There are a variety of healthy snacks for pregnant women (pregnant women) that can be an option. However, pregnant women are advised to pay more attention to the nutritional content of each snack, so that the snacks consumed are not only filling, but also healthy.
Snacks high in fat and sugar, such as ice cream, cake, biscuits, cream, oil, butter, and fizzy drinks are tempting. However, this type of snack should be limited, because it does not contain the nutrients needed during pregnancy. For this reason, pregnant women are recommended to choose healthy snacks.
Healthy Snack Options for Pregnant Women
Healthy snacks for pregnant women should contain a variety of nutrients that the body needs, such as protein, calcium, iron, folic acid, and various types of vitamins.
Some healthy snacks that can be an option include:
The calcium content in yogurt is good for healthy bones and teeth of pregnant women, as well as the fetus in the womb. Yogurt also contains prebiotics, which are good bacteria for digestive health.
The prebiotic content in yogurt is able to suppress the growth of bacteria that cause infection so that the risk of premature labor, the risk of infection during pregnancy, eczema and allergies in babies can be reduced.
As a snack, pregnant women can consume plain yogurt with a mixture of nuts, raisins, and fresh fruit. Yogurt can also be made into smoothies. The trick is simply to mix yogurt with fruit juice, or vegetables such as spinach and celery.
Consumption of chocolate during pregnancy can benefit the health of pregnant women’s blood vessels, so it is believed to help reduce the risk of high blood pressure and preeclampsia.
Although it brings benefits, pregnant women are not recommended to consume too much chocolate. We recommend choosing dark chocolate or dark chocolate, rather than milk chocolate which contains a lot of sugar.
To meet the needs of folic acid, pregnant women can consume avocados as a snack. The natural folate content contained in avocados is quite high, so as to minimize the risk of birth defects in the brain and spinal cord.
In addition to the high folate content, avocados also contain healthy fats that are useful for supporting fetal brain development. To be able to get these benefits, pregnant women can consume avocados directly. Avocados can also be served instead of butter on toast or sandwiches. Not only avocados, other fruits such as pears, mangoes, apples, and kiwis are also good for pregnant women to consume.
4. Orange juice
The content of folic acid and potassium contained in orange juice is useful for preventing abnormalities in the fetus, maintaining muscle function, and metabolism of pregnant women. Vitamin C in orange juice is also useful in preventing colds, increasing iron absorption, and maintaining healthy bones and teeth for pregnant women, as well as the fetus in the womb.
In addition to orange juice, other fruit juices that can be an option include mango, strawberry and tomato. Make sure not to add a lot of sugar and milk when juicing.
5. Sweet potato
The nutritional content of sweet potatoes includes B vitamins, vitamin C, iron, potassium, copper minerals (copper), and beta carotene which is then converted into vitamin A in the body. In the fetus in the womb, vitamin A is very important for the formation of eyes, bones and skin. Sweet potatoes can be cooked as mashed potatoes, baked, or fried.
The high complex carbohydrates and fiber in oatmeal make it counted as one of the super foods for during pregnancy. Not only that, oatmeal also contains magnesium and zinc minerals which are quite high.
The magnesium content in oatmeal brings various benefits in immune, muscle and nerve function. Meanwhile, the zinc content in oatmeal is useful in supporting cell growth and the formation of DNA in the fetus.
7. Edamame beans
Edamame beans are rich in B vitamins, including folic acid. Edamame also contains various minerals that the body needs such as iron, copper, zinc, and magnesium. To enjoy edamame beans as a snack, pregnant women can boil edamame beans and sprinkle with a little salt.
Popcorn is one of the high-fiber snacks that can help relieve constipation experienced by pregnant women. Just avoid making popcorn with too much butter or salt.
Chances are that during pregnancy, pregnant women will feel hungrier. However, that does not mean pregnant women have to eat for two people. The recommended diet during pregnancy is to eat a healthy breakfast every morning.
It is important to pay attention to the nutritional content of the food consumed, in order to support fetal development. Pregnant women can consult a healthy diet with an obstetrician or nutritionist.