The following 200 calorie pregnancy snacks are tasty as well as nutritious!
The brain booster: Mackerel spread 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 a portion of spread.
- One smoked mackerel fillet
- two spring onions or herbs of your choice, chopped (optional)
- 75ml thick natural yoghurt
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.
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.
- One small pot of low-fat yoghurt (125 grams)
- one tablespoon of sesame seeds
- one tablespoon of berries of your choice
Layer the yoghurt, berries and seeds in alternate layers into a small glass or serving dish.
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.
- 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
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.
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.
- 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)
Blend all the ingredients together until they make a smooth paste.
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.
- 150mls of your usual milk
- 2 tablespoons of fine oatmeal
- 1 banana
- Sprinkle of cinnamon or drizzle of honey to taste (optional).
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
If you’re struggling with morning sickness, or finding it hard to get up in the morning, breakfast is probably way down your list of priorities in pregnancy. We look at why it’s worth getting up for.
Choosing healthy foods is very important but the amount you eat is important too.
In pregnancy it's important to eat well. If you are used to eating foods that are high in sugar, salt and fat, you can make a few changes that will be good for you and your baby.
During pregnancy eating small more frequent meals can help with sickness. If you want a snack, there are lots of healthier options.
These healthy pregnancy recipes are great for your main meal of the day, when you have a little more time to prepare, cook and eat food.
These meals are good for lunchtime, as they’re quick to make. Sandwiches and soups are great for taking to work, too.
- National Institute for Health and Clinical Excellence, Weight management before, during and after pregnancy, NICE public health guidance 27, 2010
ℹLast reviewed on August 1st, 2016. Next review date August 1st, 2019.