With all the messages about what not to eat, sometimes it’s hard to find something to “fill the gap” during pregnancy. You need to be sure that the foods you choose are safe, healthy and nutritious but they need to taste good too!  As you know, pregnancy places extra demands on your emotions and body, with an increase in energy and nutrient requirements. So nutrient-rich foods (those particularly high in vitamins and minerals) are great choices because the body needs more vitamins and minerals such as calcium, iron and folate.

So now you know the theory, how do you put it into practice? 

Quick and easy snacks you can have in the cupboard, your handbag or your desk are:

• Dried fruit like apricots, apples, peaches, figs, raisins, cranberries or sultanas. Being high in fibre, dried prunes can be considered if constipation is a concern.
• Nuts¹, which are packed with protein, monounsaturated and polyunsaturated fats, fibre and Vitamin E. Brazil nuts are an excellent source of selenium, which is needed for the growth of your baby and is an antioxidant.
• Muesli bars are sometimes high in sugar or fat, but they are a good source of energy when an afternoon pick-me-up is required! Depending on the type, they are a source of fibre, folate and other B vitamins.

Fruit – you just can’t beat it! Fruits are low in fat, high in vitamins and antioxidants, a good source of fibre and are readily available. They are available fresh, dried, canned and frozen, so depending on where you are there is usually a suitable fruit option.

Fruit juice is high in vitamin C and some varieties are fortified with calcium or folate (it will say this on the label).

Yoghurt makes a great snack as it is a good source of protein and calcium.

Crackers and cheese are a good choice as the cheese is another good source of protein and calcium, but choose hard cheeses like colby, tasty, edam or cheddar.

The good old sandwich makes a healthy snack. Try fillings like:

• Tinned tuna (good source of protein and omega-3 fatty acids, iron, zinc, selenium and iodine), tinned salmon (like tuna but with more calcium), cheese and pineapple, marmite and cheese…in fact cheese and just about anything!
• You can vary things and choose fruit bread or some of the amazing variety of grain breads now available.

At the end of the day, if you fancy a little something in the evening try a bowl of breakfast cereal, like cornflakes or rice bubbles. Most breakfast cereals are valuable sources of folate and vitamins and the added milk gives you even more calcium!

 ¹Avoid peanuts and peanut products if there is a family history of peanut allergies.

Endorsed by our New World Nutritionist  ||   Proudly Partnering with Parents Centre

Thinking about antenatal classes? Parents Centre run excellent Childbirth Education Classes throughout New Zealand. Contact your local centre or go to www.parentscentre.org.nz for details.

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