Pregnant women often feel hungry outside their regular meal time. Therefore, it is important to provide healthy snacks for pregnant women and their babies.
As a pregnant woman, you need to watch your nutrient intake by consuming healthy food dan, including snacks outside your regular meals. It is important to opt for healthy snacks for pregnant women to support the baby's health and avoid nutrient deficiencies.
Not all snacks provide the nutrients needed by pregnant women. Some snacks are not recommended because they are unhealthy and may negatively affect the baby’s health.
Here is a list of recommended healthy snacks for pregnant women that contain important nutrients for both mother and baby. Check out the list below!
Recommendations of Healthy Snacks for Pregnant Women
Snacks for pregnant women must fulfill the criteria of healthy foods, which are high in protein for pregnant women and nutrient-dense, which are needed by the body. These include protein, vitamins, minerals, and adequate hydration.
What are the recommended snacks for pregnant women? Here is the explanation:
1. Oatmeal
The first recommended snack for pregnant women is oatmeal. There are many health benefits of oatmeal, considering oatmeal contains a high amount of fibers and complex carbohydrates. Moreover, oatmeal also contains high levels of zinc and magnesium.
Zinc plays a role in DNA formation and cell growth in babies [1]. Meanwhile, magnesium can help support muscle and nerve function [1]. This is why oatmeal can be a healthy snack option for pregnant women.
2. Wheat Bread
One of the recommended snacks for first-trimester pregnant women is wheat bread. Whole wheat bread is suitable for pregnant women because it contains complex carbohydrates and protein.
In addition, wheat bread also contains minerals and vitamins that can provide several health benefits, including improving your health and digestion.
3. Yogurt
Yogurt is a healthy snack that is beneficial for both pregnant women and babies. It can help maintain bone and tooth health and support fetal growth because yogurt contains calcium.
On the other hand, yogurt is also known to contain prebiotics, which can prevent bacteria that prevent infections. By consuming yogurt, you can avoid the possibility of premature birth, infections during pregnancy, or eczema or allergies in babies [1].
4. Popcorn
Who would have expected that popcorn is a healthy snack option for pregnant women. Popcorn is actually high-fiber food which can manage digestive issues, such as constipation during pregnancy. However, to eat popcorn, you are advised to avoid adding excess salt or margarine.
5. Sweet Potatoes
The next recommendation of snacks for pregnant women is sweet potatoes. Types of nutrients in sweet potatoes include potassium, iron, copper, beta carotene, vitamin B and C [1]. Beta carotene itself will be turned into vitamin A by the body, which is crucial in eye, skin, and bone formation in babies.
6. Dark Chocolates
Did you know that dark chocolate is one of the healthy snack options for pregnant women, which can help reduce the risk of preeclampsia and high blood pressure. Dark chocolate is known to provide health benefits for blood vessels health in pregnant women.
7. Oranges
As one of the fruits rich in vitamin C, oranges can be used as an option of snacks for pregnant women in their first, second, or third trimester. Vitamin C in oranges increase iron absorption and maintain bone and tooth health in pregnant women or babies.
In addition, oranges contain potassium and folic acid, which help support metabolism, muscle function, and fetal development.
8. Avocadoes
Aside from oranges, avocados are also an option as a snack for pregnant women. This fruit is known to be able to reduce the risk of birth defects related to bone marrow and brain, since it is one of the natural folate. In addition, avocadoes have healthy fats, which support brain development in the fetus.
9 Apples
For centuries, apples have been a favorite fruit because they are not only delicious but also rich in nutrients beneficial for pregnant women. Apples contain vitamins, calcium, phosphorus, and fiber.
10. Edamame
Nuts such as edamame are known to provide important nutrients for the body. Edamame contains vitamin B, folic acid, copper, iron, magnesium, and zinc. To enjoy edamame as a healthy snack, simply boil it for a few minutes.
11. Vegetable Salad
Another healthy snack recommendation for pregnant women is vegetable salad. Vegetables are rich in vitamins and fiber that support overall health. Make sure to wash vegetables thoroughly before consuming them to reduce exposure to pesticides that may be harmful during pregnancy.
12. Drinking Plenty of Water
Not many people are aware that drinking water is just as important as in fulfilling daily protein and other nutrient intake. You need to fulfill fluid intake to maintain your own health and your babies.
Fluid in your body holds an important role in maintaining organ functions, since most of the human bodies consist of water (60%).
Therefore, it is important for you to fulfill daily fluid intake.
Nutrient Needs During Pregnancy
Pregnant women require more nutrients to support the growth of their babies and maintain their own health. Here are some nutrients to fulfill:
- Folic acid
- Protein
- Iron
- Calcium
- Vitamin D
- Omega-3 (DHA and EPA)
- Fiber
Tips for Meeting Nutritional Needs During Pregnancy
- Consume a balanced variety of nutritious foods.
- Drink plenty of water to prevent dehydration and support metabolism.
- Consult your doctor regarding supplements such as folic acid and iron.
Those are some healthy snack recommendations for pregnant women that you can try. In addition to choosing nutritious snacks, it is also important to maintain a balanced lifestyle by exercising regularly, getting enough rest, and staying hydrated during pregnancy.
Don’t forget to choose high-quality drinking water such as AQUA to help support hydration needs during pregnancy. AQUA comes from carefully selected mountain sources and is processed through strict quality control to help maintain its purity.
Research conducted by Home Tester Club Indonesia involving 207 pregnant women showed that many participants felt comfortable consuming AQUA daily without experiencing nausea or discomfort.
Don’t doubt AQUA’s purity since AQUA drinking water is processed with a thorough and integrated system without involving any human touch. AQUA Gallon uses the double injection technology to maintain its natural minerals until it reaches you.
Enjoy the freshness and benefits of proper hydration by drinking #AQUADULU every day!
