10 Healthy Pregnancy Snack Ideas for Moms On the Go

When you’re pregnant, healthy snacking can help meet your—and your growing baby’s—need for nutrients. And, if you snack mindfully, you won’t have to worry about ruining your appetite or gaining extra weight.

As a bonus, good snacking habits can help you ease cravings, nausea, and constipation. So, making healthy choices now is more important than ever. Refer to our prenatal nutrition guide for more information on healthy eating during pregnancy.

Remember there isn’t one perfect pregnancy diet. But our snacking guide, plus 10 quick and healthy snack ideas, will help keep you satisfied.

As a guide for snacking, try to combine foods that have healthy fat and protein with foods that are a good source of carbohydrate or starch. This combination can help manage your blood sugar levels during pregnancy. It can help slow the rate that sugar is introduced into your blood and reduce insulin spikes, too.

Combining the right foods is also a good way to feel fuller longer and help manage your risk for gestational diabetes during pregnancy.

1) Apples, almonds, and cheese

This classic, nutritious pregnancy snack is easy to enjoy anywhere. Apples are a great source of insoluble fiber, which fights constipation, and soluble fiber, which can help lower cholesterol. Almonds are packed with protein and heart-healthy fat, plus magnesium, potassium, and bone-building calcium. Cheese is also a great source of calcium and protein.

• Medium apple
• 1 oz of almonds (about 24 almonds)
• String cheese

2) Oven-baked sweet potato fries

When you're craving something crunchy and sweet, try this comfort snack. Sweet potatoes are higher in fiber, potassium, and vitamins and can be lower in sodium and fat than regular potato fries, depending on how they are prepared.

• Preheat oven to 400^⁰F
• Lightly spray baking sheet with olive oil
• Slice sweet potatoes and spread on baking sheet. Lightly sprinkle with iodized salt and cinnamon
• Bake 20-25 minutes until cooked through, stirring once

3) Tortilla with hummus and tomatoes

Grab a whole-grain tortilla or pita and fill it with halved cherry tomatoes and hummus. One cup of tomatoes has just 25 calories and lots of vitamin C, the antioxidant lycopene, fiber, vitamin A, and a little folate. Hummus adds protein, fiber, healthy fats, and iron to this healthy snack.

• 1 whole-grain tortilla or pita
• ½ cup halved cherry tomatoes
• ¼ cup hummus

Tip: For variety, switch out the tomatoes for another favorite veggie, such as diced carrots or green peppers.

4) Hard-boiled eggs

Cook up a batch once a week for a perfect on-the-go snack. Egg whites are high in protein and the yolks have choline for fetal brain and nervous system development, plus beta-carotene, a form of vitamin A. Eggs also have folate, which helps prevent birth defects of the brain and spine. 

• Place eggs in large saucepan. Cover with cool water, place lid on pan, and bring water to a boil over high heat
• Boil for at least 12 minutes over medium-high heat
• Cool eggs for a couple of minutes in a large bowl filled with ice cold water
• Peel and serve—enjoy perfect, creamy hard-boiled eggs

Tip: Try a sprinkling of chili powder, garlic salt, smoked paprika, or iodized salt for a flavor kick. If you really want to spice things up, make deviled eggs!

5) Dark chocolate

You don’t need to completely deny your cravings during pregnancy. Having a little dark chocolate can even be healthy!

Dark chocolate contains antioxidants that boost immunity. These antioxidants have been shown to have a positive effect on your cardiovascular system and heart health. In fact, a recent study showed that a natural compound in dark chocolate has been tied to reduced risk for preeclampsia, a condition characterized by high blood pressure during pregnancy.

Choose dark chocolate with at least 70% cocoa for the greatest health benefits. As a rule of thumb, use moderation in your choice of food choices.

If you’ve been diagnosed with gestational diabetes and are watching how much sugar you eat, check with your physician to see if  Glucerna^® shakes and snack bars would be appropiate for you. They taste great, are high in protein, and have a unique blend of slow-release carbohydrates to help manage blood sugar.^*

6) Mixed berry smoothie

Not all smoothies are created equal. Some store-bought smoothies can be high in sugars and low on fruit. You can easily make your own healthy version at home-using nonfat Greek yogurt and your choice of frozen fruit. It’s a healthy serving of protein, calcium, and many other important nutrients.

• 1 cup liquid base: milk or milk alternative that contains protein or a nutritional drink
• ½ to 1 cup of ice
• ½  banana
• 1½ cups frozen mixed berries
• ¾ cup vanilla nonfat Greek yogurt
• 1 tablespoon honey
• Blend in blender until smooth

7) Homemade trail mix

These two mixes taste great and provide key pregnancy nutrients like calcium, vitamin D, essential fatty acids like omega-3 and omega-6, and magnesium to help build baby’s bones, brain, eyes, and teeth.

• ½ cup pumpkin seeds
• ½ cup dried tart cherries
  
• ½ cup raw almonds
• ½ cup dark chocolate chunks
  OR
• ½ cup walnuts
• ½ cup unsweetened coconut
• ½ cup dried diced mango
• ½ cup cashews
  

Each recipe makes 2 cups (½ cup = 1 serving).

8) Veggies or chips and guacamole

It’s important to take in lots of fluids during pregnancy, and cucumber and celery are about 95% water and low in calories. Guacamole is loaded with potassium to help maintain a balance of fluid and electrolytes in your body. This can be especially helpful if you have swelling in your hands, legs, ankles, and feet.

• ½ cup cucumber slices, ½ cup carrots, ½ cup celery sticks
  OR
• 1 oz (about 10) lower-sodium tortilla chips 
• With ¼ cup guacamole (fresh avocado, diced tomato, lime juice, red onion, and cilantro, if desired)

9) No-bake protein energy bites

With just 6 ingredients and a mixing bowl, you can make a delicious, healthy snack. It’s loaded with protein, fiber, and healthy fats to keep you full and give you energy. These bites taste like dessert, but we promise they’re good for you!

• ⅔ cup creamy peanut butter
• ½ cup semisweet chocolate chips
• 1 cup old fashioned oats
• ¼ cup ground flax seeds
• 2 tablespoons honey
• ¼ tsp cinnamon
  Mix above ingredients together. Refrigerate for 15-30 minutes to make mixture easier to roll. Shape into 12 bite-size balls. Store in the fridge for up to a week or freeze for later.
  

Tip: If you’re not a huge peanut butter fan, cashew butter is milder and can make an energy bite that tastes a little more like cookie dough.

10) Build your own baked nachos

If you love restaurant nachos, you probably also know they’re loaded with calories, fats, and sodium. When you crave chips and cheese, here’s a healthier version you can make at home with baked tortilla chips.

• Microwave a handful of baked tortilla chips sprinkled with shredded Monterey Jack or Mozzarella cheese
• Top with salsa from a jar (low-calorie, fat-free)
• A can of black beans or pinto beans
• Add your favorite protein (chicken or ground beef) or avocado to make a meal.

Tip: You can also make your own salsa with fresh tomatoes, onion, and cilantro. 

Good snacking habits for pregnant women

There is no one perfect pregnancy diet. You just need to focus on eating more of certain foods. It’s especially important to eat lean protein, fruit, vegetables, beans, and whole grains and foods that contain calcium, folate, and iron.

Eating smaller, more frequent meals or snacks is also a good idea to help satisfy cravings and ease digestion. If you’re wondering how many calories you should be eating during each trimester, check out our Pregnancy Weight Gain guide.

Snacks to avoid: sugary treats, soda, juice, and fried foods

It’s normal to have cravings, and it’s completely fine to occasionally indulge. Just keep in mind that processed, sugary foods like cookies, candy, soda, and store-bought juices can give you quick energy and then cause you to crash when your blood sugar drops. And, while fried foods can be an indulgent meal, they may leave you feeling bloated and sluggish later.

Studies show that too much sugar during pregnancy can lead to having a larger baby and a harder delivery. It can also lead to gestational diabetes and make your baby more likely to have allergies, asthma, and other problems after birth.

Sources

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https://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/

WebMD Editorial Contributors. Health benefits of almonds. WebMD. Accessed August 1, 2023.
https://www.webmd.com/diet/health-benefits-almonds

7 reasons to eat dark chocolate during pregnancy. Pregnancy Magazine. Accessed August 1, 2023. 
https://www.pregnancymagazine.com/pregnancy/pregnancy-health/7-reasons-to-eat-dark-chocolate-during-pregnancy

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