Tommy's PregnancyHub

10 healthy snacks for added energy in pregnancy

Try to choose pregnancy snacks that give you energy and nutrients. It is best to avoid snacks that are high in fat, salt and sugar and save these for a treat.

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

During the third trimester of pregnancy, it is recommended that you have an extra 200 calories if you are active. It is best to choose snacks that can give you the energy and nutrients that you and your baby need. Try to avoid snacks that are high in fat, salt and sugar and save these for a special treat. 

These snacks are all around 200 calories and will provide you with added 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 wholemeal toast

Red lion eggs are safe to eat raw or runny during pregnancy. Find out more about how to eat eggs safely. 

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 get enough calcium and iodine when they are pregnant. These snacks can help you get enough of these nutrients if you eat at least one 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)

Each portion uses 100g yoghurt, 25ml milk and 80g berries.

Place all the ingredients into a blender and blend until smooth. Or, place in a jug and blend using a hand-held blender. Serve immediately.

Fruit smoothie seen from flat lay angle

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

Review dates

Last reviewed: 5 March 2021
Next review: 5 March 2024