Healthy snacks for pregnancy

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Healthy snacks for pregnancy
Healthy snacks for pregnancy | Image: Trends Record

Eating a healthy and balanced diet is essential during pregnancy. It’s crucial to choose foods that provide essential nutrients for both the mother and baby.

Snacking is an important part of any diet, but it can be challenging to find healthy options that are easy to take with you on the go.

From trail mix to dark chocolate, here are some healthy snack ideas that are easy to take with you on the go and will help you stay on track with your health goals during this special time.

These snacks are not only delicious and nutritious but also provide the necessary vitamins and minerals that are important during pregnancy.

Snacks list

Trail mix

A nutrient-packed blend of nuts, seeds, and dried fruits for a satisfying and energy-boosting snack during pregnancy | Image: Generated using DALL·E

Trail mix is a great snack option for pregnant mothers[1][2] as it contains a combination of ingredients that provide essential nutrients for both the mother and baby.

Salt-free almonds, a good source of healthy fats and protein, pair well with sugar-free dried fruits like cranberries or apricots, providing natural energy and a rich source of vitamins and minerals. Dark chocolate, rich in antioxidants, can help boost mood and energy levels.[3]

Additionally, the combination of ingredients in trail mix can be a great option to keep hunger at bay and provide sustained energy throughout the day.


A crunchy and hydrating fruit rich in fiber and essential nutrients, making it a healthy choice for expecting mothers | Image: Generated using DALL·E

Apples are a great snack option for pregnant women,[4] as they are high in fiber and vitamin C, which can help to support the mother and baby’s health.

Fiber can help to prevent constipation and promote regular digestion,[5] which is important for pregnant women, while vitamin C can help to boost the immune system.[6]

Apples are also versatile and easy to take with you on the go, making them a convenient option for a quick snack at work or while on the move.


A calcium-rich and probiotic-packed dairy option that supports bone health and a balanced gut microbiome during pregnancy | Image: Generated using DALL·E

Yogurt is a great snack option for pregnant women as it is an excellent source of calcium.[7][8] Calcium is an essential nutrient for the growth and development of the baby’s bones and teeth, as well as the health of their heart, muscles and nerves.[9][10]

Additionally, yogurt contains probiotics, which can help to promote a healthy gut microbiome,[11] which is important for overall health.


Refreshing and low-calorie, cucumbers provide hydration and a dose of vitamins, ideal for a healthy pregnancy snack | Image: Generated using DALL·E

Cucumbers are a great snack option for pregnant women as they are high in water content and can help to prevent dehydration.[12]

During pregnancy, it is important to stay hydrated and cucumbers can be a tasty way to do so.

They are also low in calories and a good source of vitamins and minerals,[13] making them a nutritious and refreshing option.

Hard-boiled eggs

Protein-packed and easy to prepare, hard-boiled eggs are a nutritious and convenient option for moms-to-be | Image: Generated using DALL·E

Hard-boiled eggs are a great snack option for pregnant women,[14] as they are a good source of protein and essential amino acids, which are important for the growth and development of the baby.[15]

Eggs also contain choline, which is a nutrient that is important for the baby’s brain development.[10][14]

It’s important to ensure that the eggs are fully cooked or pasteurized before consuming them during pregnancy.[16]


A hearty and fiber-rich whole grain, oatmeal is a filling and nutritious snack that supports sustained energy during pregnancy | Image: Generated using DALL·E

Oatmeal is a great snack option for pregnant women[17] as it is easy to prepare, versatile and a good source of nutrients that can help to improve the mother’s health and vitality before and after the baby is born.

Oatmeal is high in fiber, which can help to promote regular digestion, and also contains vitamins and minerals, such as iron and folate,[18] which are important during pregnancy.

Dark chocolate

Indulge in moderation – dark chocolate is a source of antioxidants and can be a delightful treat for pregnant women | Image: Generated using DALL·E

Dark chocolate is a great snack option for pregnant women when consumed in moderation.[19] Dark chocolate contains antioxidants, which can be beneficial for pregnant mothers and babies according to research.[20]

It also contains magnesium, which is important for muscle and nerve function, as well as iron and zinc. The flavonoids in dark chocolate have been found to have anti-inflammatory effects and have been associated with improved cardiovascular health.[21]

It’s important to note that it’s best to choose chocolate with high cocoa content (70% or higher) and limit the amount consumed,[22] as it still contains sugar and fat.


In conclusion, there are many delicious and nutritious snack options that can be enjoyed during pregnancy.

From apples and yogurt to oatmeal and dark chocolate, these snack ideas offer a variety of flavors and nutritional benefits that will keep you going throughout the day.

They are easy to pack and easy to prepare, and are a great way to fuel your body with the necessary nutrients to support the growth and development of your baby while maintaining your own health.

So, next time you reach for a snack, consider one of these healthy options and give your body the boost it needs during this special time.



  1. Healthy Snacking During Pregnancy – University of Michigan
  2. The Perfect Pregnancy Trail Mix Recipe – The Good Mama
  3. Smart Snacks When You’re Pregnant – WebMD
  4. A mother’s diet can protect her grandchildren’s brains – Monash University
  5. Pregnant women have inadequate fiber intake while consuming fiber‐rich diets in low‐income rural setting: Evidences from Analysis of common “ready‐to‐eat” stable foods – National Institutes of Health (.gov)
  6. Apples in pregnancy | 10 potential benefits – Merrion Ultrasound
  7. Benefits of Probiotic Yogurt Consumption on Maternal Health and Pregnancy Outcomes: A Systematic Review – National Institutes of Health (.gov)
  8. Eating right during pregnancy – MedlinePlus (.gov)
  9. 10 foods to eat and avoid during pregnancy – UC Davis Health
  10. 5 Snack Foods to Eat While Pregnant – Johns Hopkins Medicine
  11. Mom’s Helpful Microbes: Yogurt Consumption During Pregnancy Could Lower Risk of Allergies in Offspring – International Milk Genomics Consortium
  12. 11 Surprising Benefits of Cucumber During Pregnancy (plus risks and tips) – Well Nourished Mamas
  13. Cucumber – Florida Department of Agriculture & Consumer Services (.gov)
  14. Easy Ways to Enjoy Eggs During Pregnancy – American Egg Board
  15. 4 Benefits of Eggs During Pregnancy and Nursing – Nellie’s Free Range Eggs
  16. Eating Eggs During Pregnancy: What You Should Know – Australian Eggs
  17. 10 Oatmeal Benefits For Pregnancy – The Prenatal Nutritionist
  18. Oatmeal During Pregnancy (& Recipes) – Mom Loves Best
  19. Is dark chocolate healthy for mom and baby during pregnancy? – UT Southwestern Medical Center
  20. Chocolate Consumption in Pregnancy and Reduced Likelihood of Preeclampsia – National Institutes of Health (.gov)
  21. Dark chocolate: An overview of its biological activity, processing, and fortification approaches – National Institutes of Health (.gov)
  22. Supplements Used in Prevention of Preeclampsia and for Labor Preparation – Veterans Affairs (.gov)

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Deep was founded by Deep Rana, who is an engineer and passionate blogger with a keen interest in health and wellness. He shares reliable information and resources on a wide range of topics to help you achieve optimal well-being. He enjoys learning new things every day and believes in the importance of continuous self-improvement.

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