Snacks play a really essential role in a healthy pregnancy eating plan—especially in the second and third trimesters when your calorie intake needs to increase to support your growing bundle of joy. The quality of your diet is key—you’re not really “eating for two,” but rather “thinking for two.” That said, it’s important to be mindful and adjust the size of your daily meals to accommodate more snack time.
Now, to be clear, when we say “snack,” we’re not referring to chips, cookies, and chocolate bars, as those are actually treats. While there is always room for a sweet or salty goody, you’ll want most of your snacks to be mini-meals made of body-nourishing foods, such as fresh veggies with hummus or a handful of almonds. These healthy foods provide essential nutrients like fiber, calcium, and protein that your body needs during pregnancy. And as a bonus, good snacking habits can help you ease cravings, constipation, and nausea—so making healthy choices right now is more important than ever!
So, what are some of the best snacks to munch on throughout the day to keep your energy levels up in between meals and give your little one an extra dose of healthy nutrition? We’ll tell you. Here are nine healthy snack ideas for pregnancy:
1. Apples, Peanut Butter, and Crackers
For moms-to-be, the best snacks—like apples, peanut butter, and crackers—combine things from at least two food groups to support a balanced diet.
With fiber, protein, and healthy fats, you’ll definitely stay full munching on this classic, nutritious snack. Spread a tablespoon or two of peanut butter onto slices of apples and hearty whole-grain crackers. Stick with natural instead of regular peanut butter, which has unhealthy hydrogenated oil.
If you’re feeling spontaneous, feel free to experiment with different combos of nut butter like almond or cashew. You can even mix up the fruit, swapping the apple slices for pears or bananas, too.
2. High-Fiber Cereal, Milk, and Berries
Almost all cereals are fortified with essential vitamins and minerals, making them a super simple snack that provides a ton of nutrients. And if you’re not particularly a fan of drinking milk, pouring a little over your cereal will help you get the calcium both you and your growing baby need.
When purchasing a cereal, be sure to pick one that’s high in fiber and made with tasty whole grains. Basic cereals tend to be the best since those with sweet coatings or crunchy clusters are typically higher in calories, fat, and sugar. For an extra boost of antioxidants, vitamin C, and fiber, top your cereal with fresh berries.
3. Apple and Cheese
An apple a day is good for just about everyone—including pregnant women. Apples are an excellent source of both insoluble fiber, which combats constipation, and soluble fiber, which can help lower cholesterol. All that heart-healthy fiber also keeps you full. Add a slice of protein-rich cheese like mozzarella or swiss for an even more satisfying snack.
Pro Tip: When shopping for apples, organic is the way to go since the regular ones tend to have lots of icky pesticide residue on the skin—not exactly what you want to fuel your body, especially when pregnant!
4. Healthy Chips
No, we don’t mean potato chips or a bag of Doritos. When you’re craving something a little salty, skip the heavily processed foods and stick with healthy chips, like the Superfood Freedom Chips from Uprising Food. At only two net carbs per serving, these guilt-free crunchy chips are made with clean ingredients and absolutely no fillers to keep you satisfied and happy.
Not only are these drool-worthy chips low-carb, but they’re high in protein at six grams per serving as well as fiber at nine grams per serving. Hand-made with artisan methods, Uprising Food’s Superfood Freedom Chips are a total game-changer and a must-have for new moms looking for healthy chip alternatives.
5. Chocolate and Fruit
Need to get your chocolate fix? Good news: a bit of the sweet stuff may lower your risk of preeclampsia, a condition that can cause organ damage and high blood pressure for some pregnant women.
Pair a small, fun-size chocolate bar with fresh fruit, or opt for chocolate-covered fruit (chocolate-covered strawberries are always a tasty choice!). Low-fat chocolate pudding is also a good option, as it will boost your daily intake and help build your little one’s bones. Dealing with tummy woes? Chocolate yogurt has good bacteria (probiotics) to support a healthy and happy gut.
6. Mango Cubes
Believe it or not, a cup of this vibrant fruit has just over 100 calories, making it a refreshing snack when you want to munch on something sweet. In addition to the sweet taste, you’ll also get three grams of fiber per cup of mango, along with vitamin C—an essential antioxidant that plays a key role in building and repairing body tissue. This body-nourishing vitamin also helps support a healthy immune system to keep icky illnesses like the flu and common cold at bay.
7. Trail Mix
Are you a fan of sweet and savory snacks? Then trail mix is right up your alley! The best mixes for you and your baby have sugar-free dried fruit, salt-free nuts, and dark chocolate. Dried fruit and nuts both contain healthy vitamins and minerals, as well as fiber which can do wonders for your gut if you’re feeling constipated. Heart-healthy dark chocolate contains less sugar and more iron than milk chocolate and other minerals your body needs to support a growing baby.
Make your own trail mix at home, or buy a pre-made one at your local grocery store. Some are sold in convenient single-serve packs, which are especially great for moms on the go.
8. Half a Tuna Sandwich
Back in the day, it was advised that pregnant women should avoid fish. However, times have changed, and new rules tell us two to three servings a week of fish is perfectly safe.
That said, one of our favorite pregnancy snacks is protein-rich light tuna which is lower in mercury and a great source of omega-3 fatty acids as well as DHA, which will help in the development of your tiny tot’s brain. For added fiber healthy fat, pair it with avocado. As for the bread, whole wheat is always a good option, but for those watching the carbs, we recommended the Uprising Superfood Cube—a one-of-a-kind cube-shaped loaf.
At only two net carbs a slice, you’ll feel good about eating this delicious bread without the typical carb counting guilt. A mild nutty sourdough taste that’s made with clean ingredients and absolutely no fillers, Uprising applied some serious bread magic (aka years of experience) to make this 160 calories per slice loaf to fuel your body with essential nutrients from head to toe. Plus, it’s gluten-free. What’s not to love?
9. Oatmeal and Raisins
You don’t have to save oatmeal just for breakfast. If you ask us, it’s great any time of the day! Loaded with heart-healthy soluble fiber, oatmeal is portable and extremely easy to make. Just add a little water or your favorite milk (almond, cashew, oat, etc.) and microwave.
Stay away from instant oatmeal, which is usually high in sugar and may contain artificial flavors and colors. Instead, flavor your oats with raisins or cranberries, which have fiber and potassium, an essential mineral that regulates fluid balance in the body and helps muscles and nerves work properly.
A Final Word
And there you have it—nine healthy snack ideas for moms-to-be!
It’s totally normal to have cravings, and it’s completely OK if you occasionally give in. But keep in mind that heavily processed, sugary foods like candy, cookies, and soda pop can give you quick energy and then cause you to crash later in the day when your blood sugar drops. And while fried foods can be a tasty indulgent meal, they may leave you feeling especially sluggish and bloated later.
Instead, reach for healthy snacks like Uprisings Superfood Freedom Chips! These crunchy guilt-free chips are made with lots of heart-healthy fiber and protein to support you and your growing baby, and at only two carbs per serving, you can finally feel good about noshing on chips. So go ahead and indulge… stress-free.