Pregnant women need 11 essential nutrients including folic acid, iodine, protein, vitamin D, omega 3, and healthy fats. These nutrients can be obtained from healthy snacks such as vegetables, fruits, low-fat yogurt, and nuts. During pregnancy, the mother’s nutritional needs increase to support fetal growth. Healthy snacks can be an additional way to ensure adequate intake of essential nutrients such as protein, calcium, iron, folate, and fiber. In addition, the presence of healthy snacks can help pregnant women maintain a healthy weight and reduce the desire to consume foods high in sugar and unhealthy fats.
Various Snacks for Pregnant Women
Here are various healthy snacks that mothers can consume during pregnancy.
- Fresh fruits
Fruits such as apples, pears, oranges, or mangoes are healthy snack options. They are rich in fiber, vitamins, and antioxidants that are good for the health of the mother and fetus.
According to a scientific journal entitled Empowering Posyandu Mothers for the Utilization of Local Fruit in Efforts to Improve the Quality of Pregnant Women’s Health published in the Karya Abadi Journal, it states that pregnant women’s knowledge about the benefits of fruit is still very lacking. This lack of knowledge causes only 50 percent of pregnant women to consume fruit. Anemia and high blood pressure are two common diseases experienced during pregnancy. Consuming fruit can reduce the risk of developing these health disorders. - Sliced vegetables
Raw pieces of vegetables such as carrots, lettuce, or bell peppers are a low-calorie, high-fiber, and nutrient-packed snack. In addition to being rich in nutrients and helping to prevent constipation, consuming vegetables can also help babies adapt to these foods better, once they are able to consume non-breastmilk foods.
A scientific journal entitled Prenatal and Postnatal Flavor Learning by Human Infants, published in The American Academic of Pediatrics, explains the facts about giving carrot juice to pregnant women. The study subjects (pregnant women) were given 300 mL of carrot juice for 4 days a week for 3 consecutive weeks, during the last trimester of pregnancy. Then given again during the first 2 months of breastfeeding and some were not. The results showed that exposure to a flavor during the prenatal and early postnatal periods increased the baby’s enjoyment of that flavor in solid foods. - Low-fat yogurt
The next snack for pregnant women is low-fat yogurt is a good source of calcium and protein. Pregnant women can add cut fruits or honey to provide a natural sweet taste. - Nuts
Nuts such as almonds, walnuts, or cashews are snacks rich in healthy fatty acids, protein, and fiber. According to a study titled The Effect of Green Bean Juice and Fe Tablets on Increasing Hb Levels in Pregnant Women with Anemia, published in the Sandi Husada Scientific Health Journal, anemia in pregnancy caused by iron deficiency reaches approximately 95 percent. Consuming green bean juice can improve hemoglobin levels during pregnancy. The way to do this is by preventing iron deficiency. In addition, green beans also contain complex carbohydrates so they can be a source of energy supply for the earth. - Vegetable chips
Thinly sliced, baked vegetable chips are a healthy alternative to potato chips. They provide crunch and nutrition. - Boiled eggs
In addition to the five foods above, boiled eggs are a healthy snack for pregnant women. Eggs are a source of high-quality protein and iron. They also contain choline which is important for fetal brain development. - Oatmeal
Oatmeal is a high-fiber snack that can help keep blood sugar levels stable. Pregnant women can add pieces of fruit or honey to give it flavor. - Baked sweet potatoes
Baked sweet potatoes are a great snack that is rich in fiber, vitamins, and minerals. They provide natural sweetness and contain eye-healthy carotenoids. - Unsweetened peanut butter
Unsweetened peanut butter is a source of protein and healthy fats. Pregnant women can spread it. Spread it on thin bread or fruits.
It is important to choose snacks that are low in added sugar, low in salt, and rich in nutrients. By choosing healthy snacks, mothers can provide additional nutrients needed for fetal development and maintain their own health.
Nutrition Needed by Pregnant Women
Before discussing further what are the recommendations for healthy snacks for pregnant women, first find out what nutrients are needed during pregnancy. Here is the explanation:
- Folic acid from green vegetables, nuts, and seeds.
This substance helps in the formation of red blood cells and the development of the fetal nervous system. - Iodine from table salt.
Helps to optimize the development of the baby’s brain in the womb. - Iron from red meat, fish, and beans.
Needed to help form red blood cells and transport oxygen to the body. - Calcium from dairy products, dark green vegetables, and cheese.
May reduce the risk of hypertension during pregnancy and premature birth. - Protein from dairy products, eggs, and fish.
Protein intake during pregnancy is essential for the survival, growth, and development of the embryo. - Omega-3 from fatty fish.
Omega-3 fatty acids, especially DHA (docosahexaenoic acid), help the development of the fetus’ brain and eyes. - Vitamin D from fish, eggs, and red meat.
Helps mothers maintain the amount of calcium and phosphate in the body which functions to optimize bone strength. - Fats from nuts, seeds, and fish.
Maintains the health of the mother and optimizes the development of the brain and the entire body of the baby in the womb. - Fiber from fruits and vegetables.
Helps maintain the heart health of pregnant women and prevent preeclampsia. - Choline from eggs, beef, chicken, and green vegetables.
Important for the development of the baby’s brain and spinal cord. - Vitamin B from chicken, fruit, and whole grains.
Provides energy, optimizes baby development, and placental condition.
