Are nuts safe to eat during pregnancy?

Yes, nuts are safe to consume during pregnancy unless you have an allergy. Eating nuts is crucial for getting the healthy fats and proteins essential for foetal development.

Can I take supplements if my snacks don’t cover all my nutritional needs?

Yes, you can take supplements during your pregnancy only if your doctor prescribes them.

Can I eat suji as a snack during pregnancy?

Yes, you can eat suji as a part of healthy snacking during pregnancy as it’s a good source of nutrients. However, consume it in moderation to prevent digestion-related issues.

Your Ideal Snack Menu for Every Stage of Pregnancy

Pregnancy is a beautiful yet memorable moment in a woman’s life, which also brings many physical and psychological changes. As your body nurtures new life, its nutritional demands grow to support both your well-being and your baby’s growth.
While main meals play a crucial role, healthy snacking between meals is equally important for maintaining optimal energy, reducing nausea, and providing essential nutrients for your baby’s overall development. However, not all snacks are suitable for your pregnancy journey. Choosing balanced and nutrient-rich options is crucial for your baby’s evolving needs during each trimester.
Let’s discuss the ideal snack menu for every stage of your pregnancy journey.

Ideal Snack Options That Support You Through Every Trimester

From the first trimester to the third trimester, your body's needs change and require a different diet. In the early weeks, you may need snacks to manage nausea and fatigue, while in the final weeks, you may need more energy-providing foods for delivery and recovery. Let’s break down the ideal snack menu that supports you through each trimester.
First Trimester (Weeks 1-13)

During the early weeks of pregnancy, nausea, fatigue, mood swings, and vomiting are common. The main goal is to eat snacks that help manage morning sickness, maintain energy levels, and fuel your body with essential nutrients like folate and vitamin B6.
In the first trimester, some ideal snacks to add to your diet include bananas or apples with nuts, low-sugar Greek yoghurt, roasted chickpeas, or whole-grain cheese crackers.

Tip: When you’re on an empty stomach early in the morning, have a glass of coconut water to prevent nausea.
Second Trimester (Weeks 14-27)

In your second trimester, your morning sickness subsides and your appetite returns to normal. During these weeks, your baby’s vital organs and tissues develop. The main goal now is to have snacks that balance carbohydrates, proteins, and healthy fats to maintain optimal energy levels throughout the day.
Some snacks to consume in your second trimester may include boiled eggs, oatmeal with berries, fruit smoothies, tofu, poha with veggies and nuts, daliya, or roasted makhanas.

Tip: Add light, hydrating snacks to your diet, such as warm soups, herbal teas, or fruit salads, as your doctor suggested.
Third Trimester (Weeks 28-40)

In the final stage of pregnancy, your baby gains more weight, and your body demands extra calories and iron. Nutrition-rich snacking during the third trimester helps combat fatigue and maintain optimal energy levels.
Some ideal snacks include banana smoothies, ragi or multigrain laddoos, sprout chaat, paneer, and dhokla.

Tip: Avoid heavy, fried snacks that may cause heartburn or indigestion. Furthermore, drink enough fluids to maintain adequate hydration.
Note: These snacks are ideal and provide essential nutrients for your baby’s growth during each trimester. However, consult your gynaecologist before adding these snacks to your diet to avoid issues such as indigestion, bloating, constipation, or other medical problems.

Tips for Healthy Snacking During Pregnancy

Smart snacking plays a crucial role in maintaining optimal energy levels, supporting your baby’s growth, and preventing pregnancy discomorts like nausea, fatigue, and acidity. Here’s how you can snack wisely during your pregnancy journey.
Eat Every 2-3 Hours

Though your basic three heavy meals are essential, try eating balanced portions every few hours. Keeping the right balance between meals is crucial to regulating your blood sugar levels, keeping your metabolism active, and easing heartburn and morning sickness. Furthermore, drink 3-4 litres of water a day, as recommended by your doctor, to help keep digestion-related issues at bay.

Opt for Wholesome Foods

During your pregnancy, choose nutrient-rich snacks such as fruits, nuts, yoghurt, and whole grains. Consuming these ideal snacks is crucial for improving both maternal and foetal health. Avoid processed foods high in sugar, fat, or sodium. Consult your doctor for more snack options that suit your digestion and taste preferences.

Look Out for Portion Sizes

Pregnancy doesn’t mean eating for two. Instead, it’s about eating smart for two. Always focus on quality over quantity for better nutrient absorption and digestion. Remember that overeating can lead to unnecessary weight gain, which could lead to complications in your pregnancy. A balanced approach is key to getting proper nutrition without extra calories.

Note: Every pregnancy is unique and requires different snack options, medications, and supplements. Consult your healthcare specialist to customise your overall diet, including snacks, to lead a healthy, safe pregnancy.
During pregnancy, what you eat plays a crucial role in maintaining both the mother’s and the baby's health. Whether it’s a handful of nuts or a fruit smoothie, mindful snacking is essential to keep you and your baby thriving through every stage of your pregnancy journey.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.

FAQs on Your Ideal Snack Menu for Every Stage of Your Pregnancy Journey

Are nuts safe to eat during pregnancy?
Yes, nuts are safe to consume during pregnancy unless you have an allergy. Eating nuts is crucial for getting the healthy fats and proteins essential for foetal development.
Can I take supplements if my snacks don’t cover all my nutritional needs?
Yes, you can take supplements during your pregnancy only if your doctor prescribes them.
Can I eat suji as a snack during pregnancy?
Yes, you can eat suji as a part of healthy snacking during pregnancy as it’s a good source of nutrients. However, consume it in moderation to prevent digestion-related issues.