Snack ideas for mums-to-be

During pregnancy, women may experience conditions such as morning sickness, gestational diabetes, ... In addition, nutritional needs are higher during pregnancy. So eating smaller, more frequent meals brings many benefits and improves your nutrition. Today, let's learn with Momby about the benefits of snacks and some snack ideas during pregnancy. Content advised and reviewed by Specialist Doctor Level I Le Pham Anh Vy - Nutrition Manager - American International Hospital (AIH)

Benefits of snacks:
They help you get enough nutrients when you can't eat full main meals (morning sickness, loss of appetite,..)
They help curb hunger so you don't overeat at main meals
They help keep blood sugar well controlled and add fibre, vitamins, calcium and minerals
Foods to choose for snacks:
Snacks should make up about 5-10% of your total daily energy needs (about 100-200 kcal)
Healthy snack food ideas for parents
1. Milk and dairy products:
These foods are highly nutritious: they contain protein, fat, sugar, vitamins and minerals, and are especially rich in calcium

a) Fresh milk:
The protein in fresh milk is high-quality protein because it has a balanced amino acid profile;
Rich in calcium: 100ml of fresh milk provides 100-120 mg of calcium. Calcium in milk is bound to casein and has a suitable calcium/phosphorus ratio, so it is absorbed more easily
b) Yoghurt: has all the nutrients of milk, and also contains less lactose (suitable for people with lactose intolerance) and lots of probiotics that are good for the digestive tract
c) Cheese:
Some studies show that:
Women who eat cheese during pregnancy have children with better dental health.
Cheese does not increase the risk of blood sugar or blood fat metabolism disorders.
Cheese helps improve bone loss (when bone breakdown outpaces bone formation) in post-menopausal women, preventing osteoporosis and fractures.
Pregnant women should have 6 units of dairy a day.
One dairy unit equals 1 slice of cheese (15g) = 1 pot of yoghurt 100g = 100ml milk (fresh milk, UHT milk, or formula milk with a calcium content of 100mg/ 100ml) and provides 100 mg of calcium
2. Fresh fruit:

Fruit provides you with extra vitamins and fibre. Mums-to-be should prefer eating whole fruit over drinking juice so you get all the fibre from the fruit. Mums with diabetes should choose fruits with a low glycaemic index such as guava, apples, pears, oranges, pomelo,...
3. Nuts and seeds:
Rich in fibre, good protein and healthy fats. However, because they are high in fat, watch the amount each time you eat them.
Here is an example of the amount of nuts you can eat in 1 snack
6 cashews = 10 pistachios = 5 walnuts = 5 almonds, providing 120 kcal
4. Boiled hen's eggs:
Hen's eggs are a food rich in nutrients such as protein, calcium, phosphorus, iron, minerals and many vitamins that benefit the baby's development as well as the pregnant woman's health. Mums-to-be can eat 3-4 hen's eggs per week.

References:

1. National Institute of Nutrition

2. National Guidelines on Nutrition for Pregnant Women and Breastfeeding Mothers

3. https://www.hsph.harvard.edu/nutritionsource/snacking/ )