Pregnancy heralds a new beginning in the life of a woman. While she is anticipating the arrival of a newborn, she has to take care of herself and her baby. Pregnancy calls for taking care of one’s diet and nutrition by incorporating a host of food items that will ensure adequate nutrient supply to your body. Snacking is required during pregnancy as during this crucial time, the body works overtime to provide nutrition to the developing fetus. Instead of opting for calorie-filled and sugar-rich foods, you should go for healthier options. This article is especially catering to the snacking needs of busy urban moms-to-be who are looking out for healthier options for their in-between meal cravings.
15 Easy-to-make snacking options for urban pregnant women
Enlisted below are a list of convenient and nutritious snacking items for pregnant women with busy urban lifestyles.
- Fruit chaat: A fruit chaat bowl not only gives you a flavorful mix of different fruits, but also a rich-blend of carbohydrates, iron, and protein. Bring out all the seasonal fruits from the refrigerator and chop them into fine pieces. Adding a dash of chaat masala or black salt, toss them well and you have a healthy snacking option before you!
- Oatmeal: An easy-to-cook and rich in fibers, oatmeal contains healthy carbohydrates and potassium. It can be cooked in a microwave, just by adding milk or water to it. For enhanced flavor, you could add some raisins or nuts. However, you should not use instant oats mix as they contain preservatives which may not be good for your pregnancy.
- Aloo-paneer chaat: A very rich source of calcium, this dish can be prepared with boiled potatoes and paneer which is cut and then fried a little. Add some green peas, chaat masala, salt, and a hint of lemon juice. Mix well and garnish with fresh, chopped coriander.
- Sandwiches: Using multi-grain bread, you can make any type of sandwich with different fillings. Sandwiches are a good source of carbohydrates, proteins, and other minerals as well. You can try tomato and cucumber sandwich, with lettuce for that extra crunch and fiber. If you are a non-vegetarian, you can add a slice of chicken ham to your sandwich.
- Porridge: You can have oat or broken wheat (daliya) porridge for a prolonged energy boost as porridge will release energy over a long time because it takes more time to digest than refined cereal. You can add cut fresh fruit, chopped vegetables, or a variety of nuts for a twist of taste.
- Sprouts: Sprouts are nutrient-packed snacks that are also a good source of iron and fiber. There are various ways of incorporating sprouts in your diet such as in salads, in raita, in parathas, or even soups for that matter!
- Curd with almonds: Curd contains natural probiotics and is a good source of calcium. It may help fight against infections. On the other hand, almonds contain B vitamins, especially folate and vitamin B6 which are essential during your first trimester. Instead of eating these as such, you can make almond lassi or shrikhand out of these two ingredients.
- Corn chaat: Corn is rich in vitamin B6 and fiber. To make this chaat, take some boiled corn and sprinkle lemon juice, pepper, or chaat masala.
- Dhokla: Fermented foods such as dhokla are high in probiotics and can aid your digestive system. Being low on calorie count and high in taste, dhokla can make a great snacking option. Adding boiled vegetables such as carrots, beans, and corn to the batter will give it an added flavor.
- Upma: Upma is a good way to add protein and fiber to your diet. Make upma with iron-fortified semolina (suji), along with a variety of vegetables for added nutrition.
- Idlis: The versatile idli can be upgraded by adding grated carrots, beans, curry leaves, coriander leaves, and cabbage to the batter. Enjoy steamed idlis with coconut or coriander and mint chutney, along with lentil-rich sambar for a boost of iron.
- Roasted chana: Roasted chana is an easy-to-carry snacking option for pregnant women for getting instant fiber, iron, and omega 3 fatty acids. Enjoy it with a healthy, nutritious drink of your choice.
- Puffed rice (murmura or chivda): A healthy snack is obtained when you mix murmura with chopped vegetables or some roasted peanuts.
- Kheer: This snack is to help you deal with your sweet cravings. Kheer made with suji, rice, or sabudana makes for a wholesome dessert. To make it more light and easy-to-digest, try using double-toned milk and substituting sugar with jaggery. To throw in more nutrients and fiber, add nuts, raisins, and dry fruits to the kheer.
- Poha: Just like puffed rice, flattened rice (poha) can be made into a healthy snack by adding chopped vegetables such as carrots, tomato, onions, beans, or roasted peanuts.
It’s very challenging to balance your diet with your work, especially during pregnancy. You may not have the time to head into the kitchen and make elaborate snacks for yourself. With the above list of healthy snacking options, you can rest assured that your nutrient requirements are met and that too, within less time. Try carrying snacks such as idlis and upma in your box that will keep your stomach full and help you fight against nausea and vomiting.
References:
1. 10 healthy Indian snacks for working pregnant women. Women’s web. https://www.womensweb.in/2019/06/10-healthy-indian-pregnancy-snacks-for-working-pregnant-women/.
2. 10 must-have healthy snacks for pregnant women. Healthy Master. https://healthymaster.in/blogs/blog/10-must-have-healthy-snacks-for-pregnant-women.
3. 20 healthy snacks for pregnancy. Babycenter. https://www.babycenter.in/l25006449/20-healthy-snacks-for-pregnancy-photos.
4. Pregnancy eating tips: Indian healthy snacks for pregnant women. Chennai food blog. https://chennaifoodblog.in/health/indian-healthy-snacks-for-pregnant-women/. .
