Overview
The right amount of calories during pregnancy for a normal-weight woman is:
- About 1,800 calories per day during the first trimester
- About 2,200 calories per day during the second trimester
- About 2,400 calories per day during the third trimester
All pregnancy meals must be healthy. In the world today, convenience foods are the ones which are easily chosen when one gets hungry. Homemade food is the very best approach to be eating healthy during the very first trimester. If you’re wondering what snacks to munch on, here’s a list of 11 healthy snacks rich in proteins, calcium, carbohydrates, and other nutrients, which keeps unhealthy cravings at bay.
11 Healthy Snack Ideas
1. Porridge
Oats or broken wheat porridge is a good source of energy. It releases energy over a long period of time since it digests more slowly than refined cereal. Make your porridge nutrient-rich by adding fresh fruits, a variety of nuts or even sprouts and chopped vegetables if you prefer savory dishes. It contains soluble fiber, which is good for your heart and helps to prevent constipation.
Nutrition Facts
Per Serving: 157 calories
- Total Fat – 2.1 g (Saturated Fat – 1 g)
- Carbohydrates – 31.9 g (Dietary Fiber – 3.7 g)
- Protein – 4.3 g
- Cholesterol – 2 mg
- Sugar – 12 g
- Vitamin A – 96 IU
- Vitamin C – 5 mg
- Calcium – 57 mg
- Iron – 1 mg
- Thiamin – o mg
- Niacin – 2 mg
- Vitamin B6 – 0 mg
- Magnesium – 49 mg
- Folate – 20 mcg
To view porridge recipe click here
2. Fruit Smoothies
Blend together apples, bananas, raspberries, mangoes, milk or curd and prepare smoothies at home. These fruit smoothies are flavorsome, packed with antioxidants and rich in calcium, proteins which relieve fatigue.
Nutrition Facts
Per Serving: 118 calories
- Total Fat – 0.6g (Saturated Fat: 0.0g)
- Cholesterol – 0 mg
- Sodium – 16 mg
- Potassium – 443 mg
- Total Carbohydrates – 28.5 g (Dietary Fiber: 3.8 g)
- Protein – 1.6 g
- Sugars – 20 g
- Vitamin A – 39 IU
- Vitamin C – 129 mg
- Calcium – 36 mg
- Iron – 1 mg
- Thiamin – 0 mg
- Niacin – 1 mg
- Vitamin B6 – 0 mg
- Magnesium – 30 mg
- Folate – 43 mcg
To view fruit smoothies recipe click here
3. Sprouts
Sprouts are an extraordinary supplement rich tidbit. They are a great source of iron and fiber. Add raw sprouts in a salad or mix with curd to make raita.
Nutrition Facts
Per Serving: 230 calories
- Total Fat – 14.8 g (Saturated Fat: 2.0 g)
- Cholesterol – 0 mg
- Sodium – 259 mg
- Potassium – 430 mg
- Total Carbohydrates 22.2 g (Dietary Fiber – 4.9 g)
- Protein – 6g
- Sugars – 11 g
- Vitamin A – 701 IU
- Vitamin C – 58 mg
- Calcium – 51 mg
- Iron – 2 mg
- Thiamin – 0 mg
- Niacin – 2 mg
- Vitamin B6 – 0 mg
- Magnesium – 81 mg
- Folate – 62 mcg
To view sprouts recipe click here
4. Whole-wheat Sandwich
A sandwich can be refreshing and easy to make. Try putting a cucumber or tomato and if you are a non-veggie lover, you can include a cut of chicken. Include lettuce for additional crunch and fiber
Nutrition Facts
Per Serving: 150 calories
- Total Fat – 2 g (Saturated Fat – 0 g)
- Cholesterol – 0 mg
- Sodium – 260 mg
- Potassium – 0 mg
- Total Carbohydrates – 28 g (Dietary Fiber – 2 g)
- Sugars – 5 g
- Protein – 6 g
- Calcium – 8%
- Iron – 10%
- Thiamin – 10%
- Riboflavin – 6%
- Calcium – 8%
To view whole-wheat sandwich recipe click here
5. Dhokla
High in taste, low on calories, dhoklas are a great snack option. These are generally high in probiotics, which help in digestive problems. Adding boiled vegetables like carrots, french beans and corn to the batter make it nutrient rich.
Nutrition Facts
Per Serving: 136 calories
- Total Fat: 11 g (Saturated Fat – 3 g)
- Cholesterol – 4 mg
- Sodium – 213 mg
- Potassium – 0 mg
- Total Carbohydrates – 17 g (Dietary Fiber – 2 g)
- Protein – 8 g
- Sugars – 6 g
- Vitamin A – 1%
- Vitamin C – 1%
- Calcium – 12%
- Iron – 7%
To view dhokla recipe click here
6. Upma
Upma is just suji or semolina mixed with vegetables. The vegetables are great sources of nutrients, which is rich in protein and fiber.
Nutrition Facts
Per Serving: 563 calories
- Total Fat – 23.4 g (Saturated Fat – 7.0g)
- Cholesterol -16 mg
- Sodium – 43 mg
- Potassium – 509 mg
- Total Carbohydrates – 75 g (Dietary Fiber – 5.6 g)
- Protein – 14.2 g
- Sugar – 6 g
- Vitamin A – 1180 IU
- Vitamin C – 93 mg
- Calcium 69 mg
- Iron 2 mg
- Thiamin – 0 mg
- Niacin – 6 mg
- Vitamin B6 – 0 mg
- Magnesium – 85 mg
- Folate – 95 mcg
To view upma recipe click here
7. Kheer
You’re bound to have cravings for sweet things and a wholesome dessert is perfect. Try making suji, rice or sabudana kheer. For a light, easy-to-digest, low-fat version, use can use double toned milk and substitute sugar with jaggery.
Nutrition Facts
Per Serving: 563 calories
- Total Fat – 33.4 g (Saturated Fat – 24.0g)
- Cholesterol – 10 mg
- Sodium – 99 mg
- Potassium – 627 mg
- Total Carbohydrates – 48.2 g (Dietary Fiber – 3.3 g)
- Protein – 11.3 g
- Sugar – 22 g
- Vitamin A – 272 IU
- Vitamin C – 2 mg
- Calcium – 195 mg
- Iron – 4 mg
- Thiamin – 0 mg
- Niacin – 3 mg
- Vitamin B6 – 0 mg
- Magnesium – 96 mg
- Folate – 29 mcg
To view kheer recipe click here
8. Poha
Flattened rice (poha) can be a healthy snack with chopped vegetables such as carrots, tomatoes, onions, beans or roasted peanuts added in. You can add a few drops of lime juice for that punch and the vitamin C.
Nutrition Facts
Per Serving: 360 calories
- Total Fat: 54 g (Saturated Fat – 1.1 g)
- Cholesterol – 0 mg
- Carbohydrates – 69 g (Dietary Fibre – 3 g)
- Sugar – 2.5 g
- Protein – 6.8 g
- Vitamin A – 8%
- Vitamin C – 29%
- Calcium – 4%
- Iron – 22%
To view poha recipe click here
9. Baked Samosa
The baked version of a samosa tastes as good as the calorie dripping fried version but it is healthier! Stuffing your samosa with vegetables, sprouts or chicken mincemeat and baking it tastes heavenly.
Nutrition Facts
Per Serving: 315 calories
- Total Fat – 18.7 g (Saturated Fat – 4.0 g)
- Cholesterol – 0 mg
- Sodium – 396 mg
- Potassium – 325 mg
- Total Carbohydrates – 32.7 g (Dietary Fiber – 3.9 g)
- Protein – 4.9 g
- Sugar – 1 g
- Vitamin A – 192 IU
- Vitamin C – 13 mg
- Calcium – 26 mg
- Iron – 2 mg
- Niacin – 3 mg
- Magnesium – 27 mg
- Folate – 49 mcg
To view baked samosa recipe click here
10. Fruit Salad
Fruits have been recognized as a rich source of vitamins and minerals, vitamin A and C deficiencies. People who eat fruit regularly have a reduced risk of diseases. Just mix slices of fruits with chaat masala, black salt, to give it a tangy taste.
Nutrition Facts
Per Serving: 155 calories
- Total Fat – 0.6 g (Saturated Fat – 0.0 g)
- Cholesterol – 0 mg
- Sodium – 5 mg
- Potassium – 451 mg
- Total Carbohydrates – 39 g (Dietary Fiber – 4.5 g)
- Protein – 1.8 g
- Sugar – 29 g
- Vitamin A – 204 IU
- Vitamin C – 94 mg
- Calcium – 45 mg
- Iron – 1 mg
- Thiamin – 0 mg
- Niacin – 1 mg
- Vitamin B6 – 0 mg
- Magnesium – 31 mg
- Folate – 45 mcg
To view fruit salad recipe click here
11. Corn Chaat
Corn is very popular among Indians. Moreover, corn provides vitamin B6 and fiber to the body. You can steam the corn, and add some lime juice and pepper to get a tangy taste. You can even add tomatoes and onions.
Nutrition Facts
Per Serving: 155 calories
- Total Fat – 12.5 g (Saturated Fat – 7.0 g)
- Cholesterol – 31 mg
- Sodium – 181 mg
- Potassium – 434 mg
- Total Carbohydrates – 16.8 g (Dietary Fiber – 3 g)
- Protein – 3.5 g
- Sugars – 4 g
- Vitamin A – 659 IU
- Vitamin C – 20 mg
- Calcium – 21 mg
- Iron – 2 mg
- Thiamin – 0 mg
- Niacin – 2 mg
- Vitamin B6 – 0 mg
- Magnesium – 43 mg
- Folate – 59 mcg
To view corn chaat recipe click here
Here’s a list of readymade guilt-free snacks to satisfy your midnight cravings
- Yogabars Multigrain Energy Bars
- Pintola All Natural Crunchy Peanut Butter (Unsweetened, Non-GMO, Gluten Free, Vegan)
- Addicted Granola Honey Cinnamon Walnut Almond with Baked Oats Granola Snack
- True Elements Salted Roasted Pumpkin, Flax, Sunflower Seeds Combo
- SnackWise Vacuum Fried Fruit Chips, Green Mango
Conclusion
Having a baby is hard work for a woman’s body so it’s very important that you eat right. Some dietitians recommend that you eat every two hours for a boosted metabolism. So include these healthy homemade snacks in your diet to promote a healthy pregnancy. These contain folate, potassium and essential vitamins making them all great snack options to satisfy your hunger pangs and help your baby grow and develop naturally.
