16 Healthy Store Bought Snacks For Pregnancy
Snacks can be a pregnant woman’s best friend. They can boost energy, supply important nutrients, and help keep pregnant individuals full and satisfied between meals. Snacks can also be especially helpful in settling the stomach when dealing with bouts of morning sickness and nausea.
Grabbing store-bought snacks is a convenient way to get a bite to eat while you’re on the go or for situations in which you have no time or energy to make something at home. Not sure which store-bought snacks are best for pregnancy? I’ve got you covered!
Here is a round-up of nutritious, store-bought snacks that are safe for pregnant women.
16 Healthy Store-Bought Snacks For Pregnancy
Nut bars (or other healthy bars) make quick and healthy pregnancy snacks. When nuts are the main ingredient, they’re loaded with important minerals, fiber, and healthy fats. Bars that have a few wholesome ingredients and are free from artificial sweeteners are ideal. Try to avoid bars that contain a high amount of added sugar.
Ginger-flavored varieties may be helpful during the first trimester when nausea is a common pregnancy symptom.
Another great nutrient-rich pregnancy snack is hummus. It provides small amounts of plant-based protein, fats, calcium, non-heme iron, folate, manganese, copper, and vitamin C (if lemon juice is used). Hummus is also a fantastic source of monounsaturated fats because it’s often made with olive oil and antioxidants from garlic and lemon juice that are commonly blended into it.
The best practice for food safety is to make hummus yourself at home. I know that’s not always possible, and many people prefer to purchase regular single-serve containers or snack packs that include a single serving of hummus with a serving of pretzels for dipping. If you choose to purchase pre-made hummus, be sure to check expiration dates and use it quickly after opening.
Cheese is a super tasty snack and a great source of calcium and protein. Pre-portioned packages of cheese are so handy for the on-the-go. You can also buy full blocks of cheese and chop them into cubes or slices yourself.
Pre-portioned cheese, like string cheese or Mini Babybels, makes a great snack whether you’re on the go or sitting at home. You can grab one and eat it with fresh fruit like apples, pears, or whole-grain crackers for a nutritious snack.
Single Serve or “Snack Pack” Nuts
Almonds, peanuts, cashews, and pistachios are common nuts in a “snack pack” size. These are all safe to consume during pregnancy and super nutritious choices. The single-serve packs make taking nuts on the go easy, too.
Pre-packed nuts are loaded with protein, healthy fats, fiber, and several important vitamins and minerals for mom and baby. When shopping for single-serve nuts, look for varieties free from added sugars. Feel free to eat nuts on their own or pair them with other foods such as yogurt, cottage cheese, or fruit.
You can bet that almost anything made with avocado will burst with nutrients. Guacamole is no exception. I love guacamole as a pregnancy snack because it provides important nutrients like potassium, fiber, and vitamins C, K, and B6. Plus, avocado is a good source of folate. Folate is a nutrient that plays an important role in reducing the risk of birth defects.
Store-bought, pre-packaged servings of guacamole are a great way to incorporate avocado into your pregnancy diet. Eat it with fresh vegetables for a super-filling snack.
Yogurt is a super tasty and nutritious snack option. There are dozens of varieties available. Depending on which type you choose, yogurt can be a fantastic source of healthy fats, probiotics, calcium, protein, folate, zinc, phosphorus, vitamin A, vitamin B12, riboflavin, and more! It truly is a nutrient-packed food for pregnant women.
Store-bought yogurts will be pasteurized and safe for pregnancy. When choosing a yogurt for you and your growing baby, it’s ideal to choose plain or unsweetened varieties rather than sweetened or flavored types to reduce added sugar intake. Your best bet is to stick with full-fat, whole-milk Greek or regular yogurt with less than 5-8 grams of added sugar per serving.
Another tasty and nutritious snack option is nut butter. Depending on the type, nut/seed butter is usually a good source of healthy fat, protein, and varying amounts of additional nutrients like fiber, vitamin E, calcium, magnesium, and B vitamins.
Peanut butter is a popular choice, but most nut and seed butter can be a nutritious part of your pregnancy diet. A single packet of nut butter is a fantastic store-bought snack to pair with fruit or veggies or use as a topping in various snacks.
If your ideal snack is sweet and salty, try a handful of trail mix complete with nuts, seeds, and dark chocolate chips. They make such an easy and convenient snack, even for someone who isn’t pregnant.
Pumpkin seeds, almonds, walnuts, sunflower seeds, pecans, pistachios, and cashews are among the wide variety of nuts and seeds to choose from. They vary slightly in their nutrient composition, but nuts and seeds are a good source of protein, healthy fats, magnesium, folate, zinc, and more!
Fruit and Vegetables
We know fruits and vegetables provide tons of vitamins, minerals, and antioxidants. It’s best to avoid pre-cut fruits and vegetable trays during pregnancy. These types of foods are more common culprits of foodborne illness. With that said, buying whole fruits and vegetables, washing, chopping, and preparing yourself is an option. Prepping ahead for the week can be super helpful. You could also pick up fruits that don’t require much prep work, like oranges, apples, or bananas and pair them with nuts, yogurt, or cheese to create a balanced snack.
You might be surprised to see chocolate on this list, but dark chocolate offers several benefits. Dark chocolate contains flavonoids, a type of polyphenol-rich in antioxidants. Flavonoids support the placenta’s development and potentially reduce the risk of pre-eclampsia.
Like all sweet treats, it’s important to practice moderation. Chocolate, even dark chocolate, contains sugar and some caffeine. Usually, the darker the chocolate, the less sugar it has, but the more caffeine it contains. Again, as with most things, moderation is key.
Chia Seed Snacks
Chia seeds are often called a “superfood” because of their impressive nutritional value. While there’s no such thing as a superfood and no one food that needs to be included during pregnancy, chia seeds are a great source of fiber, omega-3s, and vital minerals. Adding them to your diet may help balance your blood sugars, decreasing your risk of developing gestational diabetes.
There are many store-bought snacks with chia seeds as the main ingredient. If you’re unfamiliar with them, getting used to the texture might take some time. But whether you eat chia pudding, chia bites, or a super popular Mamma Chia Squeeze, you’re providing your body and baby with a load of important nutrients.
Chickpeas are super nutritious and great to include in your pregnancy diet. Store-bought roasted chickpeas make it easy to incorporate this healthy food into your pregnancy diet. Regularly enjoying chickpeas provides important nutrients like fiber, protein, and plant-based iron. They are crisp and delicious!
I’m not talking about your typical movie theater concession stand popcorn here. For a healthy store-bought snack, reach instead for varieties of air-popped popcorn. Popcorn is considered a “whole grain” and a good fiber source.
Popcorn can make a filling dessert or snack choice for pregnancy. Be sure to choose a variety free from trans-fats and artificial sweeteners! Hawaiian Sea Salt Popcorn from Pop Art is one of the items that I included in my selection of healthy grocery finds for pregnancy from Sprouts Market. There are many great options on the market. The Lesser Evil Popcorn is also delicious!
Did you know that dried fruit contains many of the same nutrients as fresh fruit? It’s true! It’s best to choose whole, fresh fruits most of the time, but dried fruits can be incorporated in moderation.
Dried fruit is a good source of fiber, vitamins, and minerals. It’s also a good source of natural energy. However, remember that some pre-packaged dried fruit varieties are high in sugar. Additionally, dried fruit doesn’t have the same amount of water as fresh fruit. One to two tablespoons in a trail mix, as a topping on Greek yogurt, or paired with nut butter, creates a well-balanced snack for pregnancy.
Store-bought single-serve cottage cheese is a fantastic pregnancy snack. One single-serve container (about 4-5 ounces) can provide you with as much as 9.4% of your daily calcium requirement. For even more fiber, antioxidants, vitamins, and minerals, add a serving of fresh fruit like berries or pineapple.
When craving something cold and creamy, reach for plain, full-fat, or whole-milk cottage cheese.
Oatmeal doesn’t have to be only a breakfast food. Oats are a great grain choice to eat. They’re a great source of fiber and provide a few grams of protein. Oats are a good source of B vitamins and provide many other nutrients, including choline, magnesium, folate, and calcium—top oats with nuts, seeds, or yogurt.
What are your go-to store-bought pregnancy snacks?
Was your favorite snack mentioned above? If not, what is it? Feel free to share. I’d love to hear from you!
Then, I encourage you to check out The Prenatal Nutrition Library (TPNL) to learn more about all the delicious and nutritious ways you can feed your body before and during pregnancy. It’s the most comprehensive library of prenatal nutrition information, plus expert-crafted meal plans for pregnancy. All the information you need is waiting for you HERE so you can feel empowered during your pregnancy and make the best decisions for you and your baby.