Wondering what to snack on that doesn’t involve a trip to the biscuit tin? Registered Nutritionist, author of Delicious Healthy Pregnancy, and mother, Rhiannon Lambert @Rhitrition shares her tips
Don’t be too hard on yourself if you’re consuming more crisps and chocolates than kale smoothies. Your baby needs energy to support its growth and development, so the main thing is to simply make sure you are eating.
During my first trimester of pregnancy, I had strong cravings for bread and pasta, and I struggled to eat much else due to morning sickness. There was even one week where I ate almost nothing but spaghetti hoops and crumpets!
What really helped me was to start the day with a good breakfast, and to eat meals little and often. This limits any discomfort from fullness. Your digestion slows during pregnancy, but eating more fibre – found in veg, fruit and whole foods – will keep things moving, help to sustain your energy levels and keep you fuller for longer.
Bear in mind that it’s only during the third trimester that you need to take in extra energy from food, and the recommendation is for just 200 extra calories a day – not quite ‘eating for two’!
Pregnancy food cravings
Whether it's pickles and ice cream or salt and vinegar crisps with chocolate spread, weird cravings are common when you’re expecting a baby.
Pregnancy is one of the most dynamic stages of your life. Hormone and metabolic changes have a big impact on your body, and they can lead to food cravings and food aversions. Changes in taste and smell also factor.
Cravings usually start in the first trimester of pregnancy, get stronger in the second and tend to disappear or lessen during the third trimester. Cravings can strike day or night, and the urge to eat or smell whatever your body wants can be overwhelming.
However, strange cravings to non-foods like dirt or sponge (the bathroom type, rather than the cake!) can indicate a condition called pica, which is linked to nutritional deficiencies, so get it checked out by your GP.
My 7 favourite snacks for pregnancy
Having a healthy diet during pregnancy gives your baby the best chance of growing and developing properly. Eating regular, healthy snacks can help to prevent cravings for less healthy foods.
These snacks are easy, tasty and packed with goodness.
Greek yogurt with blueberries
I love creamy yogurt with sharp, tangy blueberries. Yogurt contains probiotics and calcium while blueberries are a good source of vitamin C and manganese for healthy bones. Dairy products may even relieve pregnancy-related heartburn.
Sliced apple and peanut butter
Peanut butter is safe to eat during pregnancy, unless you have a peanut allergy. It’s packed with protein which is essential for your baby’s healthy growth. This is a deliciously sweet and salty combination full of vitamins, healthy fats, plus fibre, which helps digestion.
Scrambled eggs on toast
Eggs are a good source of protein, healthy fats and micronutrients like vitamin D and folate (vital for your growing baby). Try them scrambled, boiled or poached with a slice of wholemeal toast. Current guidelines say it’s safe for pregnant women to eat eggs runny, as long as they have the British Lions symbol.
Homemade granola
Oats, nuts and seeds give you protein and fibre, plus vitamins, minerals and antioxidants. Home-made granola tends to be lower in sugar than ready-made, so why not try this recipe for Apple & Berry Granola. Layer it in a glass jar with some Greek yogurt on top.
Houmous with vegetable sticks
Veggies contain vitamins, minerals and fibre. Boost your consumption by chopping carrots and peppers into sticks, and serve with houmous for healthy fats and plant-based protein.
Dates filled with almond butter
Eating 30g of dried fruit daily can contribute towards your five-a-day intake, and having a dollop of nut butter adds some protein and fat, which can help you feel full. Dates are super-sweet so should help with those sugar cravings.
Pineapple with cinnamon and ginger
Fruit is a great option if you are craving something sweet, and ginger can help with nausea and other symptoms of morning sickness.
