Pregnancy is a unique and transformative period when a woman experiences many physical and emotional changes. One of the most common experiences during pregnancy is cravings for food at any time of the day. But it gets challenging to find healthy food items for munching.
don’t worry, we have brought some healthy snacks for pregnant women that will take care of the health of both mother and baby.
List of 10 Best Snacks for Pregnancy
Makhana (Fox Nuts)
Makhana or fox nuts can be an excellent snack for pregnant women due to their high protein and low-calorie content. As you know makhanas are a kind of food like popcorn, these are very tasty and amazing snacks for pregnant ladies to pass the time. They are rich in calcium, iron, and antioxidants and can help in several ways like making bones healthy and combating oxidative stress. Lightly roast makhanas with minimal spices to get a crunchy and satisfying treat.
Ingredients
Makhana, ghee or olive oil, salt, spices (such as turmeric or black pepper)
Millet Porridge
Millet porridge is a quick and healthy snack during pregnancy. Millets, such as ragi, bajra, and jowar, all are super rich in iron, calcium, and fiber. These tiny grains are essential for fetal development and the prevention of anemia. So, during this time, you can use millets to make porridge as pregnancy snacks. A bowl of piping hot porridge can help you maintain blood sugar balance and extend sensations of fullness.
Ingredients
Millets (ragi, bajra, or jowar), milk or water, jaggery or honey, nuts, and fruits.
Sweet Potato Chaat
Sweet potato chaat is a tasty, high-nutrient dish that is perfect for expectant mothers. Sweet potatoes are rich in vitamins A and C, potassium, and fiber, all of which help to maintain a healthy immune system and gut. The tastes of this mouthwatering chaat are precisely balanced between sweet, tangy, and spicy. Lemon juice and chaat masala are used to season it.
Ingredients
Sweet potatoes, chaat masala, lemon juice, coriander, salt, and black pepper.
Amaranth Laddoos
Amaranth ladoos, also known as Rajgira Laddoos, are a popular Indian sweet treat made with amaranth seeds or Rajgira. Amaranth seeds are a good source of protein, fiber, and minerals. These are a nutritional powerhouse due to their high calcium, protein, and fiber content. Throughout pregnancy, these lads are excellent for maintaining energy levels and bone health. A tasty and nourishing snacks for pregnant women is made when the natural sweetness of jaggery is combined with the nutty flavor of amaranth.
Ingredients
Amaranth flour, jaggery, ghee, cardamom powder, nuts (optional).
Ragi Cookies
Ragi cookies are a great way to get your recommended daily intake of calcium, iron, and dietary fiber without sacrificing flavor. Studies have shown that the plant of ragi, often called finger millet, can strengthen bones and reduce blood sugar. Just bake ragi flour to make crunchy cookies that are the ideal way to fill your sweet taste cravings during pregnancy days. You will acquire loads of nutrients at the same time.
Ingredients
Ragi flour, whole wheat flour, butter or ghee, jaggery or brown sugar, baking powder, nuts (optional).
Oats and Millet Upma
Make Oats and millet upma to produce filling and healthy snacks for pregnant women. Millets and oats combine minerals, fiber, and protein to make a satisfying meal that supports a healthy digestive system and sustained energy. The meal is more substantial and well-balanced because of the vegetables’ increased vitamin and mineral content.
Ingredients
Oats, millet (such as ragi or bajra), mixed vegetables (carrots, peas, beans), onions, mustard seeds, curry leaves, green chilies, salt, and lemon juice.
Sesame Ladoos (Til Ke Laddoo)
Sesame ladoos are snacks for pregnant ladies due to their high calcium, iron, and healthy fat content. These laddoos encourage healthy bones and guard against anemia. The natural sweetness of jaggery coupled with the nutty flavor of sesame seeds results in a satisfying and nutritious snack that boosts your energy levels.
Ingredients
Sesame seeds, jaggery, ghee, cardamom powder.
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Quinoa Salad
Quinoa salad is an excellent high-protein, high-fiber dish that is ideal for expecting mothers because it contains all of the important amino acids. Quinoa provides steady energy and aids in the growth of the embryo. This salad is extremely hydrating and high in nutrients. You can add some fresh veggies as a basic dressing to this healthy pregnancy snack.
Ingredients
Quinoa, mixed vegetables (cucumbers, tomatoes, bell peppers), olive oil, lemon juice, salt, pepper.
Boiled Sweet Corn
Boiled sweet corn is a quick, simple, and high-nutrient snack that’s rich in fiber, antioxidants, and vitamins B and C. It is an excellent source of energy, improves immunity, and aids with digestion. Expectant mothers might choose this delightful, slightly spicy snack with a lemon juice topping as a healthy option.
Ingredients
Sweet corn, salt, black pepper, lemon juice.
Sprouted Moong Salad
Sprouting moong salad is a high-protein, high-fiber meal that promotes digestive health and offers vital minerals like iron, calcium, and vitamins. This salad is great for pregnant women because it’s light and easy to digest. You can combine some chopped veggies and lemon juice to enhance its taste.
Ingredients
Sprouted moong beans, tomatoes, cucumbers, onions, coriander, lemon juice, salt, pepper.
Benefits of Healthy Pregnancy Snacks
The healthy snacks for pregnant women that we have mentioned in our blog are not only just for filling purposes, these pregnancy snacks have so many health benefits for pregnant women. Here is a list:
Nutrient richness
Indian healthy snacks during pregnancy are rich in various nutrients. Pregnancy snacks such as sesame ladoos, makhana, and millets, are excellent options due to their high content of calcium, iron, protein, and fiber. These nutrients assist the growth of the fetus and the mother’s overall health and bones.
Gives you energy boosting throughout the day!
Our curated list of snacks for pregnant ladies is all meant for an energy boost. Pregnant women sometimes feel low and drowsy during this journey. That’s why these pregnancy snacks provide a quick and sustained energy boost. Try snacks like amaranth laddoos and sweet potato chaat, and stay active from morning to night!
Get rid of digestive problems!
Eating a lot of fiber may help you to maintain a healthy digestive system. You will get some additional benefits that will guard against pregnancy-related issues like constipation and bloating. Oats, millet upma, and sprouted moong salad are a few of these healthy snacks for pregnant women.
Helps to control weight
During your pregnancy journey, eating wholesome snacks will help you keep an eye on how much weight you gain. Foods high in nutrients, low in calories, and filling, such as quinoa salad and boiling sweet corn, can help you maintain a balanced diet.
Blood sugar control
Blood sugar and diabetes can impose serious threats during pregnancy. Eating whole-grain pregnancy snacks throughout the day reduces the risk of gestational diabetes and helps to maintain steady energy levels. The two best healthy snacks for pregnant women are millet porridge and ragi biscuits.
Some Recipe of Healthy Snacks for Pregnant Women
Here are some easy recipes to make healthy pregnancy snacks. We have mentioned the ingredient list above along with the description. Just follow these easy steps and get some healthy snacks for pregnant women.
Makhana (Fox Nuts)
- Heat 1 teaspoon of ghee or olive oil in a pan.
- Add 1 cup of makhana and roast on low heat for 5-7 minutes until crispy.
- Sprinkle salt and a pinch of turmeric or black pepper for flavor.
- Mix well and serve.
Millet Porridge
- In a pan, add 1 cup of millets (ragi, bajra, or jowar) and dry roast for a few minutes.
- Add 3 cups of water or milk and cook until the millets are soft.
- Sweeten with jaggery or honey.
Sweet Potato Chaat
- Boil 2 sweet potatoes.
- Mix the sweet potato pieces with 1 teaspoon of chaat masala, juice of 1 lemon, and chopped coriander.
- Add salt and black pepper to taste.
- Toss everything together and serve.
Amaranth Laddoos
- Dry roast 1 cup of amaranth flour in a pan for a few minutes.
- Melt 1/2 cup of jaggery with 2 tablespoons of water.
- Mix the roasted amaranth flour with the melted jaggery and add 2 tablespoons of ghee.
- Make ladoos with this.
Ragi Cookies
- Preheat the oven to 180°C (350°F).
- Mix 1 cup of ragi flour, 1/2 cup of whole wheat flour, 1/2 cup of jaggery or brown sugar, 1/2 cup of softened butter or ghee, and 1 teaspoon of baking powder together.
- Knead everything well and make small balls.
- Flatten each ball and place it on a baking tray.
- Bake for 12-15 minutes until the edges are golden brown. Let them cool before serving.
Oats and Millet Upma
- Dry roast 1/2 cup of oats and 1/2 cup of millets (ragi or bajra) separately.
- Heat 1 tablespoon of oil and add mustard seeds, curry leaves, and chopped green chilies.
- Add chopped vegetables (carrots, peas, beans).
- Add the roasted oats and millets.
- Pour in 2 cups of water, add salt and cook until the mixture thickens.
References
- ResearchGate – Nutritional And Medicinal Importance Of Makhana
- International Journal of Home Science – Finger millet (Ragi) as an essential dietary supplement with key health benefits
- National Library of Medicine – A Review of Health-Beneficial Properties of Oats
- ResearchGate – Sweet Potato: Its Nutritional Factor and Health Benefits
