Healthy Pregnancy Snack Options

Smart Snacking for Moms-to-Be: Nourishing Options for a Healthy Pregnancy Journey

Pregnancy is an exciting journey, full of twists, turns, and for some, sudden cravings for pickles and ice cream. While an indulgent pregnancy snack on occasion is a-ok for most parents-to-be, let's not forget that those pesky hunger pangs are an opportunity to pack a nutritional punch at snack time while also satisfying cravings.

Remember – during pregnancy, nutritional needs increase. Incorporating healthy snacks throughout the day may help maintain stable blood sugar levels, helping reduce energy slumps and fatigue. Plus, those mid-day bites can add a boost of critical nutrients that are essential for baby’s growth and development. Ultimately, choosing nutritious snacks supports overall health and ensures the well-being of both mother and child during this essential period.

So, when it’s time for a snack, why not make your pick as mighty as your mom-to-be status, and turn those cravings into opportunities for nourishing both you and your future foodie?

Nutrients To Look For In Nourishing Pregnancy Snacks

During pregnancy, choosing the right snacks that supply essential nutrients for this life-stage can make a big difference, especially if you can’t tolerate larger meals thanks to nausea, fatigue, or a constant feeling of fullness thanks to your growing belly. Below are a few key nutrients to look for in healthy pregnancy snacks:

• Fiber

During pregnancy, fiber is your friend. It aids in digestion, supports gut health, and helps combat constipation—a common issue many pregnant people face.

• Iron

Iron is crucial during pregnancy because it supports the increased blood volume needed to supply oxygen to the growing fetus. It also helps prevent anemia, ensuring both mother and baby maintain optimal health.

• Calcium

Calcium is vital for the development of healthy bones and teeth, choosing healthy snacks during pregnancy with calcium will benefit both you and your baby.

• Omega-3 Fatty Acids

 These healthy fats are crucial for your baby's brain and eye development.

• Magnesium

Magnesium plays a role in supporting a healthy pregnancy by aiding in muscle function, potentially reducing leg cramps, and supporting proper fetal growth.

Snack Ideas During Pregnancy

Enjoying snacks during pregnancy that provide key nutrients and tastes good can help you include all of the important healthy pregnancy-supporting nutrients into your diet while fueling your own body and satisfying your taste buds. Here are some nutrient-dense to consider.

Sunsweet Amaz!n Prune Juice Smoothie

Blend up a smoothie with Sunsweet Amaz!n 100% Prune Juice, bananas, spinach, and Greek yogurt. This combination is both hydrating and nutrient-dense, supplying vitamins and minerals like vitamin C, iron, and potassium. And unlike many other juices, prune juice provides natural fiber to help support gut health.

A Prune Refueler Smoothie is another delish smoothie option for mama-to-be.

Sunsweet Amaz!n Prunes Stuffed with Nut Butter

Sunsweet Amaz!n Prunes stuffed with nut butter make an excellent pregnancy-friendly snack for several reasons. Prunes have a low glycemic index, meaning they release sugar gradually into the bloodstream, helping to maintain stable energy levels without causing spikes in blood sugar. Plus, they are a natural source of iron, calcium, and magnesium.

The addition of nut butter provides healthy fats and protein, which are essential for fetal growth and development. Plus, combining the protein and fat from the butter with the natural fiber from the prunes gives this snack the trifecta combo of satiation-supporting nutrients, potentially helping starve off hunger until the next mealtime.

Avocado and Whole Grain Toast

Avocados are a source of healthy fats, folate, magnesium, and potassium, all of which are crucial during pregnancy. Paired with whole grain toast, this snack offers sustained energy gut health-supporting fiber, and essential nutrients, supporting both maternal health and fetal development. If you are extra-hungry at snacktime, consider topping your toast with an egg to provide more brain health-supporting nutrients, like choline and iodine, and paring with Sunsweet Original for a boost of fiber.

Greek Yogurt

A Greek yogurt parfait is an excellent pregnancy-friendly snack due to its protein content, calcium, and live cultures. Its creamy texture is satisfying, while the tangy taste can be particularly appealing if you're experiencing pregnancy cravings.

For a unique parfait, consider adding a variety of toppings like fresh fruit, such as berries or sliced bananas, which provide antioxidants and vitamins. Nuts and seeds, like walnuts or chia seeds, can offer an additional protein and plant-based omega-3 fatty acids, which are crucial for the baby's brain development. To sweeten the parfait, instead of adding sugar or honey, include a layer of homemade prune puree using Sunsweet Amaz!n Prunes for a low glycemic index addition that adds more nutrients to the mix.

Bottom Line

Eating healthy snacks during pregnancy is a great way to support the health of both mom and baby. Picking snacks like fruits, veggies, whole grains, and protein-packed options helps keep energy up and supplies the important nutrients needed as the baby grows. Sunsweet Amaz!n Prunes and Prune Juice are a great choice thanks to their nutritional punch and fiber boost. Plus, munching on balanced snacks may help ease common pregnancy woes like nausea and tiredness. Making healthy snacking a priority is a simple step towards a nourishing and enjoyable pregnancy journey.

Source: Lauren Manaker, MS, RDN, LDN, CLEC, CPT