When pregnant, what you eat can significantly impact the health of both you and your baby. Eating healthy snacks is an important part of maintaining a nutritious diet. Snacking is not only an opportunity to stay energized throughout the day. It can also provide valuable vitamins and minerals which are essential to fetal development. Explore the art of healthy snacking during pregnancy with 5 expert tips from our functional nutritionist.
Healthy snacks to eat during pregnancy
Food intake during pregnancy
During pregnancy, the average woman carrying one fetus will increase their daily food intake by up to 100 calories in their first trimester. In their second trimester, this increases to 350 calories. Finally, in their third trimester, they should aim for no more than 450 additional calories. This means that expectant mothers may be able to add one or two additional snacks into their day.
High protein snacks for pregnancy
Snacks high in protein are especially important for pregnant women, as they help build strong bones and teeth in infants. For this reason, experts recommend that pregnant women stick with lean protein sources like eggs, Greek yogurt, and nuts. Additionally, whole grain carbohydrate-rich snacks, such as oatmeal or whole wheat crackers, can provide extra energy. Another great selection for a healthy snack while pregnant is a trail mix, like Fruitful Day’s “Pecan Do It”. You can find this delicious snack in our Glow Pregnancy Snack Box, which will be available soon.
Fruits and vegetables for pregnant ladies
When it comes to fruits, pregnant women should choose those which are high in Vitamin C, such as oranges and melons. Vitamin C is essential for forming collagen, which is used to form tissues in the body. Generously sized servings of leafy green vegetables (such as spinach and kale) can also provide ample amounts of Vitamin A, B Vitamins, and fiber.
During pregnancy, professionals highly recommend washing fruits and vegetables before consuming them. This practice helps to remove any potential bacteria or contaminants. It is also important to cook meats thoroughly to eliminate any risk of bacterial infection. When it comes to specific fruits, caution should be exercised with grapes, papaya, and pineapple. These fruits have been identified as potentially causing issues and may lead to pregnancy complications if consumed or over-consumed.
Pregnancy safe treats
For a sweet treat, pregnant women can enjoy dark chocolate, which contains powerful antioxidants that can help reduce the risk of heart disease and cancer. Additionally, dark chocolate is packed with magnesium. This essential mineral helps the body create energy, making it especially beneficial for pregnant women. Pregnancy places an additional workload on the body, and the extra energy provided by dark chocolate can be helpful.
Popcorn is another option for pregnant women looking for a worthwhile snack. Popcorn is a good source of fiber and can be enjoyed plain or with natural seasonings. It is important, however, to stay away from heavily processed popcorn, which may contain artificial sweetness and preservatives.
Quinn's popcorn offers a great variety of options. They use kernels grown through regenerative agriculture, which promotes sustainability and environmental health. Additionally, you have the option to add your own flavors and spices to the popcorn, allowing for a customized snacking experience. You can find Quinn’s popcorn in our Glow Pregnancy Snack Box, coming soon.
Other pregnancy tips for first-time moms
When snacking, moderation is key. Overindulging in snacks can lead to excessive weight gain, so try to stick within the recommended portion size for whatever snack you are eating. Additionally, try to choose snacks that offer more nutritional value than empty calories.
Overall, there are numerous snacks which pregnant women can enjoy while still reaping the nutritional benefits. If a snack is low in sugar and high in nutrients, then it will help ensure a healthy pregnancy and a healthy baby.
Specially curated boxes
At the360mix.com we are celebrating women in March. We're offering a special International Women’s Day snack box as well as a gift curated particularly for mothers and mothers-to-be. We wish women around the world a wonderful month of celebrations! We hope these snacking pregnancy tips help you maintain a healthy and enjoyable journey throughout your pregnancy.
Natalie is a qualified functional nutritionist, having studied the relationship to food, health and the environment at Stanford University; the importance of healthy body, mind, weight and intuitive eating at the Mind, Body and Food Institute in Australia; as well as sports nutrition. She is a firm believer of a holistic approach to nutrition, incorporating elements of gut health, movement and lifestyle into complete wellness programs.