Nutritious food options for expectant mothers.

1.A snack that consist of yogurt mixed with nuts and fruits

Consume three portions of low-fat dairy daily for sufficient calcium intake for both yourself and your baby for healthy bones and teeth. Greek yogurt has more protein than regular yogurt and can keep you feeling full. Plain yogurt is less sugary than flavored yogurt but both are nutritious. Add 1-2 tablespoons of nuts for protein and fiber and top it with fruits like berries, diced peaches in 100% fruit juice or raisins.

2.A snack combination of apples, peanut butter and crackers

You will feel satisfied between meals by consuming a snack that has protein, fiber, and healthy fats. Spread 1-2 tablespoons of peanut butter on sliced apples and whole-grain crackers. Opt for natural peanut butter instead of regular, which contains unhealthy hydrogenated oil. Experiment with different types of nut butter such as almond or cashew and fruits like pears or bananas.

3.Feruit and Chocolate

Feeling the urge to have chocolate? It can be beneficial to your health as it may reduce the risk of preeclampsia, a condition that causes high blood pressure and damages organs in some pregnant women. Keep your snack balanced by pairing a small chocolate bar with fruit or choosing chocolate-covered fruits. To boost your dairy intake and support your baby's bone development, you can try chocolate pudding made with low-fat milk or chocolate yogurt that contains gut-friendly bacteria.

4. Smoothies

Begin by using yogurt or milk as the foundation for one of your daily servings of dairy. Fruit juice is high in empty calories. Add bananas or berries for sweetness (frozen fruits will thicken your smoothie). For added vitamins and fiber, include fresh spinach or celery in your smoothie without changing the taste. Peanut butter provides protein and cocoa powder can give a chocolate flavor without adding too much sugar.

5.A snack of tortilla chips with guacamole

To satisfy a crunchy craving, opt for whole-grain and high-fiber tortilla chips. Dip them in guacamole, which is a good source of folate, a B vitamin that helps prevent birth defects and also contains healthy fats for heart. If you don't like avocados, bean dip is a protein-rich alternative. Chips that are baked are better for you than those that are fried.

6.A snack of hummus, vegetables, and pita chips

This snack is a good balance of fiber-rich ingredients that will aid in digestion. It is easy to put together by getting pre-sliced vegetables like carrots, celery, and peppers from the produce section, single-serve packs of hummus from the refrigerator aisle, and fresh or pita chips from the bakery or snack aisle. Opt for whole wheat pita for more fiber.

7.A sandwich that includes half a serving of tuna as the filling.

The new guidelines state that it is safe for pregnant women to consume 2-3 servings of fish per week. Light tuna, which is high in protein and low in mercury, is a good source of omega-3 fatty acids and DHA, which aid in brain development for your baby. To increase fiber and healthy fats, pair it with avocado on whole wheat bread. As an on-the-go option, bring a single-serve pouch of vacuum-sealed tuna and a bag of whole-grain crackers to make a fresh snack anywhere.

8. Trail Mix

Enjoying both sweet and savory snacks? Trail mix can be a great option. Opt for trail mix that contains salt-free nuts, sugar-free dried fruits, and dark chocolate. Nuts and dried fruits both provide fiber which can help with constipation. Dark chocolate is healthier as it has less sugar and more fiber, iron, and other minerals. You can make your own mix or purchase a pre-made mix, some of which come in single-serving packs that are easy to take on the go.