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10 Healthy Snacks for Pregnancy Cravings

Published on 12/04/22

When you first find out that you’re pregnant, there are probably a lot of questions running through your mind. Among those questions, you’re starting to think about what needs to be cleared out of the pantry, and what bland foods will be replacing delicious snacks for the next nine months. Well, fear not. Maintaining a healthy diet during your pregnancy is not as worrisome as some may think, but there are a few things to always keep in mind.

First, it’s important to understand why there is a heavy emphasis on a healthy diet during pregnancy. Getting the right amount of vitamins, minerals, and proteins is linked to good brain development and a healthy birth weight for your baby and can reduce the risk of birth defects. While there are many foods that contain the sustenance you need to stay healthy during pregnancy and to make sure you have a healthy baby, there are several foods that you should definitely avoid. Namely, avoid high mercury fish (swordfish, tuna, or tilefish, for example), undercooked fish or other meats, raw eggs, caffeine, unwashed produce, junk foods, raw sprouts, unpasteurized milk, cheese and fruit juice, and alcohol. You can read more about what foods to avoid during pregnancy, but in this article we will talk about the good stuff. Here are ten healthy snacks that you can eat while you are pregnant:

Healthy Snacks to eat while you’re pregnant

1. Whole grain toast with scrambled eggs

This is a great option for breakfast or lunch or even a midday snack. The toast will give you a long lasting energy and will provide you with plenty of fibers. The scrambled eggs provide protein and plenty of vitamins and minerals, such as choline, which will help with your baby’s brain development. Make sure not to eat raw or undercooked eggs, though, as they can be contaminated with Salmonella.

2. Hummus, veggies, and pita

This snack will give you plenty of protein and healthy fats from the chickpeas in the hummus, and carbs from the pita bread. If you want to add some more sustenance, some raw veggies will complement this snack nicely! Veggies are a great source of vitamins, minerals, and antioxidants that promote health during pregnancy.

3. Sorbet with fresh berries

This delicious dessert is a great option when you want to consume healthy calories while also satisfying your sweet tooth. The fruit will give you the extra nutrition you need like vitamin C, potassium, folate, and fiber. Include some raspberries in there as well for some additional iron. Maintaining iron levels in your body is important for preventing anemia during pregnancy and relieving any symptoms that it can cause.

4. Banana and peanut butter

A delicious and healthy way to get your protein and potassium which will improve blood pressure control amongst other things. Bananas are high in potassium and also contain other vitamins and minerals, while peanut butter provides a high amount of proteins and fibers as well as magnesium. All of these things are essential for you and your baby to stay healthy, which is why this is a great, easy snack!

5. Non-buttered popcorn

Popcorn is a great option whether you’re on the go, or having a nice movie night. The fiber-rich nature of popcorn can help with the constipation that women may get from prenatal vitamins. Try to avoid overly buttered or salted popcorn, though.

6. Oatmeal

Another great option for breakfast, lunch, or a midday snack! A cup of oatmeal will contribute to your daily recommended fiber and iron intake, and will help keep you full longer and decrease constipation. A cup of oatmeal will also contribute about 30 percent of your daily recommended magnesium intake.

7. Avocado toast

Again, whole-grain toast is a great and healthy option to get your fibers in, and pairing it with avocados will help you get rid of those annoying leg cramps you might’ve experienced. Leg cramps can come from a lack of potassium, and avocados are full of potassium. Avocados also contain a lot of healthy fats, which help build the skin, brain, and tissues of your baby.

8. Homemade trail mix

Throw some walnuts, dried fruits like mango or coconut, and cashews into a bowl and mix it all up! Of course, there are infinite options when making your own trail mix, but getting a good combination of nuts and fruits will give you vitamin D,  calcium, and mineral magnesium which helps to build your baby’s bones and teeth. Plus, you can snack on trail mix really at any time of the day making it a great option to get quality, healthy calories.

9. Yogurt parfait with nuts and fruit

Eating a delicious yogurt parfait is an easy way to get your protein and calcium with the added benefit of probiotics that could relieve constipation that you may experience during pregnancy. Greek yogurt specifically will provide you with more protein, and famously pairs great with fruit, nuts, or granola!

10. Cold watermelon on a warm day

And lastly, some delicious watermelon. Watermelons are 92% water, so it’s a great way to stay hydrated while also noshing on a delicious fruit. Even better, a cup of watermelon contains about 170 mg of potassium, and is low in calories. Watermelon also eases heartburn and reduces swelling, and relieves morning sickness from the fruit sugars.

…and the list goes on!

There are countless more options for healthy and delicious snacks that you can either buy in stores or make at home with inexpensive ingredients. Hopefully this list gave you some ideas and inspiration to get you started on a healthy diet! At the end of the day, the most important thing is to make sure you are getting the recommended amount of nutrients during your pregnancy to make sure you and your baby can be healthy.