WOMEN'S WELLNESS
Healthy Pregnancy Snacks
10 nourishing ideas for when you're hungry, tired or just want something sweet
Pregnancy nutrition doesn't have to be another exercise in perfection. Here are simple ways to nourish yourself while leaving room for cravings, convenience, and enjoyment.
Then: 5â7 min read
Pregnancy can completely change the way you think about food.
One day, a big colorful salad sounds perfect. The next, the idea of a full meal is completely unappealing and somehow crackers are the only thing that sounds good.
Then there are the cravings.
Sweet. Salty. Crunchy. Cold. Something very specific at 9 p.m.
Your appetite during pregnancy doesn't always follow your usual routine, and that's okay.
"Pregnancy nutrition doesn't need to become another exercise in perfection."
Snacks can be a practical way to add nourishment throughout the day, particularly when eating smaller amounts feels more comfortable than sitting down to a large meal.
But here's the Planet Bake philosophy: pregnancy nutrition doesn't need to become another exercise in perfection.
The goal is to give your body a variety of nourishing foods while leaving room for enjoyment, convenience and, yes, something sweet.
Here are 10 pregnancy snack ideas to keep in rotation.
What Makes a Good Pregnancy Snack?
You don't need to analyze the nutritional profile of everything you eat.
Instead, when possible, think about combining a couple of different food groups.
PROTEIN + FIBER
HEALTHY FATS + CARBOHYDRATES
FRUIT + PROTEIN
And not every snack needs to check every nutritional box.
Sometimes an apple and almond butter sounds great.
Sometimes you want the donut.
Both can have a place.
1. Apple + Almond Butter
This is one of those combinations that's difficult to get tired of.
Slice an apple and add a spoonful of almond butter for a combination of fruit, fiber, fats and plant-based protein.
If you're buying almond butter rather than making your own, check the ingredient list if avoiding added sugars is important to you.
Planet Bake tip: Try banana, pear or strawberries when you need a change from apples.
2. Greek-Style Yogurt + Berries
Creamy yogurt and berries can satisfy a sweet craving while adding protein and calcium to your day.
Add blueberries, raspberries or strawberries, then finish it with chia seeds, walnuts or a little unsweetened granola if you want more texture.
If you're eating dairy during pregnancy, choose pasteurized products. Fortified plant-based yogurts can be another option.
3. Make-Your-Own Trail Mix
Store-bought trail mixes can sometimes contain a surprising amount of added sugar.
Making your own means you get exactly what you like.
Try combining almonds, walnuts, pumpkin seeds, sunflower seeds, unsweetened coconut and a little dried fruit.
You could even add a few pieces of dark chocolate if that's what makes it satisfying.
Because nutritious doesn't have to mean boring.
4. Whole-Grain Crackers + Hummus
For the salty-crunchy craving, this combination is hard to beat.
Pair whole-grain crackers with hummus and add cucumber, carrots or bell peppers when they sound appealing.
It's simple, portable and requires almost no preparation, which sometimes matters just as much as nutrition.
5. Eggs + Fresh Fruit
Eggs provide protein and are an important dietary source of choline, a nutrient needed during pregnancy.
Pair fully cooked eggs with berries, an orange, apple slices or another fruit you enjoy.
And if pregnancy has suddenly made eggs completely unappealing?
Skip them.
There are plenty of other ways to build a nourishing snack.
6. Cottage Cheese + Fruit
Cottage cheese with peaches, pineapple, berries or another favorite fruit gives you something creamy, sweet and filling without much preparation.
Choose pasteurized cottage cheese during pregnancy.
For a little crunch, add nuts or seeds on top.
âNutritious doesn't have to mean perfect.â
7. Oatmeal + All the Toppings
Oatmeal doesn't have to be breakfast.
It's warm, comforting and incredibly easy to customize.
Start with oats and add combinations such as banana + almond butter, berries + chia seeds, apple + walnuts, or unsweetened coconut + fruit.
It's particularly useful for those days when you want something substantial but don't feel like making an entire meal.
8. A Smoothie When Food Sounds Like Too Much
Pregnancy nausea and food aversions can make some days very different from others.
When appropriate for you, a smoothie can be an easy way to combine several foods in one glass.
Try a base of pasteurized dairy milk or fortified plant-based milk with frozen berries, banana, nut butter, spinach, yogurt or other ingredients you tolerate and enjoy.
You don't need to turn it into a complicated 14-ingredient wellness concoction.
Simple is fine.
9. Vegetables + Guacamole
If you're craving something fresh and savory, try carrots, cucumber, celery or bell peppers with guacamole.
Avocado provides unsaturated fats as well as nutrients including folate and potassium.
And if raw vegetables aren't sounding particularly exciting that day, whole-grain crackers or toast work with guacamole too.
Pregnancy eating is allowed to be flexible.
10. When You Just Want a Donut
Sometimes you don't want apple slices.
You don't want hummus.
And you definitely don't want another handful of almonds.
You want a donut.
And enjoying something sweet doesn't mean you've abandoned healthy eating.
This is where we think the conversation around wellness needs to change.
At Planet Bake, we don't believe healthier eating should require an all-or-nothing relationship with dessert. That's why we created our baked almond-flour donuts without added sugar or sugar alcoholsâto make something familiar and comforting that can fit more easily into a wellness-focused lifestyle.
Have one with your afternoon coffee or tea. Pair it with fruit or yogurt if you want something more substantial.
Or simply enjoy the donut.
Food doesn't always need to be optimized to be enjoyed.
âA balanced lifestyle can include the salad and the donut.â
Sometimes you don't want apple slices.
You don't want hummus.
And you definitely don't want another handful of almonds.
You want a donut.
At Planet Bake, we don't believe healthier eating should require an all-or-nothing relationship with dessert. That's why we created our baked almond-flour donuts without added sugar or sugar alcoholsâto make something familiar and comforting that can fit more easily into a wellness-focused lifestyle.
Have one with your afternoon coffee or tea. Pair it with fruit or yogurt if you want something more substantial.
Or simply enjoy the donut.
Food doesn't always need to be optimized to be enjoyed.
A Few Pregnancy Nutrients Worth Knowing About
PROTEIN
Maternal tissues + fetal growth
â dairy, eggs, beans, lentils, tofu, nuts, seeds
CALCIUM
â dairy + fortified alternatives
IRON
â legumes, fortified cereals, seeds
FOLATE
â leafy greens, beans, lentils, avocado, citrus
PREGNANCY FOOD SAFETY
â Wash produce thoroughly
â Choose pasteurized products
â Cook eggs appropriately
â Refrigerate perishables promptly
â Follow your healthcare provider's recommendations
This is one of the areas where you want Planet Bake to look particularly responsible rather than casual.
Your Pregnancy Diet Doesn't Need to Be Perfect
Pregnancy can come with enough rules already.
Your eating habits may change from week to weekâor even from morning to evening.
Some days you might make the smoothie, cut up the vegetables and prepare dinner from scratch.
Other days, getting something into your stomach is the accomplishment.
A healthy relationship with food leaves room for both.
Focus on variety over time. Eat nourishing foods when you can. Pay attention to what makes your body feel good. Follow your healthcare team's recommendations. And don't turn every craving into something you need to feel guilty about.
At Planet Bake, that's the kind of wellness we believe in: better choices without the expectation of perfection.
Because taking care of yourself shouldn't mean taking all the joy out of eating.
