10 Healthy Pregnancy Snacks That Are Actually Quick and Tasty

Ideally, you should eat small meals and plenty of snacks throughout the day during pregnancy. Eating snacks that are healthy for you is important, but not always at hand. If you’re running out of ideas, here is a list of 10 quick snacks recommended for moms to be.

Oranges

  • They contain Vitamin C and folate, so they are especially healthy during the first trimester.
  • Eat them as fruits or juiced early in the morning.

 

Fortified cereals and milk

  • Cereals are rich in fibre and are usually fortified with vitamins and minerals.
  • For those who don’t like drinking plain milk, adding cereals can be the perfect fix.
  • Add berries for extra Vitamin C and yumminess.

 

Baby carrots

  • Easy to carry around, baby carrots are rich in Vitamin A and are the perfect on-the-go snack.
  • Keep them close during your second trimester: the beta-Carotene is important for the development of your baby’s visual system.

 

Leafy greens and nuts salads

  • Fix yourself a healthy snack with spinach (or other dark green leaves), Brazil nuts, fresh cherry tomatoes and some lemon juice.
  • Leafy greens and tomatoes are rich in iron and contain essential vitamins, while Brazil nuts contain calcium and are probably the tastiest source of magnesium.
  • Eat them raw and make sure the spinach is fresh.

 

Granola bars

  • Buy granola bars with nuts or prepare them yourself (non-bake recipes are ideal)
  • Opt for the ones with honey and almond butter (rich in Magnesium), they’re delicious and healthy.
  • The perfect time for a granola bar snack is at brunch.

 

Smoothies

  • Start your morning with a fresh smoothie out of your favourite fruits for yet another awesome day of pregnancy.
  • Mix in raw or roasted almonds for Magnesium intake and a nutty flavour (roasted almonds taste better and preserve their nutritional values pretty well).
  • Check out these healthy smoothie recipes.

 

Dried fruits and nuts mix

  • Create your own trail mix of raw nuts and your favourite dried fruits.
  • The healthy picks for the trail mix are: almonds, walnuts, Brazil nuts, pumpkin seeds and dried cranberries and apricots.

 

Fresh fruit salad

  • Mix apples, pears, bananas, kiwi and other favourite fruits with low-fat yoghurt.
  • The benefits you’ll get are vitamins, calcium, water and energy throughout the day.
  • It is recommended to eat fruits especially in the first half of the day, after at least half an hour from the previous meal.

 

Avocado dip

  • Mush one avocado together with a small yoghurt, lemon juice, tahini paste, one scallion and a pinch of salt.
  • Avocados contain more folic acid than any other fruits, and tahini is a powerful combo of iron, calcium and magnesium.
  • Serve it with red bell peppers and eat it within a few hours at most, before the avocado will oxidise.

 

Low-fat cottage cheese

  • Cottage cheese is rich in proteins and it’s a delicious source of calcium.
  • Spread it on whole wheat bread or crackers.

One Delicious Pregnancy Smoothie for Every Trimester

Blend all the essential vitamins and minerals for your current trimester in a tasty and healthy power combo smoothie.

First Trimester: The Mango Avocado Power Up Smoothie

Start your day with this fresh and thick green smoothie. Avocado and mango are rich in folate, which plays an important role in cell growth during your first trimester. Pumpkin seeds and spinach contain iron, while yoghurt contains calcium, both essential during the first months of pregnancy.

You need:

  • 1 avocado
  • A spoonful of pumpkin seeds (raw)
  • 1 mango
  • 1 small yoghurt
  • Optional: 50g (2 oz) spinach (for extra leafy points)

Peel the avocado, remove the seed and split it in 4 or 6 cuts. Blend it all together with the sliced mango, the pumpkin seeds and the yoghurt. Add fresh spinach leaves to increase iron intake. If the mango is not very ripe and sweet, add one tablespoon of honey and squeeze a lemon half. That’s it! You’ve got one large, energizing smoothie for you and your baby.

Second Trimester: Almonds and Pineapple Smoothie

This is mouth-watering and healthy smoothie, perfect for your nutrition plan during the second trimester of pregnancy. Raw almonds are the key ingredient, as they are rich in Vitamin E and Calcium, essential for these months of pregnancy. Pineapple completes the vitamin intake with its rich amounts of Vitamin C (though you can also replace it with orange juice). Bananas are energizing and make a delicious thick base for your smoothie. Use non-sweetened coconut milk instead of milk: it contains plenty of saturated fats and adds an exotic taste to your smoothie.

You need:

  • ½ cup of raw almonds
  • ½ pineapple
  • ½ banana
  • 1 cup of non-sweetened coconut milk
  • 1 tablespoon of honey

Grind the almonds into fine bits and blend it in with the coconut milk and fruits. Add honey. Set aside a pineapple slice for decoration. Enjoy this smoothie in the morning or as a brunch snack.

Third Trimester: Energizing Banana Smoothie

Bananas are rich in Vitamin K, which needs to be in sufficient values when you’ll go into labour. To top this with Vitamin E, Calcium and Iron, add apricots, spinach leaves and almond milk.

You need:

  • 1 banana
  • 2 small apricots
  • 1 cup of almond milk
  • 10 to 20 fresh spinach leaves

Cut the fresh spinach leaves in fine bits. Peel the banana and the apricots and slice them. Blend it all together with the almond milk. This smoothie will keep your energy levels up during the day, while providing essential nutrients for you and your baby during the third trimester of pregnancy. As a bonus, the Vitamin E contained in almond milk helps prevent stretch marks.

Nutrition Advice for Your Third Trimester

Your baby’s growth rate will be at its highest during your third trimester. At this stage, your baby’s eyes start opening and later on detect light, breathing begins and many vital minerals are absorbed from the intestinal tract. Nutrition in these last months is as important as ever, so make sure to include these essential vitamins and minerals in your diet.

1. Vitamin K

Vitamin K plays an important role in blood coagulation and it helps prevent loosing too much blood during labour. Foods rich in Vitamin K are bananas, prunes, potato skins, Brussels sprouts and cabbage.

2. Vitamin E

Vitamin E is recommended for overall maternal health and for your baby’s development. You will find it in nuts such as almonds and pine nuts and in spinach and green olives. Eating the nuts in their raw form is the healthiest option. Another excellent benefit of Vitamin E is that it helps minimise and heal stretch marks.

3. Vitamin D & Calcium

Calcium complemented by Vitamin D support the calcification of your baby’s bones and prevents forgetfulness in expecting mothers. Spending time in the sunlight is the easiest way for Vitamin D intake, as the human body can synthesize Vitamin D from sun exposure. Calcium-rich foods include dairy products, tofu, sesame seeds, almonds and Brazil nuts. During rainy weather, try including mushrooms and fatty fish like Mackerel and Salmon in your diet for a sufficient intake of Vitamin D.

4. Iron

Iron keeps you energy levels up and minimizes the effects of blood loss during childbirth. There are two types of iron you can absorb from food: heme iron, which is found in meat, and non heme iron, found in vegetables. Heme iron is more easily absorbed that the iron found in vegetables. Rich sources are red meat and poultry. Dark chocolate, pumpkin seeds, apricots and tomatoes are not only iron-rich, but contain other essential vitamins and minerals as well.

Try to keep your diet varied, yet keep in mind that it is recommended to not mix heme iron sources with non-heme iron sources in one meal, as the amount of each type of iron absorbed is reduced and thus total absorption is not maximized.

Nutrition Guide for Your Second Trimester

At this stage, what your baby needs most is to grow. Most expecting moms feel more energized during the second trimester and begin to put on weight. Vital systems start to develop and kicking can be felt already. Here are the most important vitamins and minerals you will need for a healthy development during your second trimester of pregnancy.

1. Vitamin E

A good balance of Vitamin E and Omega oils is healthy for you as well as for your baby. Vitamin E helps prevent and heal stretch marks, while contributing to your baby’s development. Vitamin E in excess is not recommended. Avoid taking dietary supplements and try instead nuts such as almonds and pine nuts, spinach and green olives. These vitamin-rich foods are healthiest in their raw form and will satisfy the recommended daily dose in a balanced diet.

2. Vitamin C and Zinc

Vitamin C and Zinc are both critical in aiding your immune system and preventing infections. There is also evidence that Vitamin C and Zinc can help with the development of the baby’s nervous system. Try including strawberries, kiwi and other fruits in your diet, as well as bell pepper, broccoli, lamb, dark chocolate, pumpkin seeds and peanuts. Eating one portion of peanuts per week during pregnancy reduces the chances of your child developing allergies later on. Peanuts are recommended only for those without a family history of peanut allergy.

3. Vitamin D and Calcium

During the second trimester, your baby’s bones and teeth begin to harden. Calcium with Vitamin D and magnesium are essential in the formation of bones and teeth, so make sure you spend sufficient time in sunlight and eat plenty of cheese, milk, tofu, mushrooms, sesame seeds, almonds and Brazil nuts. Complete you diet with fish like Mackerel and Tuna, which are rich in magnesium and Omega-3 fatty acids.

4. Beta-Carotene

Beta-Carotene is the most popular provitamin A, widely available in plenty of fruits and plants. Because it converts to Vitamin A within your body, it plays an important role in the development of your baby’s vision. You will find beta-Carotene in orange fruits and vegetables such as carrots, pumpkins, beetroots, mangoes and papayas. Sweet potatoes and lettuce are also a rich and healthy source. Beta-Carotene is a safe source of Vitamin A and does not have its toxic effects. It is highly recommended to not use dietary supplements of Vitamin A and to avoid consuming liver during pregnancy.