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Try These 10 Healthy Snacks During Pregnancy for a Happier You

healthy snacks during pregnancy blog post- a pregnant woman holding a basket of fruit

Are you looking for healthy snacks during pregnancy to keep you energized and nurture your growing baby?


Get ready to discover the best healthy snacks during pregnancy, and embrace a happier you and a happier baby during this beautiful and extraordinary time!


In this article, we will delve into healthy pregnancy snacks, arming you with a list of 10 healthy and delicious options that will not only increase your energy levels but also reduce nausea and contribute to your baby’s development. 


Say goodbye to mindless munching and welcome the world of nutrient-dense treats that will leave both you and your baby happier and healthier. 


You’ll be armed with the knowledge to choose nutrient-dense options that fulfill your cravings while providing essential vitamins and minerals. 


Remember, always consult with your healthcare provider for personalized recommendations. 


Let’s dive in!


Some of the links in this post are affiliate links, meaning that if you click through & make a purchase, I will receive a small commission at no extra cost to you. 


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What are the benefits of eating healthy snacks during pregnancy?


By choosing nutrient-dense options that fulfill your cravings while providing essential vitamins and minerals, you’ll be able to nourish your body and support your baby’s growth and development. 


Snacking throughout the day can help maintain stable blood sugar levels, preventing energy crashes and mood swings. 


When you provide your body with a steady stream of nutrients, you’ll feel more energized and mentally sharp. 


Additionally, properly nourishing yourself can alleviate common pregnancy discomforts such as nausea and heartburn. 


Including snacks that are rich in fiber can help regulate your digestion and prevent constipation, a common issue during pregnancy.


Moreover, these snacks offer a wide array of vitamins and minerals that are essential for both you and your baby’s health. 


Fruits and vegetables provide a wealth of vitamins, including vitamin C and folate, which are crucial for the development of your baby’s organs and immune system. 


Nutrient-dense snacks like quinoa and nuts supply you with important minerals such as iron and calcium, which are essential for healthy blood production and strong bones.


Tips for Snacking During Pregnancy


When it comes to snacking during pregnancy, there are a few helpful tips to keep in mind. 


Firstly, it’s important to listen to your body and honor your hunger cues. 


As your baby grows, your appetite may fluctuate, so pay attention to your hunger and fullness signals to ensure you’re providing your body with the fuel it needs.


In addition, aim to incorporate a balance of macronutrients in your snacks. Including a mix of carbohydrates, protein, and healthy fats can help keep you satisfied and provide essential nutrients for both you and your baby.


Portion control is also important during pregnancy. While it’s tempting to indulge in larger portions, especially if you’re experiencing cravings, it’s essential to maintain a balanced diet.


Opt for smaller, frequent snacks throughout the day to keep your energy levels stable and prevent feelings of discomfort.


Lastly, don’t forget to stay hydrated! 


Drinking enough water is crucial for overall health, and it becomes even more important during pregnancy. Keep a water bottle handy and aim to sip throughout the day to stay properly hydrated.


By following these tips for snacking during pregnancy, you can ensure that you’re nourishing your body and supporting the healthy development of your baby.


Now, let’s dive into the top 10 healthy snacks during pregnancy that will undoubtedly become staples in your diet. 


Greek Yogurt with Fresh Berries


A woman holding a bowl of yogurt with berries and granola


One nutritious and delicious snack option for pregnant women is Greek yogurt with fresh berries. 


Greek yogurt is packed with protein, which is essential for your baby’s growth and development. It also contains calcium, which is important for your own bone health during pregnancy.


Greek yogurt also provides probiotics, which can support a healthy gut and immune system. It may also help to alleviate digestive issues that are common during pregnancy, such as constipation. 


Fresh berries, such as strawberries, blueberries, or raspberries, are a great choice as they are rich in antioxidants and provide a burst of vibrant colors to your snack.


The antioxidants found in the fresh berries can boost your immune system and protect against oxidative stress.


Not only is Greek yogurt and fresh berries delicious, but it also offers a range of health benefits for both you and your baby. 


To enjoy this snack, simply spoon some Greek yogurt into a bowl and top it with a handful of fresh berries. You can mix them together or keep them separate for added visual appeal. Feel free to get creative by adding a sprinkle of granola or chopped nuts for some extra crunch. 


Avocado Toast with Whole Grain Bread


healthy snacks during pregnancy- wheat toast with sliced avocados on top of a wooden plate


Avocado is a fantastic source of monounsaturated fats, which are the healthy fats that promote the development of your baby’s brain and nervous system. 


These fats also play a crucial role in helping your body absorb fat-soluble vitamins like vitamin D, vitamin E, and vitamin K. 


Additionally, avocados are an excellent source of fiber, which aids in digestion and helps prevent constipation, a common discomfort during pregnancy.


Pairing avocado with whole grain bread adds even more nutritional value to this snack. 


Whole grains are rich in fiber, vitamins, and minerals, making them a nourishing choice for expectant mothers. 


They provide a steady release of energy, keeping your blood sugar levels stable and preventing those mid-afternoon energy crashes.


To prepare this snack, start by toasting a slice of whole grain bread until it’s nice and crispy. Then, scoop out a ripe avocado and spread it generously over the toast. You can choose to simply mash the avocado with a fork or get creative by adding some lemon juice, salt, and pepper for an extra burst of flavor.


Apple with Cheese


a pregnant woman holding an apple


Apples are a great source of dietary fiber, which can help alleviate common digestive issues during pregnancy. 


They are also rich in vitamins and minerals, including vitamin C and potassium, which are essential for maintaining a healthy immune system and supporting your baby’s development.


When it comes to cheese, opt for varieties that are low in sodium and pasteurized to ensure they are safe for consumption during pregnancy. 


Cheese provides a good dose of calcium, which is necessary for the development of your baby’s bones and teeth. 


It also contains protein, which is essential for the growth and repair of tissues in both you and your baby.


Pairing apple with cheese not only satisfies your cravings but also provides a good balance of carbohydrates, protein, and fats, which can help keep your energy levels stable throughout the day. This snack is also easy to prepare and can be enjoyed on-the-go, making it a convenient option for busy moms-to-be.


Nut Butter and Banana


a banana, peanut butter, and nuts on a white plate


Not only is this snack delicious, but it also packs a punch when it comes to nutrition. 


Nut butter, whether it’s almond, peanut, or cashew, is a great source of healthy fats and protein. These nutrients are essential for the development of your baby’s brain and muscles. 


Plus, the healthy fats in nut butter can help keep you feeling full and satisfied, reducing the urge to reach for unhealthy snacks.


Bananas, on the other hand, are loaded with vitamins and minerals that are crucial for a healthy pregnancy. 


They are a great source of potassium, which helps maintain proper blood pressure levels and supports heart health. 


Bananas also contain vitamin C, which boosts your immune system and aids in the absorption of iron, a mineral that pregnant women often need more of.


To enjoy this snack, simply spread a tablespoon or two of your favorite nut butter onto a banana or slice it into rounds and drizzle the nut butter on top. It’s as simple as that! The convenience of this snack makes it perfect for busy women.


Veggie Sticks with Hummus


a plate full of sliced veggies and hummus


Not only is this snack delicious, but it’s also packed with nutritional benefits. 


Vegetables are rich in vitamins, minerals, and fiber, which are essential for a healthy pregnancy. They help support your baby’s growth and development while also keeping you feeling energized.


Hummus, made from chickpeas, adds an extra dose of protein to this snack. 


Protein is essential for the baby’s development and helps keep you feeling full and satisfied. 


Additionally, hummus contains healthy fats that are beneficial for both you and your baby.


Veggie sticks with hummus are incredibly easy to prepare. Simply chop up your favorite vegetables into sticks or slices – think carrots, bell peppers, cucumbers, and celery – and pair them with a creamy, flavorful hummus dip. 


Fruit Smoothie


healthy snacks during pregnancy- a glass filled with a fruit smoothie and strawberries around


The refreshing and fruity world of fruit smoothies offers a delightful option for a healthy snack during pregnancy. 


Packed with vitamins, minerals, and natural sugars, fruit smoothies can provide a burst of energy while satisfying your sweet tooth. 


Plus, they are an excellent way to sneak in some extra servings of fruits and vegetables, which are vital for both you and your growing baby.


To create a delicious and nutritious fruit smoothie, start by choosing a variety of fresh or frozen fruits. Options like berries, bananas, mangoes, and pineapples work well, but feel free to experiment with your favorites. 


Next, add a liquid base such as almond milk, coconut water, or even plain water to achieve your desired consistency. 


To pack an extra punch, consider adding a handful of spinach or kale for added nutrients.


Blend all the ingredients together until smooth and creamy, and voila, you have a tasty and refreshing fruit smoothie ready to enjoy. 


You can even get creative by adding a scoop of protein powder or a dollop of Greek yogurt for an added protein boost.


Quinoa Salad with Roasted Vegetables


a bowl of quinoa and vegetables


Let’s dive into the next mouthwatering option: a nourishing quinoa salad with roasted vegetables.


The star ingredient of this salad is quinoa, a grain-like seed that is rich in protein, fiber, and essential amino acids. 


Quinoa provides a filling and satisfying base for the salad, ensuring that you stay energized throughout the day. 


To enhance the taste and nutritional value of the salad, we pair the quinoa with an array of roasted vegetables. 


Roasting vegetables intensifies their natural sweetness and brings out their unique flavors. 


You can choose a variety of vegetables such as bell peppers, zucchini, eggplant, and cherry tomatoes. 


Simply toss the vegetables in olive oil, sprinkle them with salt and pepper, and roast them until they are tender and slightly caramelized.


To bring everything together, whip up a light and tangy dressing made with lemon juice, olive oil, and fresh herbs like parsley or mint. The citrusy notes from the lemon juice balance the richness of the roasted vegetables, while the herbs add a refreshing touch.


Once all the components are prepared, toss the quinoa and roasted vegetables together in a large bowl. The combination of textures – the fluffy quinoa, the crisp-tender vegetables – creates a delightful eating experience.


Baked Tortilla Chips with Guacamole


a small bowl of guacamole with tortilla chips around it


This combination is not only satisfyingly crunchy but also packed with essential nutrients that both you and your baby will love.


When it comes to tortilla chips, opting for the baked version over the fried ones is a healthier choice during pregnancy. 


Baking the chips helps to reduce the fat content while still delivering that crispy texture we all crave. 


Plus, baked tortilla chips are typically lower in sodium, making them a better option for managing your blood pressure.


Made from avocado, guacamole adds a boost of healthy fats, vitamins, and minerals to your snack. 


Not only is it delicious, but it also provides you with folate, potassium, and vitamin C – all vital nutrients for a healthy pregnancy.


To whip up a batch of guacamole, simply mash ripe avocados with lime juice, minced garlic, chopped cilantro, and a sprinkle of salt. 


Feel free to add diced tomatoes, onions, or jalapeños if you prefer a bit of extra flavor and spice.


Enjoying a handful of baked tortilla chips with guacamole is not only a tasty treat but also a great way to get your healthy fats, fiber, and vitamins in.


This snack will provide you with sustained energy and keep your taste buds satisfied in between meals. 


Trail Mix with Nuts and Dried Fruits


a mix of nuts and dried fruit


Nuts like almonds, walnuts, and cashews are a fantastic source of healthy fats, protein, and fiber. These nutrient powerhouses not only help keep you full and satisfied but also contribute to the healthy growth of your baby. 


Dried fruits, such as cranberries, raisins, and apricots, offer a natural sweetness along with essential vitamins, minerals, and antioxidants that support overall well-being.


Whether you’re experiencing the mid-morning hunger pangs or need an energy boost during the day, trail mix is a convenient and nutritious option to reach for.


Additionally, trail mix is easy to carry with you wherever you go, making it a convenient healthy snack during pregnancu. 


Whether you’re at work, running errands, or enjoying some leisure time, having a small container of trail mix on hand is a smart move. 




healthy snacks during pregnancy- a bowl of popcorn


This snack might not be the first thing that comes to mind when thinking about healthy snacks for pregnancy, but you’ll be pleasantly surprised by the nutritional value it offers.


First and foremost, popcorn is a whole grain, which means it contains all parts of the grain, including the bran, germ, and endosperm. 


This makes it a great source of fiber, providing essential roughage for a healthy digestive system. Pregnant women often experience constipation, and munching on popcorn can help alleviate this discomfort.


It also is a good source of Vitamin B complex, including thiamin, niacin, and folate, which are crucial for the healthy development of your baby’s brain and nervous system. 


Furthermore, popcorn is naturally low in calories and fat, making it a guilt-free indulgence. It can be a satisfying snack that keeps you feeling full without adding excessive pounds during pregnancy. 


Whether you’re craving something savory or sweet, you can tailor your popcorn toppings to suit your taste buds. Sprinkle it with a bit of sea salt for a savory treat, or drizzle it with a touch of honey for a hint of sweetness.


When selecting popcorn, opt for air-popped varieties or those made with minimal oil. 


Pre-packaged microwave popcorn may contain added fats, sodium, and artificial flavorings, so it’s best to choose alternatives that are as natural as possible. 


If you prefer the convenience of microwave popcorn, look for brands that use simple ingredients and have lower sodium levels.


In Conclusion

Incorporating these 10 healthy snacks during pregnancy into your diet not only satisfies your cravings but also nourishes your body and benefits your baby’s development. 


By choosing nutrient-dense options, you can increase your energy levels, reduce nausea, and promote overall well-being. 


Remember to consult with your healthcare provider for personalized recommendations if you have questions about healthy snacks for pregnant women. 


As the saying goes, “You are what you eat,” and by nourishing yourself with these wholesome snacks, you are nurturing a happier you and a happier baby.


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Tess Moulton

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Hello! I’m Tess, a preschool teacher turned mom, and I love discovering and creating fun ways to keep kids engaged and learning! Welcome!

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