Snacking gets a bad reputation in general nutrition advice, but in pregnancy it serves a real purpose. With increased nutrient needs and, for many women, reduced stomach capacity later in pregnancy, well-chosen snacks can meaningfully close nutrition gaps between meals.
Why snacking matters more in pregnancy
Blood sugar regulation changes during pregnancy, and many women find that going long periods without eating leads to nausea, headaches, or energy crashes. Smaller, more frequent eating can help stabilise this, particularly in the third trimester when a growing baby leaves less room for large meals.1
Snacks that double as nutrient sources
The most useful pregnancy snacks aren't just convenient, they contribute meaningfully to the nutrients you need more of. Some reliable options:
- Greek yoghurt with berries: calcium, protein, and iodine in one snack
- A boiled egg: protein, choline, iodine, and vitamin D
- Hummus with vegetable sticks: iron, fibre, and folate
- A small tin of sardines or salmon on crackers: DHA and calcium
- A handful of almonds with dried apricots: iron, magnesium, and healthy fats
- Cheese and wholegrain crackers: calcium and sustained energy
Foods to be cautious with
Some popular snack foods carry specific pregnancy considerations:
- Unpasteurised soft cheeses such as brie, camembert, and some fetas carry a listeria risk and are generally advised against unless cooked thoroughly.2
- Deli meats should be heated until steaming if eaten, for the same reason.2
- High-mercury fish like swordfish, shark, and king mackerel should be limited, though lower-mercury fish like salmon and sardines remain excellent choices.3
- Caffeine from snacks like chocolate or energy bars adds up. Total caffeine intake is generally recommended to stay under 200mg per day during pregnancy.4
Managing sugar cravings without guilt
Cravings are a normal part of pregnancy and are not a sign you are doing something wrong. Pairing a sweet craving with some protein or fibre, such as fruit with nut butter rather than fruit alone, can help moderate the blood sugar impact while still satisfying the craving.
A simple approach
Keep two or three "go-to" snacks always stocked, ideally ones that need no preparation. Decision fatigue is real in pregnancy, and having a default option removes one more thing to think about on a hard day.
Make every snack count
Nourva App logs snacks just as easily as meals, so nothing you eat goes untracked.
Sources
- American College of Obstetricians and Gynecologists. Nutrition During Pregnancy. acog.org
- Food Standards Australia New Zealand. Listeria and Food Safety During Pregnancy. foodstandards.gov.au
- US Food and Drug Administration. Advice About Eating Fish. fda.gov
- American College of Obstetricians and Gynecologists. Moderate Caffeine Consumption During Pregnancy. acog.org
This article is for general informational purposes only and does not constitute medical advice. Always consult your obstetrician, midwife, or registered dietitian for guidance specific to your pregnancy.