Healthy Snacks During Pregnancy
Are you too full for full-sized meals? Is that parking spot already taken? As your stomach starts losing the competition for space in your increasingly cramped abdomen at 30 weeks pregnant, polishing off the pasta or chowing down on chicken can definitely seem unappetizing and physically impossible. Fortunately, snacks can step in to save the day — and get you through the day, while supplying all the nutrients you need to put those important finishing touches on that baby of yours. In fact, when it comes to keeping a healthy Pregnancy Diet (especially in the third trimester), eating less food more often is most effective. Women who eat at least five times a day are more likely to carry to term (and less likely to carry around a bad case of bloat). Whether you call them big snacks or mini-meals, they should pack in maxi-nutrition (in other words, you shouldn't use them as an excuse to grab a chocolate baby Bundt cake or a café latte — make sure you know what foods to avoid during pregnancy.)
Overhaul your approach to snack attacks, and turn them into frequent opportunities to feed yourself and your baby well. It's easy to make the most of your midday munchies.
Pack portables: No matter where your day takes you, make sure healthy snacks go along for the ride. Stock your fridge and pantry with plenty of nutritious nibbles, sized to fit in your purse, briefcase, pocket, glove compartment, desk drawer:
single serving of yogurts, smoothies, and cottage cheese
individually wrapped cheese wedges and string cheese
mini-tubs or cans of fruit packed in its own juice or ready-to-eat fruit salad
granola bars (choose whole-grain, low-sugar varieties)
mini-bags or boxes of raisins or nuts
fresh fruit that travels well (bananas, apples, and seedless tangerines or oranges)
nutritious drinks to wash it all down with (small cans of tomato or vegetable juice, juice containers, and milk boxes)
serving-size bags of soy chips, baked corn chips, and whole-grain pretzels and crackers (to crunch alongside your cheese)
precut carrots and celery sticks (some even come with dip)
healthy soups-in-a-cup, if you have a microwave or some hot water handy (you'll find them, and other notably nutritious convenience foods, in the health food section of your market)
Can't find those good things in small packages? Package them yourself — load up on ziplock bags or small plastic containers and fill with your favorites. Also consider a thermos, which can keep a snack of chili hot until the hunger pangs set in. And always hit the trail with a bag full of trail mix (pack up ziplock bags with walnuts, sunflower seeds, raisins, and dried apricots — a powerful combo of iron-rich foods that'll nourish baby with a much-needed third trimester nutrient).
Make savvy substitutes: Whether you count on something sweet at 4:00 or salty at midnight (or both), fear not — there are many nutritious ways to satisfy those cravings.
For the midday slump, carrot or oat bran muffins can replace doughnuts and coffee cake; take them with a wedge of cheese or a container of yogurt, and you've made yourself a mini-meal. Or pick yourself up with apple wedges spread with peanut butter (if allergies aren't a problem); all-fruit jam spread on a whole-wheat English muffin; cottage cheese with strawberries, tangerines, and cinnamon; yogurt topped with walnuts and dried fruit (yay iron!); or a smoothie.
And to manage the midnight munchies (if you can stay awake late enough to notice you have them), opt for air-popped popcorn sprinkled liberally with grated cheese (and spiced up with chili powder if you're a hot mama), crunchy soy chips, toasted pumpkin or sunflower seeds (salted and seasoned to taste), whole-wheat pretzels or baked potato chips dunked in hummus spread. If it's not Friday night without nachos, make yours the healthy way with baked tortilla chips, pre shredded low-fat cheese, black beans, and fresh chopped tomatoes (along with a few sliced jalapenos if you dare), and enjoy with a juice-and-sparkling water spritzer or virgin blender drink served in a frosty mug. Instead of diving into a half-gallon of ice cream with wild abandon and an extra large spoon, scoop out a serving of frozen yogurt, top it with toasted walnuts, some slightly warmed fruit-only preserves, and bananas — and split from the kitchen with a clear conscience. Need a dose of comfort? Warm up a can of tomato or vegetable soup, then top with a handful of grated cheese or a dollop of creamy cottage cheese. Is your dialing finger itching to call up for that greasy takeout pizza? Put it (and your other fingers) to work instead by compiling your own, healthier version in a snap: a whole-wheat English muffin slathered with tomato sauce, covered in shredded mozzarella, topped with a sliced tomato, and then sent to your toaster oven for a little broiling action
Overhaul your approach to snack attacks, and turn them into frequent opportunities to feed yourself and your baby well. It's easy to make the most of your midday munchies.
Pack portables: No matter where your day takes you, make sure healthy snacks go along for the ride. Stock your fridge and pantry with plenty of nutritious nibbles, sized to fit in your purse, briefcase, pocket, glove compartment, desk drawer:
single serving of yogurts, smoothies, and cottage cheese
individually wrapped cheese wedges and string cheese
mini-tubs or cans of fruit packed in its own juice or ready-to-eat fruit salad
granola bars (choose whole-grain, low-sugar varieties)
mini-bags or boxes of raisins or nuts
fresh fruit that travels well (bananas, apples, and seedless tangerines or oranges)
nutritious drinks to wash it all down with (small cans of tomato or vegetable juice, juice containers, and milk boxes)
serving-size bags of soy chips, baked corn chips, and whole-grain pretzels and crackers (to crunch alongside your cheese)
precut carrots and celery sticks (some even come with dip)
healthy soups-in-a-cup, if you have a microwave or some hot water handy (you'll find them, and other notably nutritious convenience foods, in the health food section of your market)
Can't find those good things in small packages? Package them yourself — load up on ziplock bags or small plastic containers and fill with your favorites. Also consider a thermos, which can keep a snack of chili hot until the hunger pangs set in. And always hit the trail with a bag full of trail mix (pack up ziplock bags with walnuts, sunflower seeds, raisins, and dried apricots — a powerful combo of iron-rich foods that'll nourish baby with a much-needed third trimester nutrient).
Make savvy substitutes: Whether you count on something sweet at 4:00 or salty at midnight (or both), fear not — there are many nutritious ways to satisfy those cravings.
For the midday slump, carrot or oat bran muffins can replace doughnuts and coffee cake; take them with a wedge of cheese or a container of yogurt, and you've made yourself a mini-meal. Or pick yourself up with apple wedges spread with peanut butter (if allergies aren't a problem); all-fruit jam spread on a whole-wheat English muffin; cottage cheese with strawberries, tangerines, and cinnamon; yogurt topped with walnuts and dried fruit (yay iron!); or a smoothie.
And to manage the midnight munchies (if you can stay awake late enough to notice you have them), opt for air-popped popcorn sprinkled liberally with grated cheese (and spiced up with chili powder if you're a hot mama), crunchy soy chips, toasted pumpkin or sunflower seeds (salted and seasoned to taste), whole-wheat pretzels or baked potato chips dunked in hummus spread. If it's not Friday night without nachos, make yours the healthy way with baked tortilla chips, pre shredded low-fat cheese, black beans, and fresh chopped tomatoes (along with a few sliced jalapenos if you dare), and enjoy with a juice-and-sparkling water spritzer or virgin blender drink served in a frosty mug. Instead of diving into a half-gallon of ice cream with wild abandon and an extra large spoon, scoop out a serving of frozen yogurt, top it with toasted walnuts, some slightly warmed fruit-only preserves, and bananas — and split from the kitchen with a clear conscience. Need a dose of comfort? Warm up a can of tomato or vegetable soup, then top with a handful of grated cheese or a dollop of creamy cottage cheese. Is your dialing finger itching to call up for that greasy takeout pizza? Put it (and your other fingers) to work instead by compiling your own, healthier version in a snap: a whole-wheat English muffin slathered with tomato sauce, covered in shredded mozzarella, topped with a sliced tomato, and then sent to your toaster oven for a little broiling action
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