The presence of a womb baby requires pregnant women to get more food. But sometimes because of nausea, you may not have the appetite to eat rice. Even though extra food intake is also needed to support ideal weight gain during pregnancy. Calm down, ladies. If you really don't have a big appetite, you can still work around it with snacking between meals. So, what are the choices of snacks during pregnancy that are healthy and safe for your womb? Read on to find out!
What nutrients are needed by pregnant women?
Basically, the energy needs of pregnant women increase by 17 percent when compared to women of the same age who are not pregnant. To suffice, pregnant women who have normal weight must at least meet a calorie intake of around 300 kcal per day during the first trimester and 450 kcal per day during the second trimester to the third trimester.
The calorie needs are ideally obtained from a healthy diet consisting of 20% protein, 30% fat, and 50% carbohydrate.
Various choices of snacks during pregnancy that are healthy and you can make yourself at home
Here are some healthy choices for snacks during pregnancy and you can try making yourself at home:
1. Apple slices, oat biscuits and peanut butter sauce
This healthy snack package is enriched with vegetable protein, fiber, and healthy fats that can keep you full between meals. As a snack in the office, you can prepare it early in the morning before leaving.
Enough slices extending one medium sized apple, arrange in a lunch box with 2-4 whole wheat crackers and 1-2 tablespoons peanut butter. Choose natural peanut butter, because artificial peanut butter (manufacturers) can contain unhealthy saturated fats.
In order not to get bored, try different combinations. For example, almond butter with other fruits (pears or bananas).
2. Yogurt with nuts and fruit slices
If you are lazy to eat heavily, try to work around this by eating three servings of low-fat yogurt between meals. Yogurt is a food high in protein and calcium, which can help you make sure the baby in the womb has strong bones and teeth.
Different types of yogurt, different nutritional value. For example, greek yogurt which has a denser texture is higher in protein than ordinary yogurt. Plain yogurt also has lower sugar levels than various kinds of yogurt. Even so, anyone stays healthy.
As a snack during pregnancy, transfer your choice of yogurt in a small bowl and sprinkle with 1-2 tbsp of your choice of beans that have been roughly chopped. You can also complete it with fresh fruit slices such as strawberries, peaches, kiwi, dragon fruit, grated coconut, until dried fruits such as raisins or sultanas. A serving of yogurt with a variety of toppings can help meet the needs of protein, fiber, and daily calcium for pregnant women.
3. Chocolate and fruit
Good news if you are a chocolate fan. Eating chocolate during pregnancy can reduce high blood pressure, which is a risk factor for preeclampsia.
Try matching small size black chocolate with any of your favorite pieces of fruit. Alternatively, you can melt chocolate as a cocolan bua sauce for an afternoon snack on weekends. Chocolate pudding made with low-fat milk can also increase daily calcium intake to help build your baby's bones.
4. Tuna sandwich
The assumption that women should not eat fish while pregnant is stale. As long as it is cooked and the portions are not excessive, you are fine eating two to three servings of fish every week.
Tuna is a good choice for fish to consume while pregnant. Tuna is rich in protein, omega-3 and DHA which can help the development of your baby's brain. Tuna also includes fish that are low in mercury.
To add healthy fiber and fat, pair canned tuna with avocado and tomato slices and eggs as whole wheat bread stuffing.
5. Fruit and vegetable smoothies
If you are lazy to chew, you can still get food from filling smoothies. First freeze your fruit choices, such as bananas, avocados, or family berries (strawberries, blueberries, blackberries).
After that, add frozen fruit, yogurt, and milk. Can add a few strands of spinach or celery to meet your vegetable needs. If you want sweeter, instead of using sugar, replace it with natural honey. Additional peanut butter gives you protein intake.
6. Popcorn and nuts
One complaint that can arise during pregnancy is constipation. Choices of fiber-rich snacks can help you overcome this problem. Examples are popcorn and nuts.
You can make yourself popcorn at home or at work, but don't use extra salt and butter. Serve with a handful of beans of your choice, and voila! You have got an easy, healthy snack. If you like sweets, choose nuts wrapped in a layer of chocolate to satisfy your cravings.
- 6 Juices for Pregnant Women that Nourish Pregnancy and Fetus
- Foods High in Folic Acid, The Key to Preventing Anencephaly Since Before Pregnancy
- Most Potato Eating Can Be Dangerous to Pregnancy