During pregnancy caloric intake increases compared to pre-conception period. A pregnant woman should get about 300-350 extra calories per day. She needs a menu that provides her with a variety of nutrition, supplying her with all the important nutrients to maintain a normal weight and energy levels.
Breakfast, lunch and dinner are mandatory, but what can you eat between meals if you feel very hungry?
Check out some he althy snack ideas between meals.
Apples/bananas, peanut butter and crackers
For pregnant women, the best snacks between meals are those that combine at least two food groups. Eating protein, fiber and he althy fats will keep you full and energized. Cut 1/2 an apple and spread it with peanut butter.
You can replace the apple by buttering a whole grain cracker. It is preferable to use peanut butter that is organic, without added flavorings. If desired, you can replace it with walnut, almond or sesame tahini.
Yogurt with nuts and fruits
Pregnant women should consume low-fat dairy products daily to reduce the risk of calcium deficiency. Do you like natural yogurt? It's great for breakfast. Add to a cup of it 1-2 tablespoons of raw ground nuts, which will provide you with proteins and fiber. If desired, you can also add chopped fruits or raisins. They will help you have a regular stomach and reduce the risk of constipation.
Cheese, nuts and fruit
When you need a snack, prepare a protein-rich combination of raw nuts and hard cheese, such as cheddar, gouda. Nuts contain fiber and cheese provides you with calcium. Walnuts go well with cheese. If you wish, you can add to them 1-2 slices of pear, a few grapes.
Chocolate and fruit
Feeling like something sweet? The good news is that dark chocolate is allowed during pregnancy, as its consumption can reduce the risk of preeclampsia. It is good if the dark chocolate has at least 70% cocoa content.
Natural cocoa is also rich in magnesium, which reduces the risk of muscle cramps. You can eat the treat like this (no more than 2-3 bars) or combine it with a piece of fruit, melt it and dip a few pieces of banana, strawberries.
Small Tuna Sandwich
Fish should also be included in the pregnant woman's menu 2-3 times a week. For example, tuna is rich in protein and a good source of omega-3 fatty acids, which help your baby's brain develop. You can make a small he althy sandwich with it. Toast a slice of whole wheat bread, spread it with avocado and add canned tuna. Delicious, he althy and filling.