Big breakfast this morning aside, still hungry? This isn’t uncommon for pregnant women. The process of pregnancy can increase appetite significantly. Unfortunately, you’re only allows a certain number of calories a day before the weight gain hits. When it comes to healthy snacks for pregnant women, nutrient-dense foods are best.

Here are twelve of the best healthy snacks for pregnant women:

1. Tortillas with hummus and tomatoes

Healthy snacks for pregnant women are all about giving you enough to keep you going until the next big meal. Between lunch and dinner, here’s a chip dip you’re not going to want to pass on. Tomatoes are low-calorie and contain large amounts of beta-carotene perfect for a strong immune system. Hummus has some protein, fiber, and iron, while the tortillas are there to add something savory without sacrificing a ton of calories.

2. Greek yogurt parfait

A small container of Greek yogurt with 1 cup of blueberries and 2 tablespoons of chopped walnuts. It’s almost the perfect morning snack. The Greek yogurt is loaded with protein, calcium, and probiotics. The blueberries are filled with fiber and antioxidants at a low calorie count. The chopped walnuts also add some fiber and omega-3 healthy fats. This is easily one of the best healthy snacks for pregnant women.

3. Raw nuts

A handful of raw nuts at least three times a week throughout a whole pregnancy can help a child’s attention capacity and long-term working memory. Walnuts and almonds in particular work to serve the growing baby. Containing omega-3s, nuts like these are excellent for brain development and is a healthier source of these healthy fats than a pharmacy supplement.

4. Sweet potatoes

Close to dinnertime or immediately after, you may be searching for a snack. Although these require some cooking, sweet potatoes can be a filling alternative to other ideas. Sweet potatoes are filled with beta-carotene which converts to vitamin A in the body. This vitamin is known to boost the immune system and help improve vision. It’s one of the best healthy snacks for pregnant women with benefits for mother and baby.

5. Egg on toast

For mothers-to-be focused on not gaining too much extra weight, here’s a suggestion. An egg and toast are a great combination but it’s mainly the egg we’re zeroing in on. The egg yolk has more than 20 IU of vitamin D as well as choline which is important for brain development in the womb. Choline can also help to prevent birth defects, according to some studies.

6. Guacamole

Guacamole is packed with potassium which will help with fluid and electrolyte balance in the body’s cells. You can make your own for some added variety by mashing a ripe avocado with lime juice, chopped red onion, and cilantro. Take in the guacamole with low-calorie veggies i.e. cucumbers, carrots, or celery sticks.

7. Pumpkin seeds

A quarter cup of pumpkin seeds offer 300 mg of magnesium which is the exact amount a soon-to-be mother needs. Consider sprinkling some of these atop a salad with your favourite leafy greens. Other magnesium sources you can swop out on occasion include cooked spinach and black beans.

8. Legumes

Legumes boiled, steamed, or cooked are a very nutritious snack food for pregnant women. Soybeans, lentils, peas, beans, chickpeas, and peanuts all fit in this category. Each are filled with plant-based fibre, protein, folate, calcium, and iron – all key ingredients for a healthy pregnant woman. Having enough folate in particular is very important as it can help your baby be born healthy, protecting it from disease and infections even years after it’s been born.

9. Apples and cheese

Cutting up an apple into pieces with some slices of cheese and there’s nothing better. Apples contain strong fiber, healthy sugars, and will improve digestive health. The cheese will provide much-needed calcium although they are a little high in calories. Regardless, the pairing is an excellent one with decent nutritional value – far better than sugary alternatives.

10. Cottage cheese, fruit, granola

Cottage cheese is a calcium wonder and protein-packed snack. Add some mango for an excellent source of folate and fiber which will help combat any constipation a mother-to-be may be experiencing. Other high fibre fruits you can throw in include apples, pears, and oranges. Granola can be high in sugar, especially bought for a store though, so use wisely.

11. Dark chocolate

Don’t overdo it on the dark chocolate but yes, it’s actually a recommended healthy snack of pregnant women. This is because the dark chocolate contains cocoa flavanols, which help to protect the heart as well as lower blood pressure. It also contains bone-building magnesium, manganese, copper, zinc, and phosphorous although all in small amounts.

12. Orange juice

This is one of the healthiest juices you can have for vitalizing fertility and safeguarding pregnancy. Fill yourself up with folate, potassium, and yes vitamin C. These are all key to battling against risks of birth defects. Vitamin C consumed via orange juice has also been shown to increase a baby’s ability to absorb iron in its body. Needless to say, a single glass every day as part of breakfast or on its own as a number of benefits.