Are you a mom-to-be? If so, congratulations! Pregnancy is indeed an exciting and memorable time in a woman’s life. It is true that you may experience constant hunger and that’s absolutely normal since your body demands more nutrients to support not only you but also the baby you’re carrying.
One of the best practices to follow in this special time of your life is to sustain your body with the right nutrition. For that reason, you need healthy snack foods that are rich in protein, vitamins and minerals. Stay away from snacks that contain caffeine and too much sodium and sugar.
Not sure of what specific pregnancy-friendly snacks to consume? Don’t worry, this list will be your guide. Check it out below.
- Roasted almonds
Want to get a natural supply of iron? You can’t go wrong with roasted almonds. 100 grams of almonds contain 3.7 milligrams of Iron. For your information, pregnant women need at least 27 milligrams of iron daily.
Iron is important for the transportation of oxygen from your lungs to your entire body and your baby’s as well. Also, getting enough iron helps you avoid iron deficiency anemia that results in excessive tiredness.
- Milk or other milk products
Can you guess what milk or other milk products supply pregnant women? That’s right – calcium. You need ample amounts of calcium in your diet to support the skeletal development of your baby and other vital bodily structures like the heart, muscles, and nerves.
Calcium also ensures that your bones and muscles stay strong. It is recommended that you get at least 1,000 milligrams of calcium from healthy snacks like milk, cheese, yogurt, tofu, and orange juice.
- Hard boiled eggs
Preparing your snacks is a great practice to make sure that you’re getting the right nutrients you need. If you happen to be short on time for snack preparation, a convenient but healthy option would be hard boiled eggs.
Remember to boil them properly in such a way that the egg whites and yolks harden. Eggs are a great source of protein and choline that contribute to the proper formation of your child’s brain and spinal cord.
- Avocados
Are you experiencing Leg Cramps during your pregnancy? This can worsen as your child gets bigger inside you, making your legs feel more tired and swollen. However, leg cramps also result from low potassium levels. To relieve leg cramps and reduce swelling, a pregnancy-friendly snack you should eat is avocado.
A halved avocado supplies you with 345 milligrams of potassium as well as 5 grams of fiber. Another benefit of potassium is the proper balance of fluids in your body.
- Apples
Fresh apples are a rich source of vitamin C. Vitamin C is essential for your body to fight off infections during pregnancy. And since vitamin C aids in the production of collagen, it helps maintain your skin’s elasticity. This is especially important to reduce the appearance of stretch marks post pregnancy.
If apples aren’t available, you can try other snack options like grapefruit, orange, and baked potato. Pregnant women age 19 and older require 85 milligrams of this vitamin per day.
- Tuna
It’s good to include fish as part of your overall pregnancy diet. Fish such as tuna provides you with omega-3 fatty acids which your baby can use for the development of his or her nervous system. This also includes your baby’s eyesight and brain. Not only will tuna fish help your child, it will also boost your mood, lowering your risk for depression.
Take note that there is a concern that fish presents the risk of mercury consumption. However, an occasional serving of tuna won’t do any harm. Also, make sure that your fish is caught commercially to ensure that it’s safe to eat.
- Asparagus
Whether you’re planning to get pregnant or already are, don’t miss this superb vitamin: Folate. Folate is needed to help your baby grow especially during the first few weeks of life where development processes are rapid. With healthy snacks, asparagus is one of the vegetables that’s rich in folate.
Most people find asparagus less appealing. To turn it into a tasty treat, roast 1 pound of asparagus with olive oil, pepper, sea salt, and a 4-ounce wedge of parmesan cheese.
Final Thoughts
Because you’re eating for two, you should be careful not to fall short of your recommended nutrient intake. Though this guide will put you off to a good start, always check with your physician for the best tips with vitamins that require supplementation other than the snack choices mentioned here.
