by: Katherine McNitt, MS, RDN, LDN
Snacks can be a delicious way to boost your energy between meals and promote healthy nutrition. Nausea and morning sickness often result from low blood sugar, and a combination of different foods creates the ultimate snack to keep you satisfied and energized.
Most pregnant women need an extra 300-500 calories per day during their second and third trimesters, which equates to about 2 snacks per day in addition to 3 regular meals.
Create Your Perfect Snack
Pair items from Group 1 (Protein & Dietary Fats) with items from Group 2 (Carbohydrates) to create a balanced and energizing snack.
Group 1: Protein & Dietary Fats | Macros (per serving) | Group 2: Carbohydrates | Macros (per serving) |
Nut Butter (2 tbsp) | 190 kcal, 16g fat, 7g protein, 6g carbs | Fresh Veggies (1 cup) | 25 kcal, 0g fat, 1g protein, 5g carbs |
Nuts (1 oz) | 160-200 kcal, 14-18g fat, 4-6g protein, 5-8g carbs | Fruit (1 medium piece) | 80-100 kcal, 0g fat, 1g protein, 20-25g carbs |
Cheese (1 oz) | 110 kcal, 9g fat, 7g protein, 1g carbs | Whole Grain Toast (1 slice) | 80 kcal, 1g fat, 3g protein, 14g carbs |
Cottage Cheese (1/2 cup) | 110 kcal, 5g fat, 14g protein, 3g carbs | Whole Grain Tortilla (1 small) | 120 kcal, 3g fat, 3g protein, 22g carbs |
Yogurt (1 cup) | 150 kcal, 8g fat, 8g protein, 12g carbs | Popcorn (3 cups, air-popped) | 90 kcal, 1g fat, 3g protein, 18g carbs |
Milk (1 cup) | 150 kcal, 8g fat, 8g protein, 12g carbs | Pretzels (1 oz) | 110 kcal, 0g fat, 3g protein, 23g carbs |
Lean Turkey Breast (3 oz) | 120 kcal, 2g fat, 26g protein, 0g carbs | Veggie Chips (1 oz) | 130 kcal, 6g fat, 2g protein, 18g carbs |
Grilled Chicken (3 oz) | 130 kcal, 3g fat, 26g protein, 0g carbs | Crackers (1 oz) | 120 kcal, 3g fat, 2g protein, 20g carbs |
Eggs (2 large) | 140 kcal, 10g fat, 12g protein, 2g carbs | Dried Fruit (1/4 cup) | 130 kcal, 0g fat, 0g protein, 31g carbs |
Seeds (1 oz) | 160-180 kcal, 14-16g fat, 7-9g protein, 4-5g carbs | Chocolate (1 oz, dark) | 150 kcal, 9g fat, 2g protein, 17g carbs |
Beans (1/2 cup) | 110 kcal, 0g fat, 8g protein, 20g carbs | Oatmeal (1/2 cup cooked) | 80 kcal, 1.5g fat, 3g protein, 14g carbs |
Hummus (2 tbsp) | 70 kcal, 5g fat, 2g protein, 5g carbs | Quinoa/Rice (1/2 cup cooked) | 110 kcal, 2g fat, 4g protein, 20g carbs |
Dressing (2 tbsp) | 130 kcal, 13g fat, 1g protein, 2g carbs | Granola (1/4 cup) | 150 kcal, 5g fat, 3g protein, 26g carbs |
Guacamole/Avocado (2 tbsp) | 50 kcal, 5g fat, 1g protein, 3g carbs | Sweet Potato/White Potato (1/2 cup cooked) | 80 kcal, 0g fat, 1g protein, 20g carbs |
Sample Snack Ideas
Here are some fun and nutritious snack combinations to try:
Berry Delight: Top yogurt or cottage cheese with mixed berries.
Nutty Banana: Spread almond butter on a banana, apple slices, or celery sticks and top with raisins or nuts.
Veggie Dip: Dip fresh veggies like carrots, cucumber, and bell peppers in ranch, guacamole, or hummus.
Fruit & Nut Mix: Pair a handful of nuts with dried fruit like cranberries or raisins.
Cheesy Crackers: Enjoy cheese slices with whole grain crackers.
Avocado Toast: Spread guacamole or avocado on whole grain toast.
Popcorn Mix: Mix popcorn with a small amount of nuts and dark chocolate pieces for a sweet and savory treat.
Egg & Veggie Wrap: Wrap scrambled eggs and fresh veggies in a whole grain tortilla.
Hummus Plate: Serve hummus with veggie sticks and whole grain pretzels.
Enjoy Your Snacks!
Keep these combinations handy for quick, nutritious snacks that satisfy your cravings and support a healthy pregnancy. Mix and match to keep things exciting and delicious!
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