The Ultimate Guide to Healthy Snacking for Every Trimester!

The Philippines has no shortage of pregnancy pamahiins. One of the more amusing ones? You'll have twins if you eat a double-yolk egg or a fused banana. So, if you're not quite ready for double the diapers, steer clear, or so they say. That's too bad because these foods are healthy snacking stars!

Don't let superstitions scare you away from nutritious choices like bananas and cooked eggs during pregnancy. Remember, eating well in pregnancy is a must, but binging is not. Snacks can help you stay energized, curb nausea, and sneak in extra nutrients without overwhelming your stomach.

To help you stay on the good stuff, here is a list of healthy pregnancy snacks to reach for when hunger strikes. (Check out these Filipino meal ideas for a complete list of what best to eat when pregnant!)

Snacks for Pregnant Women in the First Trimester

Your hormones are surging, your energy might be tanking, and "morning" sickness (aka all-day nausea) is probably crashing your meal plans. Eating can become an afterthought during your first trimester, thanks to food aversions and a sudden superhero-like sense of smell. If you're not clearing your plate at meals, don't beat yourself up and focus on what you can eat.

Your nutrition goal: Gently load up on key nutrients like folic acid, vitamin B6, and fiber. Here are some quick, easy and healthy pregnancy snack ideas to try:

Banana bars

Bananas are easy on the stomach, especially if you're feeling nauseous. Mash two or three bananas and add a cup of rolled oats (you can run through the blender to pulverize a bit) and two tablespoons of peanut butter. Toss some blueberry or strawberry chunks, mix all ingredients, and bake for 175℃ for 35 minutes or until golden on top.

Baked kamote

Sweet potatoes are rich in vitamin A and are good sources of vitamin C and B6, as well as potassium and fiber. Enjoy it by cutting it into slices, drizzling it with olive oil, and baking it in the oven until golden and tender.

Hard-boiled eggs

Fully-cooked eggs can fuel you up when you can't finish a big meal. They're also an excellent source of choline, folate, and vitamin D!

Avocado toast

Avocados are rich in folate and heart-healthy monounsaturated fats. Spread on a slice of sourdough bread for extra protein and fiber.

Salads

Hot meals can give off smells that might make you feel queasy, so it's better to go for cold or room-temperature food if your stomach's acting up. Try throwing together a salad with your favorite greens and throw in some carrots, tomatoes, bell peppers, and lentils to ensure you're getting nutrients.

Snacks for Pregnant Women in the Second Trimester

If you're avoiding deli meats, use grilled chicken and whole-wheat toast bread for your sandwich.

If you're like most women, this second trimester is when your nausea fades and your energy makes a comeback. In short, you've got your appetite will back (yay!). Don't get carried away, though! You need to focus on eating a little bit of everything—think of healthy foods for pregnancy as a rainbow of colors to maintain a well-balanced pregnancy diet.

Your nutrition goal: Your baby is growing fast now, so your body needs more protein, iron, calcium, and omega-3s. Here are snack ideas that keep up with your metabolism:

Small sandwiches

Use cheese, lean ham, grilled chicken, or salmon as fillings. Opt for whole-grain bread for more energy and fiber.

Breakfast cereal and milk

Get your fill of calcium and fiber with pregnancy milk and unsweetened breakfast cereal made with whole grains. Most of these options are also fortified with vitamins and minerals that are good for you and your baby.

Cheese and nut plate

When you want something crunchy, reach for a combo of nuts and hard cheese. Not only are they high in protein and calcium, but nuts also provide fiber, healthy fat, and minerals. Pair walnuts or almonds with hard cheese like cheddar, gouda, Parmesan, or Swiss. Avoid soft cheese, as it may contain listeria, a bacterium that can harm your little one. You can also add whole grain crackers and fruits like apples and berries.

Yogurt parfait

Yogurt contains as much calcium as milk. It's also packed with protein, iodine, and probiotics. Choose plain Greek yogurt and top it with fruits good for pregnancy like strawberries and nuts like walnuts for added fiber.

Protein bars

These are rich in fiber, protein, and healthy fats without a lot of sugar. Keep it in your purse, desk drawer, and car for a quick fix.

Snacks for Pregnant Women in the Third Trimester

Calcium-rich foods like milk, kiwi and oranges, leafy greens are vital in your second and third trimesters.

You're in the last stretch of your pregnancy and carrying more weight now as your baby takes up space. You might feel full faster, so healthy snacking becomes more about steady fuel. Focus on satisfying your cravings while staying within your recommended calorie range and getting the proper nutrients. You'll need a lot of energy for labor and delivery! 

Your nutrition goal: You'll need calorie-dense but snacks rich in iron, zinc and vitamins B6 and B12 to support your baby's final growth spurt. Some of healthy snack choices include:

Beef or chicken wraps

Lean meat is one of the best sources of heme, a type of iron that your body absorbs more easily. Add some leafy greens like spinach and kale for a filling snack!

Smoothies

Get your fill of superfoods and blend to make a smoothie. You can mix leafy vegetables like lettuce, spinach or kale with berries, Greek yogurt, and flaxseed for a yummy drink.

Dried beans

Looking for a healthier substitute for chips? Try dried beans, which are packed with protein, zinc, and iron. Look for flavored varieties like roasted chickpeas and soybeans. Enjoy dried beans in moderation since it can contribute to excessive sodium intake.

Oat balls

If you're not a fan of oatmeal porridge (there are many of you!), try this: mix rolled oats, peanut butter, honey, and vanilla together and form into balls. You can also add other ingredients like nuts, dried fruits, and even chocolate.

Quinoa

Stock up on quinoa, which has protein, fiber, iron, calcium and zinc. Best of all, it cooks in less than 20 minutes. Mix it with milk for an oatmeal-style porridge you can enjoy for breakfast.

What you munch on during pregnancy can help support your baby's development and even shape their future gut health and immune system. As much as possible, get an adequate serving of each food group that the Food and Nutrition Research Institute (FNRI) recommends: Go (carbohydrates), grow (protein), and glow (fruits and veggies) foods.

Listen to your body, keep a few go-to snacks nearby, and don't hesitate to chat with your doctor or a dietitian, especially if you have gestational diabetes or food sensitivities. Happy healthy snacking!

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