Your pregnancy snack selector
Moms-to-be in their second and third trimesters need to think about adding a few more calories to their diets — make them healthy ones with these nutritious snack ideas.
Hungry? While you don’t need more calories than normal (around 2000 for moderately active women aged between 18 and 50) during your first trimester you’ll need around 340 extra calories during your second trimester, and 450 extra calories during your third trimester. Getting these extra calories by eating nutritious meals and snacks from a variety of healthy foods (like fruit & vegetables, whole grains, and meat/fish/protein foods) will help support your baby’s healthy growth and development – both in your womb and in later life. But what does that number of extra calories look like in healthy food? Select your pregnancy stage then click on one of the six calorie-counted snacks for a quick, easy-to-make recipe that’s both nutritious and delicious!
Your pregnancy stage
Click on your trimester below for calorie-counted snack ideas:
First trimester: 0 extra calories
It may surprise you to know that, if you are at a healthy weight starting pregnancy, you don’t need any extra calories in your first trimester —but you can make every calorie count by choosing nutrient-rich foods. Eating a variety of healthy foods will have a positive impact on your baby today and in the future. Find out more by reading Food choices for a healthy pregnancy.
Second trimester: 340 extra calories per day
Check what’s in your fridge or pantry then click on the snack you’d like to eat today…
Flatbread and hummus selection
Not tempted by any of these five mini-meal ideas? Create your own mix-and-match snacks from The 100 List and make sure you're getting the extra calories you need the healthy way!
Flatbread and hummus selection
Any-time-of-day breakfast
Cheese and cracker platter
Very berry yogurt
Second helpings
Third trimester: 450 extra calories per day
Check what’s in your fridge or pantry then click on the snack you’d like to eat today…
Flatbread and hummus selection
Not tempted by any of these five mini-meal ideas? Create your own mix-and-match snacks from The 100 List and make sure you're getting the extra calories you need the healthy way!
Flatbread and hummus selection
Any-time-of-day breakfast
Cheese and cracker platter
Very berry yogurt
Second helpings
Sources
Institute of Medicine Food & Nutrition Board 2006. Dietary Reference Intake: The Essential Guide to Nutrient Requirements. In: Otten, J.J., Hellwig, J.P. & Meyers, L.D. (Eds.). Washington, D.C.: National Academy of Sciences.
Related articles
10-weeks pregnant: baby development and diet tips
You are already at week 10 of your pregnancy. Still another 29 weeks to go before you get to meet your little love. Learn more about what’s going on this week.
3 mins to read
How to program your child’s future health
What to eat during pregnancy to give your baby the best start in life.
4 mins to read
A Good Pre-Conception, Pregnancy, and Post-Pregnancy Diet
Even before you conceive, every bite counts. Wait, that’s a lot to consider, right? Don’t worry, this healthy eating breakdown serves up diet information that will matter to you.
6 mins to read
23-weeks pregnant: baby development and diet tips
Your baby’s feet are now 4.5 to 5cm in length now, and they weigh considerably over 700g. You have got around 16 more weeks to go! Read more to learn what to expect in 23 weeks of pregnancy.
3 mins to read
4-weeks pregnant: baby development and diet advice
Almost one month already! There are lots of things happening inside you this week.
3 mins to read
36-weeks pregnant: baby development and diet tips
From now until they make their grand entrance, your baby will continue to grow. They are already 45 cm long and weigh about 2.9 kg! Read more about this week.
3 mins to read
Healthy Pregnancy Diet & Nutrition
Expecting a child gives new meaning to eating a well-balanced diet.
4 mins to read
Tips to prepare your body for a healthy pregnancy
Did you know? If you’re thinking about starting a family, making small changes to your diet and lifestyle now can have a big impact on your baby-to-be in the future.
2 mins to read
17-weeks pregnant: baby development and diet tips
Your little one now weighs more than 200g and is looking more and more like a “real” baby every day. Read more to learn what to expect during week 17 of pregnancy.
2 mins to read
30-weeks pregnant: baby development and diet tips
Every day, your baby develops more, getting ready to make an entrance into the world in just under 10 weeks. Has it gone fast or is the time creeping by for you? Every mom feels it differently.
3 mins to read
Pregnancy weight gain
There are many things you can do to prepare for the delivery of a healthy baby. One of the most important things is eating right to gain the extra weight you’ll need to support another life.
1 min to read
11-weeks pregnant: baby development and diet tips
If you could look inside, you’d see thin little hairs developing on your baby’s eyebrows and above their lip. Read more about this week.
2 mins to read
They are what you eat
Did you know? Making wise food choices when you’re pregnant can set your baby up for a healthier future.
5 mins to read
24-weeks pregnant: baby development and diet tips
Can you feel the baby reacting to noises and your caresses yet? Towards the end of the second trimester is when some women report that this starts to happen, so be on the lookout.
3 mins to read
5-weeks pregnant: baby development and diet tips
Though only around the size of a pea, your baby is growing by leaps and bounds. Relatively speaking!
Read more about this week.
2 mins to read
37-weeks pregnant: baby development and diet tips
Your baby tends to keep their head down, arms crossed, and legs folded up on their chest as there’s not much room to move around. They’ll be very glad to get out and stretch!
3 mins to read
7 simple food swaps to consider before you get pregnant
Eating well now can have a positive impact on your pregnancy, as well as a lasting effect on your baby’s health.
4 mins to read
18-weeks pregnant: baby development and diet tips
Lots of leaps and bounds happening in week 18, from nerve cells multiplying to the beginnings of fingerprints. Read more to learn what baby looks like at 18 weeks of pregnancy.
3 mins to read
31-weeks pregnant: baby development and diet tips
As the big day fast approaches, your little one will soon be moving into position for birth. What a clever baby! But you already knew that. Read more about this week.
2 mins to read
