pre-cut fruits and vegetables or pre-packaged snacks can be convenient options when you’re short on time or don’t feel well enough to create a snack from scratch.
Takeaway
Pregnancy is an exciting time that also comes with its own set of nutrition requirements.
You need extra nutrients and calories to support your own health, as well as that of your growing baby.
Snacks can be a great way to boost your nutrient intake and satisfy cravings.
In the second and third trimester, add one to two extra snacks daily to meet your increased nutritional needs.
How a Dietitian Can Help
If you’re struggling to incorporate pregnancy snacks, a prenatal dietitian can help you develop ways to meet your nutrient requirements while keeping in mind your current pregnancy symptoms and lifestyle.
You can find a dietitian who accepts insurance through Nourish.
Do you have any of these insurances?
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Frequently Asked Questions
The best snacks for pregnant women are those high in essential nutrients, such as protein, fiber, calcium, iron, and folic acid.
Some examples of healthy snacks for pregnant women include:
- Greek yogurt parfaits.
- Hummus and veggie sticks.
- rail mix.
- Whole grain crackers with cheese.
- Devilled eggs.
- Avocado toast.
- Fruit smoothies.
- Cottage cheese with fruit.
- Roasted chickpeas.
- Chia seed pudding.
- Energy balls.
- Whole grain muffins.
- Nut butter with apple slices.
Many foods can be part of a healthy pregnancy diet. Three particularly beneficial foods are Greek yogurt, eggs, and oats.
- Greek yogurt is high in protein and calcium, important nutrients during pregnancy.
- Eggs are rich in choline, which supports a baby’s brain development.
- Oats are high in fiber, which can help you feel satisfied between meals and may also prevent constipation.
Incorporate these foods into your snacks for a nutrient boost during pregnancy.
There are many good sources of protein during pregnancy. They include pasteurized dairy products, fully-cooked eggs, lean, fully-cooked meat, poultry, low-mercury fish, and legumes.
