Pregnancy is a miraculous journey, filled with joy, anticipation, and the occasional craving. As a surrogate, you’re embarking on a selfless mission to help others fulfill their dreams of parenthood. Amidst the whirlwind of appointments and preparations that are part of the surrogacy process, it’s crucial to prioritize your own health and well-being, starting with what you eat. Here, we’ll explore a variety of healthy pregnancy snacks and recipes tailored to nourish both body and soul during this special time.
Nutritional Needs During Pregnancy
During pregnancy, a woman’s nutritional needs increase to support the health and development of the growing baby. Essential nutrients include folic acid, iron, calcium, protein, and omega-3 fatty acids. Folic acid, found in leafy greens, beans, and fortified cereals, is crucial in preventing neural tube defects and promoting the healthy development of the baby’s brain and spinal cord. Iron, abundant in lean meats, spinach, and lentils, is vital for producing extra blood to supply oxygen to the baby and prevent anemia in the mother.
Calcium, sourced from dairy products, fortified plant-based milk, and green vegetables, supports the development of the baby’s bones and teeth while maintaining the mother’s bone health. Protein, essential for the growth of fetal tissues and maternal breast and uterine tissue, can be obtained from lean meats, beans, eggs, and nuts. Omega-3 fatty acids, particularly DHA found in fatty fish and flaxseeds, are important for the baby’s brain and eye development. Ensuring a well-balanced diet rich in these nutrients helps optimize the health of both the mother and the baby during pregnancy.
Healthy Pregnancy Snacks
Go-to staples to always have on hand:
Fresh Fruit
Nature’s candy is not only delicious but packed with essential vitamins, minerals, and fiber. Opt for a colorful variety of fruits like berries, oranges, apples, and bananas for a refreshing and nutritious snack.
Greek Yogurt with Granola
Creamy Greek yogurt provides a protein boost while granola adds a satisfying crunch. Look for low-fat or unsweetened yogurt options and choose granolas with whole grains and minimal added sugars.
Vegetables with Hummus
Crisp, crunchy vegetables like carrots, cucumber, and bell peppers pair perfectly with creamy hummus. Not only does this snack provide a satisfying crunch, but it’s also loaded with fiber, vitamins, and healthy fats.
Nuts and Seeds
A handful of nuts and seeds is a convenient and nutrient-rich snack for busy surrogates. Almonds, walnuts, and pumpkin seeds are excellent sources of protein, healthy fats, and essential minerals like magnesium and zinc.
Hard-Boiled Eggs
Eggs are a nutritional powerhouse, packed with high-quality protein and a host of vitamins and minerals. Hard-boiled eggs make for a convenient and portable snack that can help keep you feeling full and satisfied between meals.
Healthy Pregnancy Snack Recipes
Here are eight healthy pregnancy snacks to test out when hunger strikes:
Greek Yogurt Parfait
Start your day with a refreshing Greek Yogurt Parfait. Begin by layering a cup of Greek yogurt in a bowl or glass, followed by a half-cup of granola and a half-cup of mixed berries such as blueberries, strawberries, and raspberries. Drizzle a tablespoon of honey over the top. If desired, repeat the layers for an extra treat.
Avocado Toast
For a savory option, try Avocado Toast. Toast a slice of whole-grain bread to your liking. Mash a ripe avocado and spread it evenly on the toast. Sprinkle with a pinch of sea salt, add some red pepper flakes for a bit of heat if you like, and finish with a squeeze of fresh lemon juice.
Smoothie Bowls
A Smoothie Bowl makes for a nutritious and vibrant snack. Blend a frozen banana, a half-cup of frozen berries, a half-cup of spinach, and a half-cup of almond milk until smooth. Pour the smoothie into a bowl and top with sliced banana, fresh berries, granola, and a drizzle of almond butter.
Veggie Sticks and Yogurt Dip
For a quick and easy snack, enjoy Veggie Sticks with Yogurt Dip. Arrange a variety of colorful vegetables such as baby carrots, cucumber sticks, bell pepper strips, and cherry tomatoes on a plate. Serve these crunchy veggies with a half-cup of your favorite yogurt dip for dipping.
Apples and Nut Butter
Nut Butter Apple Slices offer a deliciously sweet and satisfying snack. Slice an apple into thin wedges. Spread each slice with almond or peanut butter and, if desired, sprinkle a little cinnamon on top for added flavor.
Eggs and Avocado
For a protein-packed option, try Hard-Boiled Eggs with Avocado. Slice two hard-boiled eggs in half. Mash half an avocado and mix it with a pinch of salt, pepper, and a squeeze of lime juice. Spoon the avocado mixture onto the egg halves for a creamy, savory bite.
Cheese and Crackers
Create a simple yet delicious snack with Cheese and Whole-Grain Crackers. Slice an ounce of cheddar cheese and pair it with an ounce of whole-grain crackers. Add a handful of grapes on the side for a sweet and savory combination.
Oatmeal Energy Bites
Lastly, make Oatmeal Energy Bites for a convenient, no-bake snack. In a mixing bowl, combine one cup of rolled oats, a half-cup of peanut butter, a third-cup of honey, a half-cup of ground flaxseed, a half-cup of mini chocolate chips (if desired), and a teaspoon of vanilla extract. Roll the mixture into small balls and refrigerate for at least 30 minutes before enjoying.
These snacks provide a balanced mix of protein, healthy fats, and fiber, making them perfect for maintaining energy and supporting a healthy pregnancy. Enjoy these wholesome treats throughout your day!
Healthy Smoothies for Pregnancy
Few things are as refreshing and as nutrient dense as a homemade smoothie, which makes it ideal as a pregnancy snack.
Berry Blast Smoothie
Blend together mixed berries, banana, Greek yogurt, and a handful of spinach for a refreshing and nutrient-packed smoothie that’s bursting with flavor and antioxidants.
Green Goddess Smoothie
Combine kale or spinach, cucumber, avocado, pineapple, and coconut water for a creamy and hydrating smoothie that’s rich in vitamins, minerals, and healthy fats.
Peanut Butter Banana Smoothie
Blend together banana, peanut butter, almond milk, and a sprinkle of cinnamon for a creamy and satisfying smoothie that’s perfect for a quick energy boost.
Mango Tango Smoothie
Blend together mango, Greek yogurt, orange juice, and a splash of coconut milk for a tropical-inspired smoothie that’s packed with vitamin C and immune-boosting nutrients.
Chocolate Peanut Butter Protein Smoothie
Combine chocolate protein powder, peanut butter, banana, and almond milk for a decadent and protein-rich smoothie that tastes like dessert but is still nutritious and filling.
Are There Snacks Pregnant Women Should Avoid?
When it comes to snacks, pregnant women should be cautious of consuming items that are high in sugar, unhealthy fats, and artificial additives. Processed snacks like chips, candy bars, and sugary pastries can lead to excessive weight gain and increased risk of gestational diabetes. These snacks often provide little to no nutritional value, contributing empty calories without the essential vitamins and minerals needed for a healthy pregnancy. Additionally, high sodium content in many processed snacks can contribute to elevated blood pressure and swelling, which are common concerns during pregnancy.
Moreover, certain snacks can pose specific risks to both the mother and the developing baby. For example, unpasteurized cheeses and deli meats can harbor listeria, a harmful bacteria that can lead to severe infections and complications. Similarly, raw or undercooked eggs found in some cookie dough and homemade dressings can increase the risk of salmonella infection. It is crucial for pregnant women to opt for snacks that not only satisfy cravings but also support their health and the health of their baby, such as fresh fruits, nuts, and whole grain products.
Get More Tips Through Surrogacy By Faith
As a surrogate, taking care of yourself is paramount to ensuring a healthy and successful pregnancy journey. By incorporating a variety of nutrient-rich snacks, recipes, and smoothies into your diet, you can nourish your body and support the growth and development of the precious life you’re carrying. Remember to listen to your body, stay hydrated, and indulge in occasional treats in moderation. Your well-being is not only important for you but for the beautiful journey you’re undertaking for others.
For more great tips and excellent support, choose Surrogacy by Faith! If you’re interested in becoming a surrogate with us, please fill out our Surrogate Initial Inquiry form. Or, if you’re interested in working with us as intended parents, then proceed to our Intended Parents Initial Inquiry Form. Our knowledgeable and caring team is waiting to hear from you, and is ready to help you throughout the surrogacy journey.