Healthy Pregnancy Snacks

Coming up with healthy pregnancy snacks can often be a challenge. Especially if you are having those sweet, sugary cravings! I’ve put together a list of snacks that will help you have a variety and get the necessary nutrients you need.

what nutrients do you need?

There are a lot of nutrients you need while you are pregnant, to help your baby develop properly. Here are 4 important ones to keep in mind!

Folic Acid

It is recommended that pregnant women get 400 mcg of folic acid every day. Taking a prenatal vitamin will help you get the necessary amount.

Here are the benefits of folic acid:

  • helps prevent birth defects, especially any neural tube defects
  • produces red blood cells
  • helps develop your baby’s brain & spinal cord

Foods rich in folic acid:

  • cereal
  • rice
  • orange juice
  • dark leafy vegetables (like spinach)
  • citrus fruits
  • legumes

Calcium

The recommended daily intake of calcium is 1000 mg daily when pregnant.

Benefits of calcium:

  • helps build bones, and your baby’s skeletal system
  • keeps the blood moving & muscles functioning
  • helps maintain a healthy heart

Foods rich in calcium:

  • dairy products
  • milk
  • cheese
  • yogurt
  • some fruits/vegetables

Iron

It is recommended for pregnant women to be getting 27 mg of iron daily.

Benefits of iron:

  • produces blood for you & your baby
  • transports oxygen from your lungs

Foods rich in iron:

  • meat
  • eggs
  • beans
  • whole grains
  • fruits
  • nuts

Protein

60 g is the minimum recommendation for protein intake. It is best to be getting between 60-100 g daily.

Benefits of protein:

  • helps with the growth of tissues
  • helps muscle function
  • transports oxygen from your lungs

Foods rich in protein:

  • meat
  • beans
  • eggs
  • peanut butter
  • dairy-cheese, milk
  • fish
  • nuts

healthy pregnancy snacks list:

Now that you know what nutrients you need, here are some healthy pregnancy snacks you can try!

  • Apples, or bananas, with peanut butter
  • Apples & cinnamon (I’ve found this is perfect when I’m craving something sweet!)
  • Yogurt & fruit
  • Fruit smoothies
  • Homemade energy bites.

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    • Crackers/cheese
    • Chips & salsa
    • Chips & guacamole
    • Trail mix (try making your own! Nuts, dried fruit, raisins, etc.)
    • Applesauce
    • Veggies/dip/hummus
    • Protein bars
    • Fresh fruit
    • Popcorn
    • Eggs (deviled, hard boiled, scrambled, etc.)
    • High fiber cereal
    • Oatmeal
    • Nuts
    • Dried fruit
    • Edamame
    • Toast
    • Bagel/cream cheese
    • Cottage cheese with fruit
    • Sweet potato chips
    • Celery/peanut butter/raisins (Ants on a log!)
    • Kale chips

    What snacks do you enjoy during pregnancy?? I’m always looking for new ideas:) Comment below to share!

    2 thoughts on “Healthy Pregnancy Snacks”

    1. I wasn’t a very healthy snacker when I was pregnant, my go-to snacks were pizza pops and instant noodles! These are way better options for snacking! Thanks for sharing 🙂

      1. I was not good at eating healthy snacks at the beginning of my pregnancy haha I loved potato chips! But I have slowly improved 🙂

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