Munching on healthy and nutritious snacks between meals during pregnancy is as essential as your Breakfast, Lunch, and Dinner. You can easily combat pregnancy symptoms like heartburn and nausea if you consume snacks every few hours instead of eating multiple large meals. Try these nutrient-packed healthy snack options to satiate your cravings and keep your energy levels up during pregnancy.
Indian Pregnancy Snacks
- Carrot and Cucumber Sticks
- Curd with Almonds
- Whole Wheat Sandwich
- Papad
- Mixed Nuts, Seeds, and Dried Fruits
- Vegetable Cutlets/Tikkis
#Carrot and Cucumber Sticks- Healthy Pregnancy Snacks
Get your dose of protein, fiber, and nutrients with raw cucumber and carrots sticks. You can consume them with salsa, hummus, or hung curd dip. The benefits of eating carrots during pregnancy include:
- Keeps your eyes in good health
- Plays a vital role in fetal eye development
- Strengthens your immune system
- Helps in fetal growth and development
- Prevents anemia
- Relieves constipation
- Prevents cramping and muscle stiffness
- Reduces the risk of gestational hypertension
- Helps in baby's bone and cartilage formation
- Keeps down blood sugar levels and prevents Gestational Diabetes
- Helps develop your unborn baby’s brain and nervous system
- Aids development of bones and teeth in your baby
- Reduces the chances of jaundice in your baby
- Helps in cleansing your liver
Nutritional Value of Carrot:
Two small-to-medium raw carrots (approx. 100 grams) contain the following nutrients:
- Calories: 41
- Carbs: 9.6 grams
- Sugar: 4.7 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
- Protein: 0.9 grams
- Water: 88%
On the other hand, cucumber provides you the following health benefits:
- Keeps you feeling full for a longer time
- Provides nutrients for strong and healthy bones
- Prevents swelling
- Enhances skin elasticity
- Prevents dehydration
- Regulates blood sugar levels
- Prevents growth abnormalities in the baby
- Boost your immunity and prevent infections
- Prevents constipation and hemorrhoids
- Helps regulate the blood pressure levels
Nutritional Value of Cucumber:
A serving of 300-gram unpeeled, raw cucumber contains:
- Calories: 45
- Carbs: 11 grams
- Fiber: 2 grams
- Protein: 2 grams
- Total fat: 0 grams
- Magnesium: 10%
- Manganese: 12%
- Potassium: 13%
- Vitamin C: 14%
- Vitamin K: 62%
Is eating carrot and cucumber safe during pregnancy?
Carrot and cucumber are considered safe to eat during pregnancy, but excessive consumption can lead to an allergic reaction, gas formation, belching, indigestion, and frequent urination. So eat in moderation!
Also Read: Sprouts in Pregnancy – Benefits, nutritional value & More
How many carrots and cucumbers should I eat a day during pregnancy?
Consuming a couple of carrots and cucumbers each day will be enough during pregnancy.
Tips to make the snack even tastier and healthier
To make the snack even tastier and healthier, add tomatoes, capsicum, onions, coriander, dill leaves, crushed garlic, green chilies, oregano, and black pepper powder to the hung curd. Especially when you have morning sickness, fresh vegetables are easy to take in compared to a cooked meal.
Things to Remember:
- Wash carrots and cucumbers thoroughly before consumption to remove any traces of chemicals, dirt, or dust.
- Do not peel the carrot’s skin completely, as most vital nutrients are present under the skin.
- Choose smaller carrots if you prefer the sweet taste.
- Make sure to consume only fresh carrots and cucumbers. If the tip of the carrot breaks easily with a crunchy sound, then it is fresh.
- You can also add carrots and cucumbers to your salads, soups, sandwiches, juices, smoothies to enjoy different tastes.
Also Read: Fresh Seasonal Fruits to Eat During Pregnancy
#Curd with Almonds- Healthy Pregnancy Snacks
Curd is rich in protein and calcium, and it's one of the best sources of natural probiotics that help you fight off infection and allergies. The benefits of consuming curd during pregnancy include:
- Cools down your body
- Prevents high blood pressure
- Strengthens your immune system
- Prevents stress and anxiety
- Promotes the growth of bones, muscles, and teeth of your baby
- Prevents pigmentation and dry skin
- Strengthens muscles in your baby
- Prevents excessive weight gain
- Improves digestion and helps prevent constipation
- Prevents heartburn, anemia, and preeclampsia
- Protects the vision both for the mother and the baby
- Helps develop the fetal brain and nervous system
Nutritional Value of Curd
Per 100 grams of curd contains the following nutrients:
- Calories: 61
- Carbs: 4.7 g
- Sugar: 4.7 g
- Fat: 3.3 g
- Protein: 3.5 g
- Fiber: 0 g
- Water: 88%
On the other hand, Almonds are a good source of B vitamins, fiber, minerals, and antioxidants, keeping you full and satisfied for a long time. The benefits of eating almonds during pregnancy are:
- Promotes neurological development of the baby
- Helps you manage healthy weight gain
- Regulates blood pressure
- Ensures strong teeth and bones in the baby
- Prevents anemia and constipation
- Aids the cognitive development of the baby
- Enhances metabolic response
- Plays a vital role in the formation of the hair and skin of the baby
- Prevents neural tube defects in the baby
- Detoxifies your body
Nutritional Value of Almonds
A 28-gram serving of almonds contains:
- Calories: 164
- Carbs: 6.1 grams
- Fat: 14 grams
- Protein: 6 grams
- Fiber: 3.5 grams
- Magnesium: 76.5 mg
- Vitamin E: 7.27 mg
- Potassium: 208 mg
- Iron: 1.05 mg
- Calcium: 76.3 mg
Is it safe to eat curd with almonds in pregnancy?
Yes, it is safe to consume curd with almonds. The combination is power-packed with essential nutrients required for a healthy pregnancy, such as protein, calcium, probiotics, minerals, antioxidants, folic acid, iron, fiber, and B vitamins.
How much curd with how many almonds should I eat during pregnancy?
Eat about 20 almonds with 200 grams of curd each day to get the best health benefits without any side effects.
How to eat curd with almonds during pregnancy?
For a tasty and healthy snack with crunch, mix some almonds with a bowl full of curd and add a bit of sweetness. Alternatively, you can also make almond lassi or shrikhand.
Things to Remember
- Wash the almonds thoroughly before you consume them.
- Avoid chocolate-coated, sugar-coated, or salt-coated almonds. Consume almonds in their natural state.
- Eat curd made out of pasteurized milk to get plenty of vital nutrients.
Also Read: Healthy Pregnancy Snacks - Roasted Peanuts
#Whole Wheat Sandwich- Healthy Pregnancy Snacks
A sandwich is an easy-to-prepare snack rich in carbohydrates, proteins, and other minerals. If you have morning sickness, sandwiches can prove to be refreshing and energy-boosting because they're cold and light.
The benefits of eating whole wheat or whole grains during pregnancy include:
- Stimulates digestion
- Maintains cholesterol levels
- Lowers blood pressure
- Regulates blood sugar and prevents gestational diabetes
- Helps in the proper development of your baby's bones
- Boosts your immunity
- Regulates your metabolism
- Minimizes your risk of asthma or breathing discomforts
- Helps you avoid gallstones
- Reduces the chances of deficiencies
- Prevent preeclampsia
- Provides instant energy
Here are the nutrition facts for one thin slice (43 grams) of whole-wheat bread:
- Calories: 80
- Sodium: 170 mg
- Fiber: 3 g
- Sugars: 4 g
- Protein: 5 g
- Carbohydrates: 20 g
- Fat: 0 g
Also Read: Healthy Pregnancy Snacks - Sweet Potato Chaat/Chips
Is it safe to eat whole wheat during pregnancy?
Yes, it is absolutely safe to consume whole wheat during pregnancy, provided you eat it in a limited quantity.
How many whole wheat sandwiches can I eat during pregnancy?
A pregnant woman should eat one sandwich made of two pieces of whole wheat bread at a time. Excessive consumption may lead to digestive problems.
How to prepare a whole wheat sandwich for pregnancy?
Try a whole-wheat or multigrain bread sandwich packed with slices of tomato, cucumber, radish, onion, potato, or anything you feel like eating. Add a few lettuce leaves and a slice of cheese or an adequately cooked chicken patty for extra crunch and fiber.
Tips for buying the healthiest whole-wheat bread
Keep the following tips in mind to make sure that the whole wheat bread you're buying is healthy for pregnancy:
- Look for the word 'Whole' in the label
- Go with the brand with the least amount of sodium (200 mg or less per slice)
- Aim for at least 2 grams or more fiber per slice
- Sugar should be no more than 2 g per slice
- Steer clear of funky ingredients
#Papad- Healthy Pregnancy Snacks
Papad is full of vitamins and other essential nutrients like proteins, carbohydrates, and fiber. Instead of fried papad, you should prefer roasted papad (urad dal papad) as it is easy to digest and full of nutrition. The benefits of eating papad during pregnancy include:
- A good appetizer; encourages good digestion.
- Promotes metabolism.
- Rich in dietary fiber, protein, and vitamins.
- Absorb the fatty material from the mouth and throat.
Nutritional Value of Papad:
A 10-gram portion size of papad contains:
- Calories: 38
- Protein: 1.6 g
- Carbohydrates: 7 g
- Fiber: 2.8 g
- Fat: 0.3 g
- Vitamin A: 616.8 mcg
- Folic Acid (Vitamin B9): 48.1 mcg
- Vitamin C: 44.8 mg
- Calcium: 82.3 mg
- Iron: 1.1 mg
- Potassium: 245.6 mg
Is papad safe to eat during pregnancy?
Yes, papad is safe to consume during pregnancy but should be eaten in moderate proportion, else it can cause acidity. Also, if you're a hypertensive pregnant woman, you should avoid it.
How much papad should I eat during pregnancy?
One or two pieces of papad are enough to satisfy your cravings.
How to prepare masala papad for pregnancy?
To prepare Masala Papad, you'll need finely chopped tomato, onion, radish, cucumber, and coriander leaves. Mix them well and spread the mixture over roasted papad. Don't forget to sprinkle salt, chaat masala, and mango powder to jazz up the snack.
Bonus Tip: Masala Papad is one of the best ways to consume salad if you don't like eating the big chunks.
Also Read: Healthy Pregnancy Chatpata Snacks- Chaats
#Mixed Nuts, Seeds, and Dried Fruits- Healthy Pregnancy Snacks
For a quick and healthy energy boost, mix various dried fruits and nuts such as apricots, dates, walnuts, almonds, cashews, figs, apple and banana chips, pumpkin seeds, and a few raisins.
This is an easy on-the-go snack rich in fiber, iron, potassium, magnesium, and vitamin E, keeping you fuller longer than carb-heavy snacks.
The benefits of consuming nuts, seeds, and dried fruits during pregnancy include:
- Helps prevent constipation
- Prevents iron deficiency anemia
- Regulates blood pressure
- Help in the development of cells and lungs in the baby
- Strengthens the muscles of the uterus and ensures a smooth delivery
- Provides a good dose of energy to your body
- Minimizes the risks of asthma and wheezing in the baby
- Regulates blood sugar
- Helps in the proper development of the baby’s teeth, nerves, and bones
Also Read: Coconut Water in Pregnancy – Benefits, Side Effects & More
Make sure to add these dry fruits and nuts to your pregnancy diet:
- Almonds
- Dried apricots
- Raisins
- Walnuts
- Cashew nuts
- Dried apples
- Pistachios (Pista)
- Dates
- Dried figs
- Peanuts
Nutritional Value of Dry Fruits:
One cup of mixed dried fruit contains the following nutrients:
- Calories: 480
- Carbohydrates: 112 grams
- Sugar: 92 grams
- Fiber: 8 grams
- Protein: 4 grams
- Potassium
- Calcium
- Iron
- Vitamin A
- Vitamin C
Are nuts, seeds, and dried fruits safe to consume during pregnancy?
Yes, consuming nuts, seeds, and dried fruits in moderate quantities is safe. These nutritious foods provide essential vitamins, minerals, fiber, and amino acids that benefit pregnant women.
How much nuts, seeds, and dried fruits should I eat in pregnancy?
Do not eat more than 100 grams of nuts, seeds, and dried fruits in a day during pregnancy. For example, you can eat the following quantities at a time:
- 8 pistachios
- 4 halves of walnuts
- 2 dates
- 7 pieces of almonds
Some tips for buying and storing dried fruits:
- Go for organic and preservative-free dried fruits.
- Only buy as much as you can consume in a month.
- Inspect for dirt and bugs carefully.
- Ask if you can try a piece before purchasing.
- Make sure to store dry fruits in an airtight container in a dry and clean place.
- Do not store the dry fruits for long. Try to consume them within a month!
Also Read: Mix of Peanuts, Puffed Rice & Bengal Gram Pregnancy Snacks
#Tikkis- Healthy Pregnancy Snacks
This filling snack is very high in fiber, protein and keeps your energy up for longer. The benefits of eating vegetable cutlets during pregnancy include:
- Ensures healthy maternal weight gain
- Regulates your blood pressure
- Reduces risk of developing anemia
- Ensure healthy birth weight for the baby
- Aids digestion and prevents constipation
- Promotes eyesight and tissue development in the baby
- Enhances eye health
- Lowers cholesterol levels
- Strengthens the baby's immune system
- Ensures healthy teeth and bones development in the baby
- Prevents neural tube defects
Nutritional Value of Vegetable Cutlets:
Although the nutritional value of vegetable cutlets depends on the vegetables used to prepare them, one Indian style vegetable cutlet contains approximately:
- Calories: 44
- Protein: 1.3 g
- Carbohydrates: 8 g
- Fiber: 1.7 g
- Fat: 0.7 g
- Cholesterol: 0 mg
- Vitamin A: 184.1 mcg
- Vitamin C: 2.3 mg
- Folic Acid (Vitamin B9): 8.2 mcg
- Calcium: 33.3 mg
- Phosphorus: 70.8 mg
- Potassium: 71.1 mg
- Iron: 0.6 mg
- Zinc: 0.3 mg
The best vegetables to eat during pregnancy include:
- Sweet Potatoes
- Beetroot
- Bell peppers
- Broccoli
- Green peas
- Dark leafy greens
- Parsley
- Tomatoes
- Carrots
- Spinach
- Kale
- Cabbage
- Turnips
- Cauliflower
- Coriander
You can use any of their combinations to prepare cutlets. Make sure you wash them thoroughly before using them.
Is it safe to eat vegetable cutlets during pregnancy?
Yes. Vegetable cutlets are safe to consume during pregnancy. Go ahead and add them to your maternal diet.
How many vegetable cutlets should I eat during pregnancy?
One or two servings of four cutlets are sufficient to satiate your pregnancy cravings.
How to prepare vegetable cutlets for pregnancy?
Use mashed potatoes as the base and mix in chopped paneer, leafy greens, mincemeat, and chopped vegetables to make your Tikki.
To ensure your Tikki doesn't stick to the pan, just enough oil and bake it from both sides. Once it's prepared, enjoy it with coriander or mint for extra iron.
Also Read: Whole Wheat Sandwich Pregnancy Snacks
Summary
With several healthy snacking options mentioned above and in previous articles, you can easily keep up the constant supply of energy and nutrients for both you and your unborn baby. As a precaution, you should also be aware of what not to eat during pregnancy.
Have a healthy and nutritious pregnancy!
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