SNACK 1
Handful of mixed nuts
Calorie count: Around 250
Health benefits:
Nuts are a great snack to eat on the go. Not only do they taste delicious, but they’re loaded with protein, fat, fibre and a wide range of crucial vitamins and minerals. Even peanuts are fine during pregnancy now, (unless of course have an allergy.)
Quick guide:
A good daily amount is 40 g of nuts, which is a small handful or - if you want to get specific – that equals about 20 almonds, 15 cashews or 60 pistachios in their shells.
A top tip is to buy large bags of mixed nuts from a wide range of supermarkets and mix and match to suit your tastes (or mood!). They’re great for carrying around in your bag for random energy dips.
SNACK 2
Malt loaf, or fruit loaf
Calorie count: 300-350
Health benefits:
The ultimate comfort food, closer to cake than bread, a good old slice of malt/fruit loaf with a cuppa is perfect when you just want to flop. It also contains iron and fibre – a crucial part of any pregnancy diet.
Quick guide:
• Slice of malt/fruit loaf (100g) with reduced fat spread
• Lovely cup of decaf, with semi-skimmed milk
SNACK 3
Carrot batons and hummus
Calorie count: 150 - 200
Health benefits:
Made mainly from chick peas, hummus is rich in fibre, protein and even folic acid – great for your baby’s development.
Quick guide:
Serve out about 2 tablespoons of your favourite hummus. Then peel carrots, cut them into thin strips and get dipping! Why not shake things up a bit with a whole range of veg, from bell peppers to cucumber - all totally delish!
SNACK 4
Pita strips dipped in hummus
Calorie count: 350
Health benefits:
Not only will the combo of wholemeal pita and chick-pea rich hummus keep you fuller longer, but this snack also provides plenty of fibre which is great for warding off constipation.
Quick guide:
Slice the pita bread in half and lightly toast, then whip it out and let it cool (why does pita get hotter than the sun?). Cut it into strips and dip into a lovely dollop (roughly 2 tablespoons) of hummus.
SNACK 5
Banana milkshake
Calorie count: 250-300
Health benefits:
More than just bananas, but just so tasty! Not only are bananas great for lifting your mood, easing morning sickness and boosting energy levels. Meanwhile, milk is a great bone-builder, so a healthy snack all round!
Quick guide:
This drink takes seconds to knock together and tastes amazing. Take two bananas, 200ml of semi-skimmed milk and blend them together. For a super chilled drink, why not add in crushed ice too? Yum.
SNACK 6
Tortilla wrap – hummus and chopped veg
Calorie count:
Health benefits:
This snack is spilling over with fibre, protein, vitamins and minerals: it tastes great, and it takes seconds to throw together – so let’s roll!
Quick guide:
Heat two wholemeal tortillas in the microwave or a frying pan – whichever is easier. A few seconds will do - check the packaging for advice. Then spread a tablespoon of hummus all over the tortilla – it acts as a great glue to bind it together. And place your fave veg, chopped or grated, into the tortilla. We love grated carrot and sliced peppers. Then roll it up and do the next one – easy peasy.
SNACK 7
Hard boiled egg
Calorie count: 70- 150
Health benefits:
Eggs are not only rich in protein, but they contain a range of vitamins and minerals, including Vitamin D, which is important for bone health.
Quick guide:
This super easy, truly filling snack takes just no time to cook and eat. Boil an egg for five minutes, cool it, peel it and tuck in. (Just make sure it’s well cooked with a solid yolk and white to avoid any risk of salmonella.) Enjoy it with a slice of wholemeal toast, or take your egg with you, tucked inside a special boiled egg carrier – just look online for a surprising range of nifty options.
SNACK 8
Handful of dried fruit
Calories: 80-150
Health benefits:
Snacking on dried fruit is a great way to boost those flagging energy levels, while providing you with some of that all-important five-a-day.
Quick guide:
A portion of dried fruit is around 30g. This is about one heaped tablespoon of raisins, currants or sultanas, one tablespoon of mixed fruit, two figs, three prunes or one handful of dried banana chips.
SNACK 9
Cucumber sandwiches
Calories: 250 - 300
Health benefits:
A refreshing sort of sandwich, this little snack provides bone-building calcium and fibre to fill you up.
Quick guide:
Spread cream cheese (50g-ish) over two slices of brown bread, layer thin slices of cucumber all over one slice, place the other slice on top, cut off the crusts and ta da - super dainty sandwiches!
SNACK 10
Avocado on rye bread
Calories: 250-350
Health benefits:
Rye bread is great for filling you up and warding off constipation, while avocados are brimming with essential nutrients, including potassium, B-vitamins and folic acid.
Quick guide:
Peel a ripe avocado, mash the contents with a fork and spread over a slice of rye bread. Season with black pepper and a squeeze of lemon – just so tasty!
SNACK 11
Beans on toast – pure and simple!
Calories: 250-300
Health benefits:
What better comfort food than beans on toast? Beans are low-fat and full of protein and fibre, which combined with a slice of wholemeal bread makes for a really filling, fibre-rich snack.
Quick guide:
Prepare as usual and season with black pepper, for a super easy snack. If you really want to sink your teeth into comfort food, why not top it off with grated cheese – yum.
SNACK 12
Fruit salad
Calories: 100-200
Health benefits:
A great way to help you get your 5-a-day, providing a quick hit of all those essential vitamins and minerals.
Quick guide:
Chop up an apple, orange, banana and grapes and mix them together. For an extra sweet taste, why not add tinned pineapple? You can even add a splash of the syrupy juice – combined with the orange it’s divine! Serve yourself a small bowl and keep the rest for later.
SNACK 13
Cheese melt
Calorie count: 300-400
Health benefits:
This tasty snack delivers a quick hit of fibre, calcium, vitamins and minerals – and it’s dead easy to prepare too.
Quick guide:
Spread wholegrain mustard on two small slices of rye bread, grate cheddar on top, add a slice of tomato and grill until the cheese bubbles.
SNACK 14
Frozen grapes
Calories: 20-50
Health benefits:
Great for warding off constipation, grapes are an ideal snack when you want a sweet fruit hit. But if you want to really savour the taste and make them last longer, try popping them in the freezer first.
Quick guide:
Simply freeze them overnight and get them out when you’re ready to eat. The result is a creamy, crunchy, super sweet, taste sensation – enjoy!
SNACK 15
Rice cakes with cottage cheese and chives
Calories: 100-150
Health benefits:
This low-fat, low calorie option not only comes loaded with bone-building calcium, but it’s also a very gentle, neutral sort of snack if you’re fighting off morning sickness.
Quick guide:
Pop a tablespoon of cottage cheese on a couple of rice cakes and chop chives on top. Or if you want to shake things up a bit, why not try buying cottage cheese mixed with anything from pineapple to sweet chilli?
SNACK 16
Edamame beans
Calories: 100-150
Health benefits:
Packed with protein, calcium, folic acid, and vitamins A and B, these cooked soy beans are a great way to keep hunger at bay.
Quick guide:
A few handfuls are the perfect light snack. Buy a bag from your local supermarket or health food store, and have them on-the-go. They’re also super-tasty added to salad for a bigger meal.
SNACK 17
Celery sticks with hummus and olives
Calories: 100-150
Health benefits:
Made mainly from chick peas, hummus is rich in fibre, protein and even folic acid – great for your baby’s development. And olives are a great all-rounder too, reducing cholesterol, boosting your heart health and more. What’s not to like?
Quick guide:
Prepare three sticks of celery and spread a few spoons of hummus along the stick. Then slice some black olives into quarters and pop them on the hummus. A crunchy, delicious snack that takes seconds to prepare and tastes amazing.
SNACK 18
Cottage cheese and sliced apple
Calories: 100-150
Health benefits:
Crammed with anti-oxidants, vitamins, minerals, dietary fibre and more, apples are often described as nutritional powerhouses. Combine this with bone-building cottage cheese, and you’re onto a winner.
Quick guide:
Cut your apple into neat slices and dip into a big dollop (roughly two tablespoons) of cottage cheese – what could be easier?
SNACK 19
Pita with sprinkled parmesan and herbs
Calories: 200-250
Health benefits:
The fibre in the bread combined with the protein, calcium and fat in the cheese will fill you up for longer, while boosting your bone health too.
Quick guide:
Cut wholemeal pita bread into quarters and cover in finely grated parmesan. Then sprinkle dried oregano on top and pop it under the grill until the parmesan browns. Delish.