10 healthy snacks for added energy in pregnancy

This advice is for people without a history of disordered eating. If you've been affected by disordered eating, an eating disorder, or are concerned about your health, talk to your doctor. Don’t make any changes to your diet without talking to your doctor, midwife or health care team first.

During pregnancy, some people may prefer eating small meals more regularly, or having snacks between meals, especially in the third trimester. 

It is best to choose snacks that give the energy and nutrients that you and your baby need. Try to reduce snacks that are high in fat, salt and sugar. 

During the third trimester of pregnancy, it is recommended that you get about 200 more calories a day. These snacks are all around 200 calories and will give you energy and nutrients.  

Malt loaf with a satsuma

     

Image of malt loaf on a plate with a satsuma that has been peeled into segments.
Boiled egg and soldiers on a plate

Wholemeal toast with honey and apple slices and milk

   

Apple segments on a plate with toast and a glass of milk

Popcorn with apple slices and milk

     

Popcorn and apple slices with a glass of mlik

Pitta bread, houmous, pepper and cucumber sticks and milk

   

Sticks of cucumber, red pepper and pitta bread with a pot of houmous and a glass of milk

Spicy potato wedges with tomato salsa

    

Potato wedges on a plate with a pot of tomato salsa and a glass of milk on the side

Avocado on melba toast with cherry tomatoes and red pepper sticks

   

Avocado on melba toast with cherry tomatoes and red pepper sticks on a plate with a glass of milk on the side

Extra calcium and iodine snacks

It is important that women and birthing people get enough calcium and iodine when they are pregnant. These snacks can help you get enough of these nutrients if you eat at least 1 portion a day.  

Soya yoghurt with mango

    

Diced mango on top of a bowl of plain yoghurt

Frozen yoghurt with grapes

  

Image of frozen yoghurt in a bowl topped with grapes

Yoghurt and fresh fruit smoothie

This recipe makes 4 portions of about 200ml

400g natural yoghurt

100ml milk  

320g berries (blueberries, strawberries, blackberries)

Put all the ingredients into a blender and blend until smooth. Or, use a jug and blend using a hand-held blender. Drink this immediately or keep it in the fridge until you want it.

Find out more about how to eat well in pregnancy. 

Fruit smoothie seen from flat lay angle

Many thanks to Dr Helen Crawley from First Steps Nutrition for these recipes. 

Plus:

National Institute for Health and Care Excellence (NICE). Weight management before, during and after pregnancy. Public health guideline [PH27] https://www.nice.org.uk/guidance/ph27/chapter/Recommendations#recommendation-2-pregnant-women 

NHS (2020b). Have a Healthy Diet in Pregnancy. [online] NHS. Available at: https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/  [Accessed 23 Jul. 2024] (Page last reviewed: 21 April 2023 Next review due: 21 April 2026)

National Health Service (2020). Vitamins, minerals and supplements in pregnancy. [online] nhs.uk. Available at: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/   [Accessed 23 Jul. 2024]. (Page last reviewed: 1 September 2023 Next review due: 1 September 2026)

www.cochrane.org. (2017). Iodine supplementation for women before, during or after pregnancy. [online] Available at: https://www.cochrane.org/CD011761/PREG_iodine-supplementation-women-during-or-after-pregnancy  [Accessed 23 Jul. 2024].

NICE (2010). Recommendations | Weight management before, during and after pregnancy | Guidance | NICE. [online] www.nice.org.uk. Available at: https://www.nice.org.uk/guidance/ph27/chapter/Recommendations#recommendation-2-pregnant-women [Accessed 13 Aug. 2024].

Review dates
Reviewed: 13 August 2024
Next review: 13 August 2027

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