Smart Snacking during Pregnancy
Author: Carla Snuggs
During your pregnancy, eating healthy snacks between light meals keeps your blood sugar even and your hunger at bay. The goal is to eat snacks that are high in complex carbohydrates, protein, vitamins and minerals. At the same time, you want to avoid simple carbohydrates, trans fats, saturated fats (which are the unhealthy sort), and sugar.
Carbohydrates provide you with the energy you need for your daily life. Simple carbohydrates like sugar are refined, quickly digested, and have fewer nutrients than other carbohydrates. You should stay away from simple carbohydrates, which includes sweets like candy, ice cream, and cookies.
On the other hand, complex carbohydrates are high-fiber, high-nutrient foods that are less refined than simple carbohydrates. They tend to be less fattening and very satisfying because they take longer to digest. So reach for vegetables, nuts, seeds, and grains when you snack.
Trans fats and saturated fats are “bad fats” which could lead to heart disease and high cholesterol. Trans fats may be present in commercially packaged and commercially fried foods like french fries, potato chips, and microwave popcorn. Check your labels carefully. Saturated fats are found in animal products like dairy and meat, as well as some plant foods such as coconut oil. Limit foods that are high in saturated fats.
The “good fats” are monounsaturated fats and polyunsaturated fats which lower bad cholesterol and increase good cholesterol. They are found in foods like nuts, avocados, salmon, fish oil, and olive oil.
Smart Snacks for Pregnant Women
- A small baked potato topped with broccoli and cheddar cheese
- Apple slices with natural peanut butter
- Raw veggies with hummus
- Whole wheat crackers and low-fat cheese
- Homemade trail mix of whole wheat cereal, nuts, and dried fruit
- Yogurt mixed with nuts and raisins
- Berry smoothie
- Hard boiled eggs and vegetable juice
Convenience is always a factor in deciding what snacks you will eat. It’s very easy to reach for those processed foods, but they can be filled with chemicals, sugar, and other unhealthy ingredients. So, how do you follow through with snacking that is both convenient and healthy? The key is to plan ahead and obtain appropriate snacking accessories.
Dr. W. Allan Walker, in The Harvard Medical School Guide to Healthy Eating during Pregnancy, suggests investing in storage containers, sandwich bags, an insulated lunch bag, and a thermos. Use storage containers with lids to keep dips like hummus or yogurt fresh and ready to eat. Cut your fruits and veggies the night before, and keep them refrigerated in small plastic bags so that you can grab them and go! Insulated lunch bags and thermoses are great when you’re on the road, keeping your perishables chilled and fresh.
