Healthy snacking pregnant

Eating healthy is important, especially when you’re pregnant. If you’re experiencing morning sickness you might not be looking forward to big meals. This is where snacks can come in handy! Pregnancy is definitely a time when snacking is encouraged. Yeah! We often hear women who ask about healthy snacks and what to eat during their pregnancy. There seems to be more information about the foods to avoid than on what to eat. We’ve therefore listed a couple of snacks for you that will satisfy your hunger and provide you with the nutrients you and your baby need, even when you’re ate work or on the go!


Snacking in the first trimester

In the first trimester your body will not need a lot of extra calories as you might assume. The old “better eat for two now” isn’t as important as you might think. What your body does need now is folate and Vitamin A.
To get more folate into your daily diet, try eating salads with baby spinach leaves and beetroot, steamed asparagus with dips or cantaloupe and honeydew melon. Sounds yummy right? Vitamin A is essential for the development of your baby's organs, circulatory, respiratory and nervous systems. It also helps you to fight infection. Vitamin A can be found in many foods such as eggs, cheese and orange-coloured fruits & veggies.

Try Add slices of ripe mango or papaya to your cereal or enjoy a healthy smoothie for breakfast or as a snack.


Healthy snack at work

  • Mixing segments of an orange with chopped dates. Just pop into an airtight container and you’re good to go.
  • Another delicious choice is vitamin A rich soups such as carrots or butternut squash (remember; orange is the colour you are looking for). Poor warm into a flask for later or drink chilled from the fridge as a gazpacho.
  • How about some sweet potato crisps? Slice thinly, brush with olive oil and a tad of salt. Roast them in the oven for about 45 min turning them every now and then.
  • Fruits and dip! Yes, just as easy as it sounds! For the dip, mix ¼ cup of honey with a ¼ cup of lemon juice and boil for about 2-3 minutes. Add a cup of non-fat Greek yoghurt and… tadaa! Ready, set, go!
  • Forget about that can of soda and have a smoothie instead! Each ingredient in this smoothie has important nutrients needed during pregnancy. These are nutrients that not only help your baby grow and develop, but also help keep you healthy during your pregnancy.


  • 10 ounces orange juice
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons chia seeds
  • 1 1/2 cups frozen mango
  • 2 cups fresh spinach

Blend in a high powered blender until smooth.


Which snacks are good for you in the second trimester?

The second trimester (between 14-27 weeks) is when your baby’s bones and teeth start to develop. Now it is important to get enough of calcium and magnesium. Dairy foods such as yoghurt are a good source of calcium. If you’re allergic or sensitive to dairy, you can find calcium in dried figs and almonds. Magnesium enables your body to work more efficiently and helps you to convert the food you eat into energy and regulate your body temperature.

Try These goodies are packed with magnesium: a baked potato, a glass of milk, a handful of sunflower or pumpkin seeds


Healthy snack at work

  • Try small packs of figs and apricots, which contain calcium and iron or spoon some reduced-fat Greek yoghurt into a small container with chopped almonds and dried apricots or prunes for a calcium and iron-packed snack.
  • For a hearty snack, have a pot of hummus to hand. It's easy to make and you can add tahini paste, which is a good source of calcium. Just add a couple of vegetables such as carrot, cucumber or pepper.


What to snack in the third trimester?

From 28 weeks onwards, you’ll be needing heaps of vitamin C and vitamin B1 in your diet which is why eating an extra 200 calories a day is recommended.


If you want to

  • protect your cells against damage
  • keep your immune system in good shape
  • help the placenta to develop and work properly
  • help your gut lining to absorb vital iron from food

you better get this right! Fruits & vegetables contain vitamin C, as well as other minerals and vitamins. Add them to your salads or turn them into delicious fruit or veggie smoothies!

Vitamin B1 helps you release the energy stored in food which is very important at this stage. Beans, brown rice and green vegetables contain a lot of vitamin B.


Healthy snack at work

  • Carry a small package of fibre-rich cereals with you and add milk at the office.
  • Make your own salad by mixing drained and rinsed canned beans, add a chopped tomato or two, a cucumber and a spoonful of your favourite dressing. Trust us, this is packed with vitamin B and fibre!

And there you have it! Just a couple of easy to prepare snack ideas and tips on how to put more of what you actually need in your daily diet as a mommy-to-be!