Diet during pregnancy is a very important topic that stimulates debate and interest among expectant mothers and raises many doubts and questions. If it is true that you should not eat for two, as we used to say, it is also true that it is important to follow a varied, balanced and healthy diet to guarantee the mother’s organism and the growing child all the essential nutrients they have. need. But if we talk about snacks and snacks what can we orient ourselves on? What are the snacks during pregnancy most suitable and right for us?
Vitamins, minerals, fibers cannot be missing, but at the same time it can be difficult to get in the kitchen to always prepare complicated meals when you feel tired, weighed down or live with the nausea of the first months.
Experts agree: the expectant mother’s daily diet should be structured in 5 small meals. Breakfast, an essential meal to start the day with a full load of energy, a lunch, a light and digestible dinner and two snacks in the morning and in the afternoon, which help to keep the feeling of hunger under control, satisfy small cravings typical of this period and do not get too hungry at main meals.
The snacks during pregnancy should bring important substances such as:
- folic acid,
- omega-3 fatty acids,
- vitamin B12,
For pregnant women, the snacks more suitable combine foods that provide carbohydrates, immediately expendable energy, proteins, fibers and healthy fats. Here are some ideas.
Yogurt with fruit or cereals
Three servings of low-fat dairy products should be consumed every day to ensure the correct calcium intake. Yogurt helps to achieve this goal: Greek yogurt has a higher amount of protein and could be more satiating, in any case it is better to choose plain yogurt and not the one with fruit, which is often too sweet, to which to add pieces of fruit. and dried fruit.
Watermelon and melon
Watermelon contains powerful antioxidants like lycopene and beta-carotene, as well as vitamins and minerals like vitamin C and potassium.
Slices of apple and cheese
Apples are an excellent source of vitamin C, fiber and polyphenols. Better to balance the sweet flavor by combining it with a small piece of Parmesan, rich in protein and calcium.
Chocolate and Fruit
The good news is that chocolate is a healthy food and should not be excluded from the diet of the pregnant woman, as long as you prefer the dark one and do not overdo it.
Chocolate offers several benefits, for example it improves cardiovascular health and reduces the risk of preeclampsia, it also has a high antioxidant power. For a more complete snack we can combine fruit with chocolate, or opt for a low-fat milk chocolate pudding.
Low calorie bars
Classic energy bars are fine if they contain pieces of chocolate and dried fruit or berries. The mix includes pampered dark, rich in fiber, iron and minerals, and salt-free and sugar-free dried fruit, rich in fiber.
Stay away from fruit juice, which contains an excessive amount of sugar, and prepare excellent homemade smoothies. Perfect all seasonal fruit and you can add berries, seeds and bananas. To be prepared using yogurt or low-fat milk.
Pumpkin seeds are rich in minerals such as magnesium, potassium, zinc and manganese and can be placed in your bag when you are out and about.
Carrots are a good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. Perfect to accompany them with a low-fat yogurt sauce.
If we feel like one snack before bed or we wake up in the middle of the night very hungry here are some ideas to satisfy these cravings without gaining weight too much:
- Nuts: they are certainly rich in calories, but also in good fats, proteins, fibers, vitamins and minerals. We can only allow ourselves a handful of peanuts without exaggerating and choosing only those without salt;
- Glass of lukewarm low-fat milk, perhaps with a drop of honey;
- Crackers Integrate them with a thin layer of spreadable cheese.
If you suffer from morning sickness it may be difficult to find snacks that don’t add to the problem and are appetizing. To relieve the feeling of nausea, experts advise never to be on an empty stomach, to always have salty snacks on hand and to always stay hydrated. Some examples of anti-nausea snack:
- Ginger: Long used to treat nausea, arthritis, migraine and hypertension, ginger can be chewed or accompanied by a bowl of salad, or just a cup of ginger tea;
- Protein-rich snacks: according to some studies, foods rich in proteins help fight nausea more than those high in carbohydrates;
- Wholemeal bread and pretzels: they are more crunchy and satiating snacks to eat slowly so as not to weigh down the stomach.
We know that breakfast is the most important meal of the day because it gives us a load of carbohydrates, therefore of energy, essential to face the day. At breakfast they should not be missing:
- milk and dairy products, such as yogurt;
- whole grains, such as a slice of bread, biscuits, or muesli
If because of the nausea we prefer one salty breakfast we can prepare a salty pancake, cooked egg with rice cakes, wholemeal bread with ricotta.