Healthy Foods For Nutritionist


Good food or healthy food especially nutrients celebrate the joys of eating during pregnancy, and will still be enjoyed long after the baby is born. From quick and easy snack ideas to soothing breakfast foods, from lighter dinners to elegant dishes, you’ll enjoy delicious meals throughout the period.

Whether it was planned or shocking, your pregnancy is guaranteed to be a truly life-changing experience. The next nine months will provide the sharpest learning curve of your life. Eating nutritiously is especially important during pregnancy, but exactly what is healthy, safe, and nourishing is often confusing for expectant mothers. Mumnbump is giving you clear, reassuring, and up-to-the-minute advice to expectant and new mothers on choosing the best snack ideas for themselves and their developing baby.

Your healthcare providers are a source of much information and guidance, but that can be focused mainly on the physical side of the pregnancy, leaving your questions unanswered.

As your pregnancy progresses, you’ll likely find yourself dealing with nausea, hunger pangs, and odd cravings. You stress yourself. You’re probably tired and busier than ever, and you may have certain food aversions that make meal planning difficult. One simple solution is to have healthy, quick snacks on hand to keep you satisfied in between meals. Doctors recommend eating at least every two to four hours, if possible. Some pregnant women find it difficult to get anything down, but it’s important to fuel your body as much as possible.


Most importantly, listen to your body, fuel yourself with healthy foods, and eat when you’re hungry.
For the most part, you’ll want to look for nutrient-dense snacks with a good balance of protein, complex carbohydrates, and healthy fats. Pregnancy comes with some unpleasant side effects, like morning sickness, food aversions, bloating, constipation, heartburn, and so on, so your food choices should take into account how you are feeling. Below are some snack ideas that are quick, healthy, and sure to satisfy your cravings. Put your spin on these snacks or substitute other nutrient-dense foods, and you and your baby will be feeling strong and healthy!

Apple Slices and Nut Butter:
Wash and cut your apple, then top each slice with a dab of peanut butter, try choosing an all-natural peanut butter that’s composed of just two ingredients: peanuts and salt. You can also try cashew, sunflower, and almond butter for variety. It gives a fresh start to your day as well.


Hummus with Carrots, Celery, and Bell Peppers:
Dip washed and cut carrots, celery stalks, and bell peppers into hummus. It’s an almost-effortless snack that’s healthy, nutritious, and delicious. Plus, you can save some money by making your hummus! Add black beans, sundried tomatoes, or red peppers to mix it up.


Whole-Grain Cereal, Fresh Fruit, and Milk:
Cereal is a great snack throughout the day, not just for breakfast. Choose a cereal with whole grains to get your complex carbohydrates, and add fruit and milk for protein and extra vitamins. For a different spin, try yogurt instead of milk or granola instead of cereal. It’s yummy.


1. Fresh or frozen vegetables. Veggies can be enjoyed raw, roasted, or steamed. For a satisfying snack, pair raw veggies with a protein source like hummus or cheese.

2. Veggie omelets made with whole eggs or egg whites. Whole eggs are an excellent source of many nutrients while egg whites provide mostly protein.

3. Steel-cut oatmeal topped with pumpkin seeds, unsweetened coconut, and berries.

4. Fresh fruit paired with a handful of nuts or a spoonful of nut butter.

5. Turkey or chicken breasts. Don’t be afraid to eat the skin!

6. Baked fish, especially fatty fish like salmon and trout.

7. Sweet potato toast topped with mashed avocado and cherry tomatoes.

8. Unsweetened Greek yogurt topped with sunflower seeds, cinnamon, and diced apple.

Tuna Salad:
Canned light tuna is a safe, healthy option for pregnancy. A 3-ounce serving of canned light tuna has a jaw-dropping 22 grams of protein and, wait for it…zero carbs! Tuna also offers omega 3-fatty acids, which help reduce inflammation and enhance blood sugar control.

Walnuts and Blueberries:
Walnuts and blueberries are a powerful nutrient-rich and low-carb combo that’s perfect for maintaining a healthy pregnancy while dealing with gestational diabetes.
They’re full of fiber, which helps prevent pregnancy constipation. Shoot for a half cup of blueberries and 14 walnut halves for the ideal snack.

Icelandic yogurt:
It is easier to digest and with 17 grams of calcium per serving, it’s a superb way to nourish your baby’s bones, teeth, and muscles. To make sure you’re getting the very best yogurt.

Egg on an English Muffins or Toast:
One egg serves up 20 IU of vitamin D. The vitamin D is in the egg yolk, so don’t ditch the yolk but do make sure it’s cooked through! Egg yolks also contain choline, which is essential for your little one’s developing brain and can help prevent birth defects. You need 450 mg daily of choline, and you can knock out 125 mg with just one egg.

Toaster waffle with almond butter and avocado:
1 toasted, whole-wheat frozen waffle or slice of whole-wheat toast topped with 2 tablespoons almond butter and sliced avocados.

Almond butter offers 3 g of protein and more than 1.5 g of fiber in each 98-calorie tablespoon. Layer avocado, pear, or apple slices on top for some natural sweetness and extra fiber.

Pumpkin Chia Seed Pudding:
A sweet treat with the unique palate of pumpkin, this pudding provides a good source of vitamins and minerals in a food that is can be made quickly and easily by mixing milk, pumpkin puree, chia seeds, maple syrup, pumpkin spice, sunflower seeds, sliced almonds, fresh blueberries. This method takes only 10 minutes.

Healthy Vegan Chocolate Truffle:
If you’re searching for something to satisfy your sweet tooth then opt for this low-calorie, low-fat treat. The bites feature a rich chocolate taste with a base that supplies a soft, mouthwatering confection. You can make it from jumbo Medjool dates, almond flour, chia seeds, flaxseed meal, cacao powder, agave or maple syrup, almond milk, or unsweetened shredded coconut. All pregnant women will surely love these bites.

Grass-fed whole milk:
Don’t skip on the milk fat when you’re trying to build a baby! But do try to drink organic milk from a grass-fed cow. You can find a good brand at The Fresh Market: organic whole milk from grass-fed cows that is non-homogenized and lightly pasteurized.

Almonds are very handy and a great choice. In one serving of almonds, there are 6 grams of proteins. They’re also high in minerals.

Air-popped popcorn:
Popcorn is a fiber-rich whole grain. Look for air-popped options and add your seasonings, like Parmesan cheese, a sprinkle of cinnamon, or a handful of roasted sunflower seeds.

The savory soybean pods are loaded with protein and fiber, along with iron, folate, and magnesium. To boost the flavor, warm the pods in the microwave and sprinkle them with salt and sesame seeds.

Fruit smoothie with milk:
Simple combos like banana, almond butter, and milk are easy to sip when you’re queasy. When you’re up for more flavors, try frozen cherries with cocoa powder, mango, and pineapple, or berries and peanut butter.

Smoothies or Shakes:
Start with yogurt or milk as a base for one of your daily servings of dairy. Fruit juice has too many empty calories. Then add bananas or berries. Use frozen ones to make your smoothie thicker. If you toss in fresh spinach or celery, you won’t even taste it, and you’ll add extra vitamins and fiber. A scoop of peanut butter gives you protein. Cocoa powder can make it chocolaty without getting too sweet.

Protein Bars:
Keep healthy snacks in your purse, desk drawer, and car so you can eat whenever hunger pangs set in. Protein and energy bars store well, and they’re more nutritious than granola bars. Most have fiber, protein, and healthy fats without a lot of sugar. Single-serve cups of canned peaches or pears are sweet and fiber-rich, and they’ll be ready when you are. Make sure they’re packed with 100% juice, not syrup. These bars will keep you fresh and relaxed at all-time hunger. It will make you strong initially.

Happy Honey Balls:
Easy to make and freeze so you always have a healthy snack at hand.

1/4 cup of tahini, 1/4 cup of honey, 1/4 cup of quinoa flakes, 1/4 cup of desiccated coconut, 1/4 cup of sultanas, and 1/2 cup of almonds.

Mix everything in a food processor until it is sticky and binds together. Roll into 12 balls. Each ball has 116cal and 2.5g protein.

Soft Beans brownies:
Another healthy option for those sweet cravings.

1 x 420g tin black beans (rinsed and drained), 2 eggs, 3 tbsp vegetable oil, 10g cacao powder, 1 tsp vanilla extract, a pinch of salt, 2 tsp of baking powder, 1/3 cup maple syrup. Puree all ingredients until smooth. Bake in muffin tins at 170C for 15mins. Make 12. Each one is 195cal and 8.5g protein.

And of course, there’s always a Healthy Mummy Pregnancy Smoothie which is loaded with nutrients ideal for you and your baby.

Foliate or Folic acid:
These can help prevent birth defects of the brain and spine in your baby, called neural tube defects. This can be found in enriched and fortified products (like bread, rice, and cereals), leafy green vegetables, citrus fruits, beans, and peas. Enriched and fortified means the nutrient was added to a food product.

This strengthens bone and teeth for your baby and also helps your body stay healthy during pregnancy. Good sources of calcium are dairy products, broccoli, and kale. Fortified cereals or juices may also be a good source.

Vitamin D:
This is also helpful for building your baby’s bones and teeth. Good sources include fatty fish like salmon or fortified milk or orange juice.

This helps your body create more blood to help make sure your baby gets enough oxygen. Good sources of iron are meat products and beans. Your body can absorb iron more easily if you also get enough Vitamin C. Vitamin C can be found in orange juice, citrus fruits, and strawberries.

This is a kind of fat called an omega-3 fatty acid. This is important for the brain and eye development of your baby.

This is a mineral that helps with your baby’s brain and nerve growth.

how to judge the quantity of your food:
Eat 6 ounces per day in the first trimester, 7 ounces in the second trimester, and 8 ounces in the third trimester. Make half portion each day like brown rice, oats, or pasta.

Eat 2 ½ cups per day in the first trimester and 3 cups in the second trimester. Vegetables can be raw or cooked or n a juicy form.

Eat 1 ½ to 2 cups per day in the first trimester and approx. 2 cups in the second trimester. It should be fresh, try to ignore the frozen one.

Dairy Items:
Eat 3 cups per day throughout the pregnancy period. Prefer skim milk for the best results. Yogurt, slices of cheese, or shredded cheese can be measured according to the quantity.
Some cereals and milk may also be fortified with Vitamin B12.

Eat 5 ounces per day in the first trimester, 6 ounces in the second trimester, and 6 ½ in the third trimester. Proteins contain peanut butter, cooked beans, meat, poultry or fish, eggs, and nuts like 12 almonds or 24 pistachios. Eat 8 to 12 ounces each week of fish that are low in mercury.

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