Great Snacks to Keep on Hand During Pregnancy

Pregnancy is an exciting time full of changes, including changes in your appetite. While the old adage “eating for two” isn’t quite accurate, you only need about an extra 300 calories per day during the second trimester, many women find themselves feeling hungrier than usual. Hunger levels can vary widely: some women are ravenous from the moment they find out they’re pregnant, while others struggle with nausea and can only manage small bites like crackers or ginger ale.

No matter where you fall on the spectrum, keeping healthy, satisfying snacks on hand can help you maintain your energy, manage cravings, and support your baby’s growth. Here are some nutritious options that are easy to prepare and delicious to eat.

1. Avocado Toast

Avocado toast has become a modern snack favorite, and for good reason, it’s quick, versatile, and packed with nutrients.

Why it’s great for pregnancy:

• Healthy fats from avocado support brain development for your baby.
• Whole grain bread adds fiber to aid digestion and prevent constipation, a common pregnancy complaint.

How to make it:

1. Choose 100% whole wheat bread for maximum fiber.
2. Cut a ripe avocado in half, remove the pit, and mash the flesh onto your toast.
3. Sprinkle with smoked sea salt, pepper, or even a little lemon juice for extra flavor.

Optional toppings: tomato slices, radishes, or a poached egg for additional protein.

2. String Cheese

Why it’s great for pregnancy:

• A simple way to boost calcium intake, which is essential for your baby’s bone and teeth development.
• Convenient, portable, and low in calories if you choose low-fat varieties.

Tip: Pair string cheese with a handful of whole-grain crackers or an apple for a balanced mini-meal.

3. Greek Yogurt with Homemade Granola

Greek yogurt is a nutrient powerhouse, packed with protein, calcium, and probiotics. Topping it with homemade granola creates a snack that’s both filling and delicious without the excess sugar found in store-bought options.

Homemade Granola Recipe (makes ~16 servings):

Ingredients:

• 4 cups old-fashioned oats
• 2 tsp cinnamon
• 10–15 crushed almonds
• ¼ cup brown sugar
• ½ cup unsweetened applesauce
• 1 tbsp extra virgin olive oil

Instructions:

1. Mix oats, cinnamon, crushed almonds, and brown sugar in a bowl.
2. Add applesauce and olive oil, mixing until evenly combined.
3. Spread mixture on a baking sheet and bake at 200°F for 1 hour, stirring every 20 minutes until golden and crisp.
4. Store in an airtight container for up to two weeks.

Top your Greek yogurt with a few tablespoons of this granola for a snack that satisfies both sweet and crunchy cravings while keeping sugar and fat in check.

4. Fresh Fruit with Nut Butter

Pairing fresh fruit with nut butter is an easy way to combine fiber, vitamins, and healthy fats.

• Apple slices with almond or peanut butter
• Banana with a drizzle of peanut butter
• Pear slices with cashew butter

This snack helps maintain blood sugar levels, keeps you full longer, and provides nutrients essential for your baby’s development.

5. Veggies and Hummus

Vegetables are naturally low in calories but high in fiber, vitamins, and minerals. Pair them with protein-rich hummus for a satisfying snack.

• Carrot sticks, cucumber slices, bell pepper strips, or cherry tomatoes
• Homemade or store-bought hummus (choose low-sodium if possible)

This combination is filling, crunchy, and keeps your energy steady between meals.

6. Nuts and Seeds

Nuts and seeds are nutrient-dense and portable, making them perfect for on-the-go snacking.

• Almonds, walnuts, cashews, or pistachios
• Pumpkin or sunflower seeds

Why they’re beneficial:

• Rich in healthy fats, protein, and minerals like magnesium and iron
• Help prevent blood sugar dips and provide sustained energy

Tip: Stick to small portions (a small handful) to keep calorie intake balanced.

7. Smoothies

Smoothies are a great way to pack in nutrients quickly, especially if you’re struggling with nausea or morning sickness.

• Use fresh or frozen fruit
• Add Greek yogurt or a scoop of protein powder
• Include leafy greens like spinach or kale for extra vitamins
• Use unsweetened almond milk, soy milk, or water as a base

Smoothies can be tailored to your tastes and are easy to sip while on the go.

Final Thoughts

Snacking during pregnancy doesn’t have to be complicated or indulgent. By keeping nutrient-dense, convenient options like avocado toast, Greek yogurt with granola, fresh fruit with nut butter, and veggies with hummus on hand, you can satisfy hunger, maintain energy, and support your baby’s growth.

At Reza Ahmadinia OBGYN, we encourage our Apple Valley and Victorville patients to focus on balanced nutrition throughout pregnancy, and snacking is an important piece of that puzzle. Small, frequent, healthy snacks can help you feel full, energized, and happy, all while providing the nutrients your growing baby needs.