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Pregnancy Snacks


~ Eat in moderation ~ 

According to San Fransico Gate's Healthy Eating, "The exact amount of fruit you need depends on your age, weight, height, and how far along you are in the pregnancy. They recommend consulting a doctor or nutritionist about your pregnancy diet" (Coila).

 1. String Cheese
Low-fat mozzarella string cheese is a great source of calcium. According to Baby Center.com, "One string cheese has the same amount of calcium as an 8-ounce glass of milk (10 Fast Foods A Pregnant Woman Could Love)."

2. Eggs
According to dietitian Elizabeth Ward, "One egg has about 90 calories and contains quality protein that is essential for pregnancy. It is rich in choline, which is good for baby's growth and brain development and helps prevent neural tube defects. Eggs are high in cholesterol, but somewhat low in saturated fat with 1.5 grams per egg. Healthy women with normal blood cholesterol levels can eat one to two eggs a day" (Lack). If you're like me and suffer from high cholesterol (mine is from genetics, I've been diagnosed with it since I was 19 and I am healthy), I eat a max of 2-3 eggs in one week. According to Nutrition Authority, "Eggs contain Lutein and Zeaxanthin, two antioxidants that benefit eye health. Studies have shown people who consumed adequate amounts of these nutrients reduce the risk of two eye disorders: cataracts and macular degeneration" (Gunnars).

 3. Apples
According to BoldSky.com, pregnant women can benefit from eating apples for many reasons. "Apples are rich in iron, which can help prevent anemia. They are rich in insoluble fiber and can aid in digestion. Another thing apples are rich in is Vitamin C, which helps build immunity. Apples are good for cleansing and detoxifying your body of Mercury and lead.  Pregnant women who eat apples are protecting their unborn babies from as HTML attacks later in childhood. Another benefit of eating apples during pregnancy is they are said to offer quick energy due to its carbohydrate content and have little calorie content" (Benefits of Eating Apples During Pregnancy). According to Mom Junction, green apples are good for pregnancy. "Apples are good for digestion, the sweet-tart flavor of a green apple may help improve appetite, and they contain antioxidants that can help prevent damage to DNA. One of the causes of pre-eclampsia is a deficiency in Vitamin C. Apples are rich in Vitamin C. Many women suffer from skin issues in pregnancy, but apples are rich in Vitamin A, B, C, and those can help keep skin healthy and radiant. The side effects warning is apples are low in calories, so you need more food in your diet. Eating too many may fill you, but won't give you calories and eating too many apples can cause you not to gain weight or weight loss" (Chakravarty). 

 4. Plums
According to Mom Junction, plums have many benefits during pregnancy. "Plums help absorb iron and they are full of fiber, so they help prevent constipation and hemorrhoids. They are a great way to get energy since they are rich in antioxidants and potassium. The potassium can regulate blood pressure. Plums are one of the best fruits you can eat to help prevent gestational diabetes or manage it, because of its low glycemic index. The side effects warning is plums have oxalates, so if you are prone to kidney stones, you may want to avoid them. Plums are also said to have zero calories, so similar to apples, if you eat a lot, you may fill up, but won't give you the calories you need" (Chakravarty).

 5. Watermelon
According to Fit Pregnancy, "Watermelon helps with heartburn and swelling. It has high water content at 92% and the fruit sugars are said to help alleviate morning sickness and dehydration. The minerals are said to help prevent muscle cramps that occur in the third trimester. Watermelon is also richer in lycopene than tomatoes and  a study in the International Journal  of Gynecology and Obstetrics found that daily lycopene supplements reduced the incidence of preeclampsia by 50% and test subjects were given 4 milligrams of lycopene. Watermelon is said to have triple the amount in a single serving.  Watermelon is also packed with Vitamins A, C, B6, and full of potassium and magnesium. Potassium regulates water balance in the blood and body tissues during pregnancy" (Perkins). The side effect warning is watermelon has high glucose content and eating excessive amounts can lead to high levels of blood sugar and high levels of blood sugar can turn into gestational diabetes. Watermelon also works as a cleanser, which is good for the body. Using it as a cleanser, however, could flush out essential nutrients the body needs - so one should avoid excessive consumption. Avoid eating watermelon that has stayed out long. Always eat freshly cut fruit. If you eat spoiled watermelon, it may lead to gastric problems, nausea, and vomiting" (9 Benefits of Eating Watermelon).

 6. Blueberries
According to San Fransico Gate's Healthy Eating, "Medline Plus says Blueberries are safe during pregnancy when consumed in quantities usually eaten as food. However, pregnant women should avoid consuming excessive amounts, since large amounts have not been studied during pregnancy. One cup of blueberries contains 114 milligrams of potassium, which is essential for blood pressure control. The fiber in blueberries may help reduce the chance of hemorrhoids or becoming constipated" (Coila).

 7. Mangoes
According to Dr. Ashwini Nabar, Baby Center's India expert in Gynecology and Obstetrics, pregnant women can eat mangoes. She says, "Mangoes are rich in iron, Vitamin C, Vitamin A, Vitamin B6, potassium, and folic acid. They are also rich in fiber, which can help prevent constipation, and are a good source of energy and antioxidants." She explains, "Mangoes are naturally sweet and they contain more sugar than most fruits, about 15 grams of sugar per 100 grams. They are also high in calories and make a great snack for the third-trimester." Because of the sugar content, pregnant women with gestational diabetes maybe advised not to eat mangoes. She encourages that mangoes to be eaten in moderation (Nabar).


For some of my favorites, 
Bibliography
"9 Benefits Of Eating Watermelon During Pregnancy." STYLE CRAZE. Style Craze, 2014. Web. 07 Aug. 2015. <http://www.stylecraze.com/articles/benefits-of-eating-watermelon-during-pregnancy/>.

"10 Fast Foods a Pregnant Woman Could Love (and Five to Avoid) | BabyCenter." BabyCenter. Baby Center, LLC, 2015. Web. 06 Aug. 2015. <http://www.babycenter.com/0_10-fast-foods-a-pregnant-woman-could-love-and-five-to-avoid_1313899.bc>.

 10 Proven Health Benefits of Eggs. Digital image. Authority Nutrition.com. Authority Nutrition, 2015. Web. 06 Aug. 2015. <http://authoritynutrition.com/10-proven-health-benefits-of-eggs/>.

"Benefits Of Eating Apples During Pregnancy." Bold Sky, Limitless Living. Greynium Information Technologies Pvt. Ltd., 20 Mar. 2014. Web. 06 Aug. 2015. <http://www.boldsky.com/pregnancy-parenting/prenatal/2014/eating-apples-during-pregnancy-good.html#slide34112>.

CHAKRAVARTY, CHHANDITA. "9 Health Benefits Of Eating Plums During Pregnancy." Mom Junction. Mom Junction, 27 Jan. 2015. Web. 06 Aug. 2015. <http://www.momjunction.com/articles/benefits-of-eating-plums-during-pregnancy_00136829/>.

CHAKRAVARTY, CHHANDITA. "10 Health Benefits Of Eating Green Apples During Pregnancy." Mom Junction. Mom Junction, 13 Jan. 2015. Web. 06 Aug. 2015. <http://www.momjunction.com/articles/benefits-of-eating-green-apples-during-pregnancy_00122385/>.

Coila, Bridget. "Can Pregnant Women Eat Blueberries?" Healthy Eating. Demand Media, n.d. Web. 08 Aug. 2015. <http://healthyeating.sfgate.com/can-pregnant-women-eat-blueberries-3659.html>.

Gunnars, Kris. "10 Proven Health Benefits of Eggs." Authority Nutrition.com. Authority Nutrition, 06 May 2014. Web. 06 Aug. 2015. <http://authoritynutrition.com/10-proven-health-benefits-of-eggs/>.

Lack, Evonne. "The. 10 Best Foods for Pregnancy." BabyCenter. Baby Center, LLC, May 2013. Web. 06 Aug. 2015. <http://www.babycenter.com/0_the-10-best-foods-for-pregnancy_10320506.bc#articlesection5>.'

Nabar, Ashwini, Dr.  "Can I Eat Mangoes during Pregnancy?" Baby Center India. Baby Center, L.L.C, 2015. Web. 28 Oct. 2015. <http://www.babycenter.in/x1040455/can-i-eat-mangoes-during-pregnancy>.

Perkins, Leigh Brown. "Why You Need More Watermelon in Your Pregnancy Diet." Fit Pregnancy. Meredith's Women's Health Corporation, 2015. Web. 07 Aug. 2015. <http://www.fitpregnancy.com/nutrition/prenatal-nutrition/watermelon-wonders>.

 Sargento® Natural String Cheese Snacks. Digital image. Sargento.com. SARGENTO FOODS INC, 2015. Web. 06 Aug. 2015. <http://www.sargento.com/our-cheese/snacks/string-cheese/sargento-natural-string-cheese-snacks>.

To read any article featured in this post,
 click on the article links in my Bibliography.
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