Healthy Snacks for Pregnant Women
Pregnancy can greatly increase your appetite.During the first trimester of pregnancy (0-12 weeks), conditions such as excessive nausea and food refusal usually occur. In the trimester (13-28 weeks), nausea generally diminishes slowly and may increase the appetite of the expectant mother.3. In the trimester (29-40 weeks), appetite increases further.
The way to deal with this situation healthy and regular nutrition. Candidates should consume 3 main meals and at least 2 snacks during the day (3 or 4 depending on the needs of the person). Meals, especially during pregnancy balancing blood sugar and providing appetite control is of great importance in terms of.
Healthy snacks are snacks with a high nutritional value but relatively low in calories, total fat, saturated fat and sugar. The most important part of this equation is the increase in nutritional value.
For example, peanut butter is high in fat and calories however, it is loaded with the nutrients we need and is a healthy choice, but we need to pay attention to the amount of consumption.
Unhealthy aperitif options are usually low in nutritional value, but their calories, total fat, saturated fat, high sugar or sodium consists of foods.
You can easily consume during your meals during pregnancy top 6 healthy snacks We put together. These healthy snacks will help you meet your nutritional needs. Moreover, they are all practical and only in the range of 100-150 calories and they are all delicious!
Healthy Snacks During Pregnancy
Apple and Cheese
During pregnancy constipation problem is a common problem. It is important to meet daily fiber needs to cope with this problem. Dietary fiber is defined as non-digestible carbohydrate sources.
Dietary fiber is naturally found in all foods of plant origin that we often eat. Apples are also a good source of fiber. The apple peel is filled with pectin, a soluble fiber, so I recommend eating the apple with the peel.
Beside the apple, 1 or 2 finger-sized feta cheese may be a nutritious snack alternative.A medium-sized apple is only 52 calories, 1 slice of cheese is 93 calories.
Calcium intake during pregnancy is also extremely important. Especially 29-40 weeks is a rapid period for the baby's skeletal system and tooth development and calcium requirement increases significantly.
Cheese is a calcium bomb. A mid-sized apple with a mid-morning snack two thin slices of feta cheese can be a great duo!
Oats contain a high amount of soluble fiber, so it has a blood sugar raising effect. Fiber also occurs in pregnancy reduces cramps, nausea and digestive problems.
It is rich in nutritional value and provides toughness for a long time. Especially the time between lunch and dinner is quite high and for weight management during pregnancy, it is very important to take a snack in order to avoid being burdened with dinner.3 tablespoons of oatmeal, a medium sized fruit and 4 tablespoons of yogurt will be a nutritious healthy snack.
It is also possible to make practical and delicious recipes with oatmeal. Here is a great recipe for you!
- 6 tablespoons oatmeal
- 2 teaspoons of molasses
- 6 tablespoons yogurt
- 1 fruit
Fabrication: Oatmeal and molasses are mixed in a bowl. The freezer is placed at the bottom of the storage containers. Yogurt is added on it and finally it is decorated with a fruit of your choice.
Thanks to its iron-rich content, molasses is common in pregnancy anemia and iron deficiency help prevent problems caused by
Probiotics are living bacteria found in foods. These microorganisms improve intestinal flora and help strengthen our immune system.
Intestines are our second brain. Yogurt is an excellent source of probiotics, rich in protein and calcium. It is important for strong bones and in reducing cancer risk. The main thing to be aware of here is to choose plain yogurt and avoid added sugars.
Instead of fruit yogurt, fruit slices can be a good alternative for your pregnancy period.100 grams of yogurt only 60 calories!
Avocado is one of the most ideal foods to eat during pregnancy. A good folic acid and your baby needs folit acid for its development.
Folic acid also helps prevent complications such as depression, drowsiness. Balances cholesterol and sugar levels. Avacado contains calcium, full of vitamins. Common during pregnancy Helps reduce nausea problems and potassium in it alleviates leg cramps, a pregnancy symptom.
Leg cramps are usually caused by potassium and magnesium.
100 grams of avocados are also 160 calories.
You can crush it with the help of avocado fork and put on 1 slice whole grain bread and pamper yourself.
Palm, protein, fiber is rich in various minerals and vitamins. The food is low in fat. During pregnancy increases the body's energy need, palm is a good source of natural sugar for energy, prevents fatigue and fatigue during pregnancy.Did you know? According to a study published in the journal Obstetrics and Gynecology in 2011, a research paper was published to help date and shorten the labor pains.1 calorie 42 calories.
You can remove the palm kernel and put 1 teaspoon of molasses into the dates and add 2 walnuts.
Walnut A, B12, B16, C and D vitamins and minerals such as calcium, magnesium, iron, potassium, you and the baby during pregnancy to protect you from vitamin deficiency, is an important role in the development of the baby's food.
Walnut consumption in pregnancy brain power enhancing effect in newborn babies Proven by scientists. It is a rich source of protein and helps you stay full for a long time. prevents weight gain. Balances the body's cholesterol level, protects from bad cholesterol.
The amount of walnuts that a pregnant mother should consume daily is 1 portion, 1 portion means 2 walnuts. Excessive use of walnuts during pregnancy has several risks and some side effects may occur. For example, excess walnut consumption May cause diarrhea in pregnancy. It prevents the absorption of iron minerals and the formation of blood clots.2 walnuts are 65 calories.Is it possible to lose weight in pregnancy? You can see our article named. Click the link below to access our article .// www. / Pregnancy-weight-give-normal-Is /
Additional Nutritional Advice During Pregnancy
- During pregnancy coffee consumption should be reduced. Prepared fruit juices and acidic beverages should not be preferred. Instead, probiotic sources such as milk, buttermilk and kefir should be preferred.
- Tea should be open and lemon, should not be drunk next to meals. May cause anemia.
- Thyroid hormone production increases during pregnancy and the need for iodine increases indirectly. Therefore, during pregnancy iodized salt should be used.
- Seasonal fruits and vegetables should be consumed and washed well.
- Empty energy sources such as sugar should be avoided. Molasses instead of sugar It should be consumed.
- Food such as sausage, sausage, salami containing additives should be consumed in as little as possible.
- Snacks should not be skipped. Changes in blood sugar should not be caused.
- In terms of weight control fries in oil should not be preferred. Instead, grill or oven cooking should be used.
- Rice rice has a high glycemic index and is quick to eat. Instead it is more nutritious and keeps it satiated for longer you can choose bulgur rice. Moreover, bulgur has an important place for brain development in the first trimester of the baby.
I wish you a healthy, happy and peaceful pregnancy period. See you in the next article.
Nutritionist Beyza Uyan