12 Healthy Snack Ideas During Pregnancy

Preparing healthy snacks during pregnancy can help ensure you're getting optimal nutrition and supporting your baby's growth and development.

As your body grows and adjusts, you may experience appetite changes. Food cravings, as well as aversions, are extremely common in pregnancy—and so is fatigue. Because you're tired, stocking your pantry with ingredients to prepare easy-to-make, healthful snacks is essential.

In the first trimester, you may find that you can only eat small portions at a time due to morning sickness, increasing your need for snacks. By the second and third trimester, energy needs increase and healthy snacks can help ensure you're getting adequate nutrition.

This article will provide you with tips for healthy pregnancy snacks, as well as offering 12 healthy snack ideas for pregnancy to keep you and your developing baby safe, nourished, and happy.

What to Eat During Pregnancy

To optimize maternal health and support fetal growth and development, it's important to eat a well-balanced diet that contains foods from all food groups. This can include fruits and vegetables, whole grains, high-quality protein, and dairy products. It's also important to wash fruits and vegetables before consuming them to reduce the chance of ingesting "bad" bacteria.

If you experience morning sickness, you can try replacing large meals with healthy snacks every one to two hours and drinking plenty of fluids to help reduce nausea.

12 Healthy Snack Ideas

During pregnancy, it's always good to have snacks on hand. These healthy snacks are satisfying and packed with nutrients to keep you and your baby nourished.

Carrots and Hummus

Serving: 6-8 baby carrots and 1/4 cup hummus
Calories: 176

Not only are raw veggies like carrots and bell peppers crunchy and delicious, but they're also much lower in fat and sodium than traditional chips. Pair them with hummus for a tasty, nutrient-rich snack.

Yogurt and Fruit Parfait

Serving: 1/2 cup whole-milk Greek yogurt, 1/4 cup berries, 2 tablespoons nuts or granola
Calories: 225

Yogurt is rich in protein and calcium. It's also packed with probiotics to promote a healthy digestive system. Pair with fresh berries for an antioxidant-rich, nutritious snack to help you stay satisfied until your next meal.

A Greek yogurt parfait with fruit packs protein, calcium, magnesium, and vitamin B12 to help your baby grow and develop. The berries also add vitamin C, folate, and manganese.

Rice Cakes With Nut Butter

Serving: 2 plain rice cakes and 2 tablespoons almond butter
Calories: 242

If you're experiencing a sweet tooth, spread nut butter on a rice cake for a satisfying, midday snack. You can also prepare it with a banana or dark chocolate chips for an extra-sweet treat.

Cottage Cheese With Berries

Serving: 1 cup cottage cheese and 1/4 cup berries
Calories: 198

With nearly 11 grams of protein per serving, cottage cheese is a nutritious on-the-go snack for pregnancy. It's also a good source of calcium to keep your teeth and bones strong. Pair it with fresh berries for added flavor and nutrients.

Nuts or Trail Mix

Serving: 1 ounce (about 23 almonds)
Calories: 167

Nuts and seeds are always great to have on hand because they require little preparation. They're also rich in protein, healthy fats, and vitamins and minerals to keep you satisfied when a craving strikes. Almonds and other nuts also pair nicely with string cheese for a filling on-the-go snack.

Popcorn

Serving: 3 cups air-popped popcorn
Calories: 100

Popcorn is a whole grain and is high in fiber and can be a healthy snack when it's air-popped and lightly seasoned. However, it's best to skip or limit popcorn that's coated in sugar, such as caramel corn.

Egg on English Muffin

Serving: 1 English muffin and 1 scrambled egg
Calories: 208

During pregnancy, it's crucial to get enough vitamin D to maintain proper levels of calcium. Egg yolks contain a high amount of vitamins D, A, E, and K.

Simply scramble an egg and serve it on a toasted English muffin for a convenient, nutritious breakfast meal. Remember to make sure the yolk is cooked thoroughly to destroy any harmful bacteria.

Smoothie

Serving: 1/2 banana, 1 cup raspberries, 1 cup almond milk, 1 tablespoon nut butter, 1/2 cup ice
Calories: 270 calories

Drinking smoothies during your pregnancy can maximize your nutrition and counteract morning sickness. B vitamins, especially vitamin B6 can help with nausea associated with early pregnancy. It can also support the healthy development of your growing baby.

Fill your smoothie full of natural sources of B6 like bananas, spinach, walnuts, and avocados.

Boiled Eggs

Serving: 1 hard-boiled egg
Calories: 78

Eggs are chock-full of healthy fats, vitamins, and minerals necessary to support both you and your baby's nutrient requirements throughout pregnancy. The egg's yolk is a great source of choline, which is essential for your baby's brain development.

Avocado Toast

Serving: 1 slice whole-wheat toast and 1/4 avocado
Calories: 142

Avocados contain large amounts of key nutrients you need during pregnancy, such as folate, healthy fats, and potassium. Pair it with whole-grain toast, and you've got yourself a fiber-filled satisfying snack.

To make, mash the avocado in a bowl and season with salt and pepper to taste. Spread on a slice or two of toasted whole-grain bread.

Apple and Cheese

Serving: 1 apple and 1 ounce cheese
Calories: 214

Apples offer filling fiber, as well as vitamins A and C, and potassium. Plus, cheese supplies calcium, protein, and fat for a satisfying snack.

Bananas and Sunbutter

Serving: 1 banana and 1 tablespoon sunbutter
Calories: 200

Bananas are one of the easiest on-the-go pregnancy snacks. They're high in carbohydrates which can help you maintain energy throughout the day when pregnancy fatigue strikes. They are also high in potassium, vitamin B6, and fiber.

Adding sunbutter supplies some protein, healthy fats, and magnesium.

Summary

Pregnancy can be a rewarding, exciting journey. At the same time, it can be overwhelming. Growing a baby takes a toll on your body. During pregnancy, your body requires larger amounts of certain nutrients, including folic acid, protein, iodine, iron, and calcium.

In addition, pregnancy causes fatigue, making it difficult to plan and prepare nutritious, healthy meals each day. Focusing on eating healthy and incorporating easy-to-make, simple snacks can help you meet your nutritional needs and support your baby's growth and development.