The pregnancy can significantly increase the appetite. It is therefore necessary to eat at your best without overdoing the calories.
When you are pregnant, in choosing the so-called ” snacks “, it is always necessary to favor healthy foods for the health of the future mother and the growth of the child in the womb. The principle is to combine at least two food groups.
Here are 10 snacks for mothers-to-be that help meet the need for essential nutrients for pregnancy, are easy to find, are tasty, and in most cases do not exceed 300 calories.
1) APPLES, CHEESE, AND CRAKERS
Together they contain protein, calcium, fiber, and healthy fats, in a satiating mix between meals. You can choose hard cheese, such as Cheddar, Parmesan, or Swiss Emmental, to combine and wholemeal crackers. Or even vary the apples with pears and bananas.
A medium-sized apple has more than 4g of fiber and only 95 calories. Additionally, apple peel is rich in pectin, a soluble fiber that can improve digestive health.
Another essential nutrient for pregnancy is calcium, which is needed to keep bones and teeth strong and is essential for the baby’s bone structure. This is why cheese is important in the maternity diet.
2) GUACAMOLE WITH WHOLEMEAL WHEAT
For an appetizing snack, you can opt for wholemeal tortilla chips to dip in guacamole. Fiber and folate will be guaranteed. Guacamole also contains heart-healthy fats. Baked chips are better than fried ones.
3) EGGS AND TOAST
The classic English breakfast. During pregnancy, it is vital to get enough vitamin D to help support the baby’s bones and teeth and make sure the baby’s immune system develops properly.
- Eggs are rich in vitamin D, which is found in the yolk. Always make sure they are well cooked before eating them.
- Egg yolks also contain choline, which is essential for the baby’s developing brain and can help prevent birth defects.
4) YOGURT WITH FRESH AND DRY FRUITS
It is recommended that you eat three servings of low-fat dairy products each day to ensure that the mother and baby get enough calcium. Greek yogurt has more protein than regular yogurt. Plain yogurt has less sugar than flavored yogurt, but both are healthy. You can put 1 or 2 tablespoons of walnuts in the yogurt for an extra boost of protein and fiber. And add fruit, such as diced peaches or raisins. Nuts and dried fruits both contain fiber, which can help with constipation.
5) CHOCOLATE AND FRUIT
Craving for chocolate? Good news: Some studies have associated its consumption with a possible reduction in the risk of preeclampsia, a condition that can cause high blood pressure and other dangerous complications in pregnant women. Pair a small bar of chocolate with a portion of fruit, or opt to cover the fruit with melted chocolate. A good alternative is low-fat milk chocolate pudding or chocolate yogurt.
6) WATERMELON, LIME, AND LEMON
Here are three types of fruit that are great for a summer snack. L ‘ watermelon contains 92 percent water, so it will help the body stay hydrated during pregnancy. One cup of diced watermelon also contains 170 mg of potassium. You can also make homemade watermelon juice by mixing it with some fresh lime or lemon juice.
7) SPREADABLE CHEESE OR BUTTER, CELERY, AND RAISINS
A snack full of energy and fiber: spread low-fat cream cheese or butter on the celery sticks and put the raisins on top. Peanut and almond butter can also be used.
8) TUNA SANDWICH
The guidelines recommend pregnant women to eat two to three servings of fish per week. Light, protein-rich, low-mercury tuna is a good source of omega-3 fatty acids and DHA, which help your baby’s brain develop. To add fiber and healthy fats, pair it with avocado in a wholemeal bread sandwich. Alternatively, whole-grain crackers are also good.
9) SMOOTHIE
Based on yogurt or milk. We recommend doing it with bananas or berries. Or even fresh celery and spinach to add extra vitamins and fiber. Cocoa powder can make it greedy without it becoming too sweet.
10) CHEESE AND NUTS
They represent a protein mix that supplies you with energy. We are talking about hard cheese such as parmesan, cheddar, gruyere, and Emmental. Soft cheeses can carry the risk of listeria, a bacterium that can harm the baby.
Nuts have fiber and cheese provides calcium. You can also add whole grain crackers.
