Nutrition is extremely important during pregnancy. What you eat impacts your baby’s development, so it’s no wonder why so many expecting mothers are concerned about what they eat and how much they eat.
Snacking is important when you’re pregnant, because snacks help you get the necessary calories and nutrients required for a baby’s growth. If you aren’t sure what sorts of snacks to eat or how much snacking is required during pregnancy, here’s everything you should know about the best healthy snacks for pregnancy and nutrition while pregnant.
Key Takeaways
- Snacking between meals helps you meet increased calorie and nutrient needs while preventing fatigue, nausea, and blood sugar dips.
- Protein is one of the most important nutrients during pregnancy, supporting your baby’s developing organs, muscles, and tissues.
- Choosing nutrient-dense snacks rich in fiber, protein, and healthy fats helps you stay full and energized throughout the day.
- Working with a dietitian who specializes in pregnancy support can help pave the way for a smooth and easy pregnancy.
How Much Should You Eat While Pregnant?
Most people have heard the phrase “eating for two,” but what does it really mean, and how many calories do you actually need to support a healthy pregnancy? The answer depends on which trimester you’re in.
While this is a broad rule, in general, you’ll need about 1,800 calories per day during the first trimester, 2,200 calories during the second, and 2,400 calories during the third. However, these are broad guidelines, and you should follow your OBGYN’s advice if you’re planning on tracking calories carefully. People in different sized bodies have different calorie requirements, so it’s best to consult with your OBGYN or a dietitian to determine the best numbers for you.
During the first trimester, the focus isn’t on eating more food but on maintaining a balanced pregnancy diet, staying hydrated, taking prenatal vitamins, and getting 70 to 80 grams of protein daily. As you enter the second trimester, you can begin gradually increasing your intake to support your baby’s growing nutritional needs.
What to Look For In a Nutritious Snack
The nutritional makeup of your food is important when you’re choosing what to eat while pregnant. Some of the most important nutrients to prioritize include: folate and folic acid, calcium, vitamin D, protein, and iron.
Folate and Folic Acid
Folate and folic acid are both names for a form of vitamin B9, and assist your body in producing red blood cells, support cell growth, and boost your immune system. The biggest difference between the two is that folate is found naturally in foods you eat, while folic acid is a synthetic form that can be used in supplements.
It’s recommended to consume 400 mcg per day of either folate or folic acid before becoming pregnant and 600 to 1,000 mcg throughout pregnancy. You can find folate naturally in dark leafy greens like spinach and kale, citrus fruits, beans, peas, and lentils.
Calcium
Calcium is an essential nutrient for strengthening your teeth and bones, and helping your nerves. Calcium is also especially important for pregnant women because if you aren’t getting enough calcium in your diet, your body will take it from your own bones to help build your baby’s bones, which can be dangerous. It’s recommended to consume 1,300 mg of calcium daily while pregnant.
Calcium can be found in dairy products, such as milk, cheese, and yogurt, fruit juice, salmon, and spinach.
Choline
Choline plays a critical role in fetal brain development and helps form the neural tube. It also supports the development of your baby’s spinal cord and may help prevent certain birth defects. Additionally, choline assists with liver function and helps transport nutrients throughout the body.
It’s recommended to consume 450 mg of choline daily during pregnancy. Many prenatal vitamins don’t contain adequate amounts of choline, so getting it through food sources is particularly important.
Choline can be found in eggs (especially the yolks), lean beef, chicken, fish, dairy products, beans, and cruciferous vegetables like broccoli, spinach, and Brussels sprouts.
Vitamin D
Like calcium, vitamin D aids in building strong bones and teeth, and it’s recommended to have about 600 IU per day.
Vitamin D can be found in fish that are high in omega-3 fatty acids, such as salmon, but it can also be found in smaller amounts in foods like milk, fruit juice, and eggs.
Protein
Protein is the nutrient that helps your baby grow and develop organs, tissues, and muscles, among many other things. You should try to get around 70 grams of protein per day from sources such as lean meats, poultry, seafood, and eggs. However, you can also get protein from foods like beans, nuts, seeds, and soy products.
Iron
Iron is used to make hemoglobin, a protein in red blood cells that carries oxygen to the body’s tissues. Someone who is pregnant needs twice the amount of iron as someone who isn’t pregnant, and low iron levels can potentially lead to premature birth, low birth weight, and postpartum depression. It’s recommended for pregnant women to eat about 27 mg of iron per day, which can come from sources such as meat and poultry, spinach, and beans.
10 Snack Ideas For Pregnant Women
Snacking during pregnancy is an easy and effective way to meet your increased nutritional needs without feeling overwhelmed at mealtime. The best snacks provide a balance of protein, healthy fats, fiber, and essential vitamins to keep your energy up and support your baby’s development. Here are 10 simple, delicious, and nutritious snack ideas to keep you satisfied throughout your pregnancy.
1. Apple Slices With Peanut Butter
Apple slices with peanut butter are a great snack, no matter your age or what’s happening in your body. Choose your favorite apple, and leave the skin on for extra fiber. Peanut butter is packed with protein, making it a quick and easy snack for helping achieve your 70 grams per day.
2. Fruit and Yogurt Parfait
Greek yogurt is loaded with protein, making it a great choice for snacking while pregnant. Throw in some granola, fresh berries or other fruit, and maybe a drizzle of honey, and you have a snack that’s full of essential nutrients, including the aforementioned protein, antioxidants, probiotics, and fiber.
3. Vegetables or Pita With Hummus
Hummus is loaded with fiber and protein, and you can expect even more fiber from your choice of vegetables for dipping. Carrots, celery, and peppers are all popular choices. If you’re the kind of person who prefers dipping with pita bread, try looking for whole-grain pita for additional fiber. Or, you can even choose pita chips if you like an additional crunch with your snack.
4. Tortilla Chips and Guacamole
Guacamole is a delicious way to enjoy eating avocados, which are full of omega-3 fatty acids and fiber. Your guac may also have tomatoes, onions, and other ingredients that add other nutrients, as well. While tortilla chips don’t have much in the way of being an excellent source of anything in particular, that doesn’t mean they’re a bad food choice.
5. Waffle With Almond Butter
A frozen Eggo waffle (or your favorite brand) can be an excellent and filling snack if you add something like almond butter or peanut butter on top for added protein. Throw on some fresh berries or your favorite fruit, and you take a simple snack to the next level.
6. Avocado Toast
Avocado is packed full of monounsaturated fats that are good for your heart, potassium, omega-3 fatty acids, and fiber. Plus, serving your avocado toast on whole-grain toast or whole-wheat toast adds extra fiber and carbs for energy. You can also add an egg for additional protein to get you toward your 70-gram daily goal.
7. Trail Mix
Trail mix is a great snack that’s super easy to make in bulk ahead of time and take as you want it. You can put whatever you want into it to suit your tastes. Nuts, seeds, and dried fruits are all great choices for protein and fiber, but feel free to add other things like pretzels, dark chocolate chunks, graham cracker pieces, or whatever you want.
8. Cheese and Crackers
Cheese is a great source of protein and calcium, and whole-grain crackers provide fiber. Cheese and crackers is a great on-the-go snack that’s easy to eat and doesn’t require much prep work on your part.
9. Peanut Butter and Banana Sandwich
The King of Rock and Roll’s favorite sandwich is also a great snack while you’re pregnant. Peanut butter is an excellent source of protein, banana provides energy and fiber, and you can use whole-grain bread for additional fiber, or use your favorite. The original sandwich also sometimes had bacon, which would provide protein and an interesting flavor combination, if you enjoy salty-sweet combos. Otherwise, the bacon isn’t necessary.
10. Fruit Smoothie
Smoothies are an easily customizable snack loaded with fiber. Choose your favorite fruits and add something like peanut butter or protein powder if desired for additional protein, and use your favorite milk or fruit juice for your liquid, and you’ve got a delicious smoothie that will help meet your nutrition needs.
It’s Easy Planning Pregnancy Snacks
Eating well during pregnancy isn’t complicated when you’re informed. It’s easy to make small, mindful choices that support both your health and your baby’s growth. By choosing nutrient-dense snacks rich in protein, calcium, iron, and folate, you’ll stay energized and help your baby develop strong bones, muscles, and organs. Remember, every pregnancy is unique, and your specific nutritional needs may vary based on your body and trimester.
If you’d like personalized guidance, you don’t have to figure it out alone. Sign up today to talk with a registered dietitian at no cost to you and get expert advice tailored to your pregnancy journey.
Frequently Asked Questions About Healthy Pregnancy Snacks
How Often Should I Snack During Pregnancy?
Most expecting mothers find it helpful to eat small meals or snacks every two to three hours to maintain steady energy levels and prevent nausea or heartburn. However, it’s most important to listen to your body to determine the timing of your snacks.
Are There Any Snacks to Avoid While Pregnant?
Avoid snacks made with unpasteurized dairy, raw eggs, deli meats, or high-mercury fish. Also limit foods high in added sugar or caffeine.
Is it Safe to Drink Coffee While Pregnant?
It’s generally recommended to limit caffeine consumption to 100 mg or less per day, so feel free to enjoy a cup or two of coffee per day.
What Should I Do if I’m Craving Sweet Foods?
If you have a sweet tooth, it can be difficult to balance cravings with optimizing food choices for nutrition. However, you don’t need to feel bad for having a scoop of ice cream or a chocolate bar. As long as you’re eating sugar in moderation and avoiding excess consumption, it’s perfectly fine to enjoy a sweet treat.
What Should I Eat if I’m Experiencing Morning Sickness?
Try to eat bland foods that don’t tend to cause nausea, such as toast, broth, bananas, and rice. It can also be helpful to eat smaller meals more frequently throughout the day, as larger meals can potentially cause an upset stomach.
Nourish Your Journey with Expert Support
Pregnancy is a time of profound transformation—not just in your body, but in your relationship with food. The snacks you choose aren’t simply fuel; they’re an opportunity to nourish both yourself and your growing baby while building habits that will serve you for years to come.
At Dietitian Live, we understand that nutrition during pregnancy goes beyond knowing what to eat. It’s about feeling confident in your choices, listening to your body, and creating a positive relationship with food that supports your well-being at every stage. Our registered dietitians provide personalized guidance tailored to your unique needs, health history, and goals—helping you move from overwhelm to empowerment.
Whether you’re navigating morning sickness, managing cravings, or simply want expert support to feel your best during this incredible chapter, we’re here to walk alongside you every step of the way.
Your first session is at no cost to you. Book your free session today and discover how personalized nutrition coaching can transform the way you nourish yourself and your baby.
