When you are pregnant, you crave something to munch for a snack, after work, or even late at night. However, there is a need to ensure the foods are suitable for the mom and the baby in the womb.
Elena Kaidanian, a registered nurse and the owner of LI Nutritionist PLLC in Long Island, New York, understands what it's like to be pregnant and ravenous. But she is also concerned about getting both pregnant women and the growing baby the nutrition they need, Pregnancy and Newborn reports.
Kaidanian shares a list of nutritious foods with a long shelf life for healthy munching:
Sea Weed
Seaweeds are rich in iron. It also contains vitamin C, which facilitates the absorption of iron. It also contains choline, which promotes memory and learning. It is packed with iodine, which is crucial for developing a baby's brain, and folate, enabling cell division and preventing neural tube defects. There are dry-roasted low sodium seaweeds available, and moms can also top it with sesame seeds and sesame oil.
Chia seeds
These tiny seeds are rich in fiber and omega-3s. Kaidanian recommends letting a teaspoon of chia seeds soak in a cup of milk overnight. It is also best to add blueberries to produce a no-cooking-required chia seed pudding for dessert. Sprinkle some cottage cheese to minimize sugar intake.
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Oatmeal
Oatmeal is affordable yet filling and is packed with iron fiber. It contains five grams of protein per serving. It is starchy; hence it helps in alleviating nausea. It can be consumed dry or cooked and served with toppings like fruits or nuts.
Beans
Beans may be cheap but are packed with nutritional value. It offers protein and iron, essential nutrients for the pregnant mom and the baby. Kaidanian suggests adding beans to Tex-Mex inspired salad. You may put in black beans, lettuce, avocado, tomato, and corn. It may also be blended with zesty veggies with a hummus spread. Verywell Health recommends roasted chickpeas for fiber, folate, and protein sources.
Flaxseeds
These tiny seeds are tasteless, yet it is rich in fiber and omega-threes. Moms to be may add it to dairy products or smoothies.
Canned sardines
This food is packed with calcium which helps in building bones. Kardianan recommends opting for wild-caught, unsalted sardines with bones in water. Canned sardines, though, are packed with vitamin D, protein, and calcium. This is satisfying when atop a cracker or with whole wheat bread.
Walnuts
The nut is packed with vitamin E and fiber. It contains many omega-3 fatty acids, healthy fats, and is crucial in supporting eye and brain development. These nuts may be eaten as a snack or can be added as toppings in green salads.
Quinoa
These grains contain fiber, vitamin B, magnesium, protein, iron, and folic acid. Quinoa aids in constipation, common pregnancy complaints.
Mashed avocado on crackers
According to BabyCenter.com, avocado is a potassium powerhouse. Eating potassium can cause minimize leg cramps caused by low potassium. The fruit is also rich in fiber.
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