Mar 4, 2023 • 7 min read

20 Healthy Snacks to Eat While Pregnant

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Are you expecting and looking for easy, healthy snacks that will give you the nourishment you need while keeping your taste buds satisfied? 

As a pregnant mom, it can be tricky to ensure your diet is providing all the nutrition needed to help both yourself and your baby grow. 

But eating healthily doesn’t have to be stressful. 

There are plenty of quick and delicious snack ideas that are safe to eat while pregnant and don’t require complicated recipes or hard-to-find ingredients. 

In this post, we go over some tasty snack ideas for expecting moms that provide essential vitamins and are safe to eat while pregnant. So grab an appetite (and maybe a craving!) and let’s get started!

20 healthy snack ideas to eat while pregnant

Here are some snack ideas that are healthy to eat while pregnant:

  1. Baby carrots and hummus: Baby carrots are high in fiber and low in carbohydrates, making them a great snack for managing blood sugar levels. Pairing them with hummus provides protein and healthy fats for added nutrition.
  2. Hard-boiled eggs: Hard-boiled eggs are high in protein and healthy fats, making them a satisfying and nutrient-dense snack that can help regulate blood sugar levels.
  3. Apple slices and almond butter: Apples are high in fiber and low in carbohydrates, while almond butter provides protein and healthy fats for added nutrition.
  4. Greek yogurt and berries: Greek yogurt is high in protein and low in carbohydrates, while berries are high in fiber and antioxidants. Together, they make a satisfying and nutritious snack that can help manage blood sugar levels.
  5. Raw veggies and ranch: Raw veggies such as cucumbers, celery, and bell peppers are low in carbohydrates and high in fiber, while ranch dip made with Greek yogurt provides protein and healthy fats for added nutrition.
  6. Cottage cheese and fruit: Cottage cheese is high in protein and low in carbohydrates, while fruit provides fiber and vitamins. Together, they make a filling and nutritious snack that can help regulate blood sugar levels.
  7. Sliced turkey and cheese: Sliced turkey is high in protein and low in carbohydrates, while cheese provides protein and healthy fats. Together, they make a satisfying and nutritious snack that can help manage blood sugar levels.
  8. Edamame: Edamame is high in protein and fiber, making it a satisfying and nutrient-dense snack that can help regulate blood sugar levels.
  9. Nuts and seeds: Nuts and seeds are high in protein, healthy fats, and fiber, making them a satisfying and nutritious snack that can help manage blood sugar levels.
  10. Roasted chickpeas: Chickpeas are high in fiber and protein, and roasting them provides a satisfying crunch. They make a great snack that can help regulate blood sugar levels.
  11. Popcorn: Popcorn is a low-carbohydrate snack that is high in fiber, making it a great option for managing blood sugar levels. Look for low-sugar or unsweetened varieties.
  12. Rice cakes and nut butter: Rice cakes are a low-carbohydrate snack that can be paired with nut butter for added protein and healthy fats.
  13. Low-sugar protein bars: Look for protein bars that are low in carbohydrates and sugar and high in protein and fiber.
  14. Low-sugar protein shakes: Protein shakes can be a convenient and satisfying snack that is high in protein and low in carbohydrates and sugar.
  15. Avocado toast: Avocado toast made with whole-grain bread is high in fiber and healthy fats, making it a satisfying and nutrient-dense snack that can help manage blood sugar levels.
  16. Kale chips: Kale chips are a low-carbohydrate snack that is high in fiber and antioxidants. They make a great snack that can help regulate blood sugar levels.
  17. Roasted vegetables: Roasted vegetables such as Brussels sprouts, cauliflower, and broccoli are low in carbohydrates and high in fiber and vitamins. They make a satisfying and nutritious snack that can help manage blood sugar levels.
  18. Seaweed snacks: Seaweed snacks are low in carbohydrates and calories, and high in fiber and nutrients. They make a great snack that can help regulate blood sugar levels.
  19. Chia seed pudding: Chia seed pudding made with unsweetened almond milk is high in fiber, protein, and healthy fats. Chia seeds also have a low glycemic index, which means they won’t cause a spike in blood sugar levels. You can mix in some cinnamon, vanilla extract, and fresh berries to add flavor and nutrients to this delicious snack. 
  20. Sliced bell peppers and guacamole: Bell peppers are low in carbohydrates and high in fiber and vitamins, while guacamole provides healthy fats and fiber. Together, they make a satisfying and nutritious snack that can help manage blood sugar levels.

It can be helpful to work with a prenatal nutritionist to make sure you are eating healthy foods for pregnancy, gaining an appropriate amount of weight, and taking in all of the essential vitamins and minerals. 

Here at Zaya Care, we can help you find a prenatal nutritionist that accepts your insurance and offer visit types (online, in-person, etc.) that work for you.

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What types of snacks are safe to eat when pregnant?

When choosing snacks to eat during pregnancy, it’s important to choose foods that are nutrient-dense and help to stabilize blood sugar levels. Here are some general types of snacks that are safe to eat while pregnant:

  • High-fiber foods: Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, can help slow down the absorption of carbohydrates and prevent spikes in blood sugar levels, which is especially important if you have gestational diabetes.
  • Protein-rich foods: Protein is important during pregnancy as it helps stabilize blood sugar levels and can be found in foods such as nuts, seeds, eggs, and lean meats.
  • Healthy fats: Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can help slow down digestion and promote satiety. Don’t go overboard, however. Avoid extremely fat-heavy diets like keto while pregnant.
  • Low-glycemic index foods: Foods with a low glycemic index, such as sweet potatoes, quinoa, and most fruits and vegetables, can help prevent spikes in blood sugar levels.
  • Balanced snacks: Combining a source of carbohydrates with protein or healthy fats can help slow down digestion and prevent spikes in blood sugar levels. Examples of balanced snacks include apple slices with almond butter, hummus with carrot sticks, and Greek yogurt with berries.

>> Learn more: Best foods to eat during the first trimester of pregnancy

What types of snacks should I avoid when pregnant?

Of course, there are certain types of foods that you should avoid or limit as much as possible when pregnant to help keep you and your baby safe. In general, the following types of foods should be avoided during pregnancy:

  • Highly processed foods: Snacks that are highly processed and contain refined carbohydrates, such as white bread, crackers, and chips, can cause rapid spikes in blood sugar levels and should be avoided. 
  • Sugary snacks and desserts: Foods that are high in added sugars, such as candy, soda, and baked goods, can cause spikes in blood sugar levels and contribute to excess weight gain, which can increase the risk of gestational diabetes and other pregnancy complications. You can see safe desserts to eat with gestational diabetes here.
  • High-fat and high-calorie snacks: Snacks that are high in fat and calories, such as fried foods, ice cream, and fast food, can contribute to excess weight gain and should be limited during pregnancy.
  • Unpasteurized or raw foods: Unpasteurized or raw foods, such as soft cheeses, deli meats, and sushi, can contain harmful bacteria that can cause foodborne illnesses and should be avoided during pregnancy.

Is snacking while pregnant a good idea?

Yes, snacking during pregnancy is generally safe and can be an important part of a healthy pregnancy diet. 

Snacking can help prevent dips in blood sugar levels and provide energy and nutrients throughout the day. However, it’s important to choose nutrient-dense snacks that are low in added sugars and high in fiber, protein, and healthy fats to help maintain stable blood sugar levels and prevent excess weight gain. 

It’s also crucial to listen to your body and eat when you’re hungry, rather than trying to stick to a rigid eating schedule. 

If you have concerns about snacking during pregnancy or are experiencing gestational diabetes or other health complications, it’s always a good idea to consult with your healthcare provider or a registered dietitian specializing in prenatal nutrition to develop an individualized plan.

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How working with a nutritionist can help during pregnancy

Working with a prenatal nutritionist can provide several benefits when it comes to ensuring a healthy pregnancy diet. Here are some ways a prenatal nutritionist can help:

  • Personalized nutrition plan: A prenatal nutritionist can create a personalized nutrition plan based on your individual needs and preferences, taking into account any health concerns or conditions you may have.
  • Monitoring weight gain: Excessive weight gain during pregnancy can increase the risk of gestational diabetes, high blood pressure, and other complications. In addition, you want to make sure you’re eating enough to support the growth of your baby. A prenatal nutritionist can monitor your weight gain and provide guidance on how to maintain a healthy weight during pregnancy. They can also suggest foods that can help with high blood pressure during pregnancy and other issues.
  • Managing gestational diabetes: If you have gestational diabetes, a prenatal nutritionist can help you manage your blood sugar levels through diet and lifestyle modifications.
  • Addressing nutrient deficiencies: Certain nutrients are especially important during pregnancy, such as folic acid, iron, and calcium. A prenatal nutritionist can ensure that you’re getting adequate amounts of these nutrients through your diet or supplements, if needed.
  • Answering questions: It’s common to have questions and concerns about diet and nutrition during pregnancy. A prenatal nutritionist can provide guidance and support throughout your pregnancy and answer any questions you may have.

Overall, working with a prenatal nutritionist can help ensure that you’re eating a healthy and balanced diet during pregnancy, which can promote optimal health for both you and your baby.

Here at Zaya Care, we can help you find a prenatal nutritionist that accepts your insurance and offer visit types (online, in-person, etc.) that work for you.

dietitian working on the computer

Book a virtual dietitian appointment

Covered by your insurance