Pregnancy is one of the most critical phases in a woman’s life and this is because whatever she is eating she has to watch on the diet because it’s not just about her health but it’s also for the sake of the unborn. Most pregnant women find their stomachs growling just after an hour of a heavy breakfast. This is normal since pregnancy usually can ramp up your appetite greatly.
The challenging part is they only got a limited number of calories per day to consume and there so many options to choose from when snacks come into the play. Many are the times when they are presented with the wrong choices of snacks that automatically are not the right ones for a pregnant woman. For this reason we have decided to compile snacks that meet your needs as a pregnant woman and also meet the needs of the unborn child. Here are top 10 snacks for mom to be.
Here are the top 10 Healthy Snacks For Pregnant Women in 2017-2018
10. High-Fiber Cereal, Milk, & Berries
Cereals do have vitamins, minerals and fiber which makes them one of the essential foods that a pregnant woman should have as a snack. Cereals also do help when cravings and hunger pangs come by hence they are a filler. Many women usually hate milk when they are pregnant and the best way to take milk is putting it on the cereals. Milk other than providing the 90% of daily calcium needs it is also a source of vitamin D and protein. When buying cereals go for those with high fiber content and made with whole grains. Adding up blueberries on your snack will add you more fiber, vitamin C and antioxidants.
9. Fruit & Yogurt Smoothie
One of the ideal nutritious and soothing snack for a pregnant woman is a fresh fruit and yogurt smoothie. Unfortunately we cannot recommended the smoothies on your local store since they are not healthy due to the high amounts of sugar present in them and low fruit.to avoid all these not nutritional smoothies just make yourself one at home with a nonfat yogurt and any choice of fruit you can wish for. The benefit of such a smoothies is that they have protein, there is presence of calcium, vitamins and other minerals. However be cautious when choosing fruits since you might go overboard on calories.
8. Apple with Cheese peanut
The saying that an apple a day keeps the doctor away may apply in this scenario and can be very beneficial to a pregnant woman. Apples can protect the unborn child from asthma, they do prevent anemia since they are rich in iron, they are a good detoxification agents especially mercury and lead which can harm the unborn. Apples also do have vitamin C which helps the mother and the unborn to build their immunity, they are also source of calcium which is required in the development of healthy bones and in addition their sources of rich insoluble fibre which promotes better digestion and improves metabolism in pregnant women. Cheese is protein rich food and very essential in the growth of the baby.
7. Oven-Baked Sweet Potato Chips
One of the highest nutritional content natural food is sweet potato. Sweet potatoes are very do have a couple of benefits to the mother and the unborn child. Sweet potatoes are rich in vitamin A and a cup of sweet potatoes contain around 1922mg of vitamin A which is almost 300% of the recommended daily requirement, they also have vitamin C which helps in the absorption of iron. Some other benefits are that sweet potatoes do have potassium which is vital nutrient for pregnant mothers, a good substantial amount of fiber which helps in the problem of constipation, vitamin B6 which aids in the problem of morning sickness, among other benefits. Instead of Crips go for oven baked sweet potato chips since they are more yummy and nutritious.
6. Yogurt with Cereal
Rich in calcium and protein, yogurt is a nearly perfect pregnancy food. Some yogurts contain live active cultures, which are beneficial bacteria that are believed to enhance digestion, improve nutrient absorption, and boost the immune system. Choose low-fat or fat-free plain yogurt since flavored yogurts tend to be high in sugar. Stir in a little cinnamon for flavor, then add a crunchy cereal topper. Choose whole grain cereals that have at least 5 grams of fiber per serving and less than 6 grams of sugar. Sugar, including high-fructose corn syrup, maltose, dextrose, and honey, shouldn’t be one of the first few ingredients.
5. Banana Biscotti
Bananas can aid the healthy growth of a fetus. Banana biscotti can be a very good alternative health snack because of the following reasons. It contains around 105 calories and about 3.5 grams of fat which is needed by the mother.it is also rich in folic acid which will help in development of nerves, brains and spinal cord of your unborn child, reduces risks of anemia, fights constipation since it contains fiber, good source of potassium and calcium, it’s an energy booster and stops hunger pangs among other great benefits. The crunch nature of the banana biscotti adds an additional flavor while you’re enjoying it.
4. Baked Potato with Toppers
Among the best portable snacks one can eat while pregnant is baked potato with toppers. Potatoes are one of the foods that are low in calorie and fat and are a rich source of dietary fiber, potassium, iron, folate, vitamin B6 and Vitamin C. this snack can help your body absorb iron more efficiently, and reduce the risks of your baby developing spine and brain problems due to presence of folate. You will also evade problems associated with constipation due to the insoluble fiber present.
3. Tortilla with hummus and tomatoes
To stop brain and spinal cord defects you need to take tortillas since they have folic acid and also they will aid in the problem of constipation since they have fiber. Hummus has essential nutrients that you might require during pregnancy such as its rich in protein, its also rich in dietary fiber, has 12 micrograms of folic acid, has got omega 3 fatty acids and potassium, calcium and iron. Tomatoes on the other hand have got 1g of protein, 6g of sodium, 1g of dietary fiber, 41% of recommended daily intake of vitamin C, 21% of vitamin A and 3% of iron.
2. Mashed avocado on crackers
One of the foods that should be in your checklist and you should probably make it your best friend is anything to do with avocado. For those who really don’t enjoy taking fruits in the morning a mashed avocado will be a great diet for you since you will get tons of vitamins and minerals such as vitamin B5, vitamin B6, vitamin C, vitamin E, vitamin K, dietary fiber, lutein, magnesium and even folate. Avocadoes also help you in maintain blood sugar levels and lower blood cholesterol. They can also help you ease leg cramping and keep the neurologist away.
1. whole grain cereal and milk
Taking cereals while you’re pregnant is a very good idea. Cereals have got a lot of dietary fiber which you require as the mother of the unborn child to prevent constipation and control weight gain. They do also contain folate and iron which any pregnant mother requires. When taking milk you should go for low fat and non-fat milk since it’s the healthiest. Milk provides calcium which the baby needs to develop strong bones and teeth, you will also get 8g of protein from milk, and vitamin D as well.
Healthy snacks that can provide a nutritional value to the mother and the developing baby is what a pregnant woman needs most. Snacks in between the meals can determine how healthy a baby grows and the health of the mother as well. Consider the above list of snacks since it’s the best and has all nutritional needs a mother to be needs.