Last updated July 2011. Planned review date: July 2013

200 calorie pregnancy snacks

How much should you eat in pregnancy? During most of your pregnancy you do not need to take in extra calories (over the recommended 2,000 a day for women). In the third trimester you should eat an extra 200 extra calories a day. The following 200 calorie pregnancy snacks are tasty as well as nutritious!

The brain booster: Mackerel pate on oatcakes
Oily fish is a great source of important omega-3 fats, which are associated with the baby's brain development and nervous system. As an added bonus, the omega-3 is beneficial for your heart. Oats have a low glycaemic index, which helps keep your blood sugar levels stable. 200 calories = approximately two oatcakes with pate.
Ingredients One smoked mackerel fillet two spring onions or herbs of your choice, chopped (optional) 75ml thick natural yoghurt pepper lemon Recipe Remove any bones or skins from the mackerel and place into a bowl. Add the chopped spring onions or herbs plus the yoghurt and mix well. Season with black pepper and a squeeze of lemon. Cover and chill for at least one hour. Back to top
The bone builder: Low fat yoghurt with seeds and fruit
It's well known that dairy foods are a good source of calcium, which is important for healthy bone development, but did you know that seeds and nuts are also rich in calcium? This tasty snack can be eaten at any time of day and will boost your calcium intake as well as healthy fats. 200 calories = one small pot of yoghurt with seeds and fruit.
Ingredients One small pot of low-fat yoghurt (125 grams) one tablespoon of sesame seeds one tablespoon of berries of your choice Recipe Layer the yoghurt, berries and seeds in alternate layers into a small glass or serving dish. Back to top
The energy giver: Cereal cookie
This cookie is very quick and easy to make and can be a good snack to eat on the go. The ingredients include breakfast cereal, which often has iron and folate added, both of which are important nutrients for a healthy pregnancy. Dried fruit, particularly dried apricots, are also a good vegetarian source of iron. 200 calories = one medium sized cookie.
Ingredients 100 grams rolled oats 125 grams fortified crispy cereal (check the cereal packet) 300 grams all-purpose flour 60 grams brown sugar tablespoon of honey one teaspoon baking soda one teaspoon baking powder one teaspoon ground cinnamon two tablespoons vegetable oil 60ml water three egg whites one teaspoon vanilla extract 35g raisins 35g chopped dried apricots 35g chopped walnuts Recipe Preheat your oven to 350 degrees F (175 degrees C). Mix together the oats, cereal, flour, baking soda, baking powder and cinnamon. Pour in the vegetable oil, water, egg whites and vanilla. Stir in the raisins, walnuts and apricots. Scoop golf ball sized balls onto a baking sheet and flatten into cookie shapes. Bake for 8 to 10 minutes. Remove from the oven and cool on a rack. Back to top
Eyesight booster: Carrot batons and hummus
Vitamin A is important for development of baby's visual function, but it's important not to have too much vitamin A in pregnancy as this can be harmful for the baby. Beta-carotene, which is water soluble, is found in green leafy vegetables and yellow-orange vegetables. The body can convert beta-carotene to vitamin A, so eating these vegetables will make sure that you get some vitamin A without overdoing it. 200 calories = approximately two heaped tablespoons of hummus plus carrots.
Ingredients Carrots, chopped into batons hummus, either bought from the shop or home made (half a tin of drained chickpeas, squeeze of lemmon juice, one and a half tablespoons tahini, two cloves crushed garlic, two tablespoons olive oil) Recipe Blend all the ingredients together until they make a smooth paste. Back to top
The relaxer snacker: Banana and oat smoothie
This tasty smoothie contains milk, which is a good source of calcium, and oats, which score low on the glycaemic index. It makes a more relaxing substitute to drinks containing caffeine. 200 calories = approximately 250mls of smoothie.
Ingredients 150mls of your usual milk 2 tablespoons of fine oatmeal 1 banana Sprinkle of cinnamon or drizzle of honey to taste (optional). Recipe Use a blender to combine the ingredients and serve in a small glass.
All recipes provided by Suzanne Barr, Research Dietitian, King's College London Sources Horrocks LA, Yeo YK, Health benefits of docosahexaenoic acid (DHA). Pharmacological Research, 1999 Sep;40(3):211-25 London B, Albert C, Anderson ME et al. Omega-3 Fatty Acids and Cardiac Arrhythmias: Prior Studies and Recommendations for Future Research, Circulation, 2007, Vol 116: e320-e335 Foster-Powell K, Holt SHA and Brand-Miller JC, International table of glycemic index and glycemic load values, American Journal of Clinical Nutrition, 2002, Vol 76, No 1, 5-56 Food Standards Agency, McCance & Widdowson's The Composition of Foods, 6th summary edition, 2002, FSA National Institute of Clinical Excellence, Routine care for the healthy pregnant woman, Clinical Guideline 6, NICE, 2008

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