When you’re pregnant, it’s easy to let your diet slip—especially when you’re dealing with morning sickness, cravings, heartburn, and more! But, eating right is important for both you and your baby and eating healthy snacks throughout pregnancy can help you to stay on track.
Why Snacking Is A Good Idea In Pregnancy
If you’re feeling nauseous, snacking can be a lifesaver. The extra food will help your body get the nutrients it needs to keep your energy up and your nausea under control. And, if you’re having trouble keeping food down, it’s a good idea to rely on healthy snacks throughout the day instead of three big meals.
Blood sugar spikes are common during pregnancy and can make you feel tired or nauseous. Snacking on healthy foods throughout the day will help keep your blood sugar levels stable and prevent crashes. Plus, when your blood sugar is stable, so is your mood!
In addition to helping prevent blood sugar levels from dipping too low, snacking also helps give you energy—something you’ll need since carrying around another human being is hard work!
It also helps you avoid overeating at mealtimes, which can lead to weight gain during pregnancy.
Smart Snacking For A Healthy Pregnancy
It’s easy to get caught up in the idea that you need to be eating for two during pregnancy. But the recommended extra amount of calories is actually pretty low—around 200 extra calories per day according to the NHS. Which is about the same as 2 small healthy snacks.
When you’re pregnant, you may be tempted to reach for unhealthy snacks. But eating the right thing can not only help you feel better, but it can also make sure your baby stays healthy too.
Women who gain too much weight while pregnant put themselves at risk of miscarriage and gestational diabetes later on. That’s why when reaching for a snack it’s important to opt for something healthy and nutritious.
However, we know pregnancy is a whirlwind—you have enough on your plate already (pun intended). You don’t need the added stress of thinking up healthy snacks to eat too. That’s why we’ve done the legwork for you!
Here are our top 10 delicious, and easy-to-eat snacks for pregnant women on the go.
The 10 Best Healthy Snacks For When On-The-Go In Pregnancy
1. A Handful of Mixed Nuts or Trail Mix
Whether you’re in line at the grocery store or waiting for an appointment, a handful of mixed nuts/trail mix is just what the doctor ordered.
Nuts are packed with nutrients like protein and fibre, which help keep your blood sugar stable and give your energy a boost when you need it most. They’re also chock full of vitamins, minerals, and antioxidants—all things that will help keep your pregnant body running smoothly.
And let’s not forget about all those healthy fats: they’ll keep your energy levels up and help your body absorb fat-soluble vitamins A and D.
2. Houmous
Houmous: the perfect snack for pregnant women on the go.
Not only is it packed with protein, which is great because your body needs more of it now than ever before. It’s also high in iron, calcium, and vitamin B6—all of which are important nutrients for pregnant women.
And, it’s easy to eat—you can use it as an accompaniment to any number of snacks, including pitta bread, carrots, cucumber, crackers, or even just a spoon!
So next time you’re hungry while you’re running errands or hanging out with friends, try having some houmous on hand! It’ll keep your energy levels up and your taste buds happy.
3. Smoothies
There are a lot of reasons why a smoothie is the perfect healthy snack for pregnant women on the go.
First, they’re fast and easy to make. Just toss some greens, fruit, fats, and water into a blender, hit go, and voila! A nutritious beverage that will satisfy your hunger pangs and give you some extra energy.
Second, they’re portable—just grab your favourite smoothie container and head out the door!
Third, they’re flexible—you can add any combination of ingredients that suits your taste buds or nutritional needs.
And finally, they’re delicious!
4. Dried fruit
Dried fruit is a great source of energy. It’s easy to carry while on the go in pregnancy and it’s ready to eat when you are!
What else makes it so great? Dried fruit is packed with iron!
When you’re pregnant, you need more iron than usual because it’s used to help your baby grow and develop.
Dried fruits are also high in fibre and packed with vitamins such as A and C. These nutrients help keep your immune system strong so you can fight off infections while you’re pregnant.
Bonus: Dried fruits won’t spoil if they get left behind in your purse or bag!
5. Rice cakes
Next time you find yourself with a craving for something sweet or salty but don’t have time to sit down and eat off a plate (or even at all), grab some rice cakes! They’re easy to pack and carry, and they come in many different flavours and varieties.
They are perfect for nausea in early pregnancy, when your stomach is completely unpredictable, because they’re dry and bland. They won’t trigger any of your taste buds or make your stomach churn with excitement like other snacks might. You won’t feel too full after eating them either—they’re just enough to give you a boost of energy without weighing you down so much that you feel sick from overeating.
And, you can top them with just about anything. Add some peanut butter and banana slices for a sweet treat or some houmous and veggies for something savoury.
6. Protein bars
Protein is a big deal when you’re pregnant. In fact, the recommended daily amount for pregnant women is somewhere between 75 and 100 grams of protein. It provides the building blocks for your baby’s body, muscles, and bones, so it’s essential that you get enough in your diet.
Protein bars are an easy way to help you meet that requirement—and the perfect way to get a healthy snack in when you’re on the go during pregnancy.
But don’t just grab any old protein bar off the shelf—make sure you pick one that’s healthy! Look for bars made with only real ingredients like nuts and fruits—and with no added sugar or artificial sweeteners!
7. Crackers
We recommend keeping a box of crackers in your bag or car at all times. That way, if hunger strikes and there aren’t any healthy snacks nearby, you’ll always have something on hand that’s high in fibre and protein. They’re crunchy and delicious, don’t need to be refrigerated, and can be eaten in one hand.
They’re also great because they’re a blank slate—you can top them with anything! From cheese to peanut butter to avocado, crackers are a versatile treat. And with so many different varieties available, there’s bound to be one that suits your taste buds!
8. Popcorn
Popcorn isn’t just for movie night! It can be a fantastic, healthy pregnancy snack for women on the go. It’s easy to grab, you can eat it while you’re walking from one place to another, and it’s super nutritious for your little one!
Popcorn is full of fibre, which helps prevent constipation and improves digestion. It also contains plenty of iron, which helps with your baby’s development in utero. And as far as foodborne illnesses go, popcorn is pretty safe.
Plus, it’s low in calories—meaning that you can eat as much as you want without worrying about gaining too much weight.
9. Frozen grapes
If your pregnancy is making you crave everything sweet, we’ve got just the healthy snack for you: frozen grapes! They are crunchy, delicious and packed with nutrients that help you stay healthy and strong.
-They’re full of fibre and antioxidants, which help prevent constipation, maintain healthy blood sugar levels, and help prevent heart disease (to name a few).
-They contain lots of vitamins including A and C—both of which are essential for foetal growth as well as your own overall health.
-They are high in potassium—an important nutrient for pregnant women (especially those who suffer from high blood pressure).
All in all, freezing grapes is a great way to ensure that you’re getting enough nutrients into your diet—and it’s a great way to use up any leftover produce from the week before!
10. Yoghurt
The final suggestion on our list of the 10 best healthy pregnancy snacks is…yoghurt!
Yoghurt has been a staple snack for centuries, and for good reason: it’s easy to digest and it’s packed with calcium and protein—two things every pregnant woman needs more of.
It also contains probiotics that are good for both mum and baby. They help regulate the gut microbiome, which is important in fighting off disease-causing bacteria and help your body absorb calcium better. Which can help prevent preterm birth and other complications associated with pregnancy.
If you’re trying to avoid dairy products during pregnancy, there are plenty of dairy-free options available with added protein and vitamins. And they’re just as delicious!
No matter what kind of yoghurt you choose, make sure it has low sugar content, so it doesn’t cause weight gain or contribute to any other negative side effects that come with eating too much sugar (like high blood pressure).
So, there you have it! The best healthy snacks for pregnancy that are easy to throw together and perfect for when you’re on the go.
We hope this list helps you find some ideas for your next pregnancy-related snack attack! Thanks for reading and we wish you a happy, healthy pregnancy!
