Pregnancy Diet: Simple Snack Ideas |

Pregnancy Diet: Simple Snack Ideas

faith October 13, 2012

Image by StephenMitchell via Compfight

Never is there a time more important in a woman’s life to eat properly than during the childbearing years.  While we should all strive for optimal nutrition at all times, when a child’s health depends on the nutrition of the mother, it becomes a serious undertaking to be sure adequate nutrition is provided for both mom and baby.

During pregnancy, a woman’s nutritional needs increase greatly, as her body needs more protein, fat and calories to support the growing life inside her.  Pregnant women should aim for 65-80 grams of protein daily and an extra 2500 calories per day over pre-pregnancy diet.  In order to reach these intake amounts, pregnant women should consume several servings of raw, whole milk per day (if a raw source cannot be found, a high quality coconut milk may be substituted), a couple of pastured eggs daily, and plenty of fresh fruits and vegetables everyday.

Additionally, since fat intake is so important for proper development of baby’s brain and mom’s health, coconut oil and real (grass-fed, preferably raw) butter should be staples in the pregnancy diet.  To achieve proper amounts of protein, plenty of grass-fed/pastured meats should be consumed daily as well.  Regular consumption of animal products like meat, butter, eggs and milk, helps to ensure that both mom and baby receive much needed nutrients and B vitamins, which cannot be as easily obtained from other sources.  Our bodies are able to use and absorb these animal-derived foods.

While the daily diet of a pregnant woman should not be a source of stress, it does deserve careful consideration.  During pregnancy, one should strive to make all foods count towards nutritional goals, completely avoiding those with no nutritional value like white flours and sugars, as well obvious junk foods like soda and candy.  Grains should also be considered carefully, as they should not be consumed unless first soaked or sprouted.  If soaking or sprouting grains is not an option, it would be smart to skip them altogether, as the proteins in grains are difficult to digest and are not a good source of nourishment for a growing baby.

So, what’s a pregnant mama to eat?  Here are a few nutrient-dense favorites:

Scrambled (free-range!) eggs.  Yes, this simple standby is a great choice.  Cook the eggs with plenty of grass-fed butter, throw in some onions, greens, and any other vegetables you fancy, even  some high quality bacon or sausage, and you’ve got a delicious and nutritious breakfast!

Broth-based soups.  With the weather cooling off, keeping a pot of soup or stew around is a toasty and nutritious way to feed mom and baby.  Use about 4-6 cups of homemade bone broth with stew meat, carrots, potatoes, onions and celery, along with your favorite spices, for a very simple stew.  Previously soaked beans are a good addition to stews as well.

For snacks, choose high-fat, high-protein options, like high quality cheese, peanut butter and yogurt.  Nuts can also be a good option for snacking, just make sure they’ve been soaked beforehand, as they, like grains, can be difficult to digest.

Eating properly during pregnancy can help mom and baby dodge many health problems, including gestational diabetes, preeclampsia, high blood pressure and other avoidable health concerns.  Just remember, everything a pregnant woman eats during pregnancy can either contribute to the health of mom and baby, or deter from it.

If you need more information, try Healthy Pregnancy Super Foods!

What do you eat during pregnancy?  What are your favorite nutrient-dense meals or snacks?

This is the writings of:

  1. What is your source for the amount of extra daily calories?? That’s a lot more than necessary – double!! Eating for two isn’t meant to be taken literally.


  2. I’m guessing that is supposed to read 200-500 extra, but I may be wrong.


  3. My go to snack was a glass of raw milk. When I was too tired or nauseated to eat well, raw milk was a savior!


  4. It really stinks when the author won’t come back and respond to comments…


  5. I, too, would like clarification on the 2500 calorie statement. That’s well over the recommended daily caloric intake for non-pregnant women (which, I believe, should only be about 1200-1800 depending on how physically active you are). Another 2500 on top of that? Yikes!


  6. […] the article here: Pregnancy Diet: Simple Snack Ideas | Modern Alternative Pregnancy This entry was posted in Healthy Pregnancy, Pregnancy Care by admin. Bookmark the […]


  7. Hi ladies. Terribly sorry for not clarifying this sooner! As Debra said, I am in the middle of a move and have taken a hiatus from MAP. That number was taken from my diet handbook given to me by my midwife. Since you mention it, it does seem like a very high number! I will ask her about it and see if I can get some clarification.


  8. Ok… so sorry for the delayed response! Not sure if I mis-read or if it was a typo, but it is a TOTAL of 2500 calories pregnant women are supposed to consume, not an EXTRA 2500. I may have meant to type that and just written it wrong! It has been a while since I wrote this, so I honestly can’t remember now what the case was, and with packing, I can’t find my midwifery care handbook! :/ Thanks for your patience everyone, and please, DON’T consume an EXTRA 2500 calories when pregnant! Hee hee 🙂


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Hi, I’m Kate.  I love medical freedom, sharing natural remedies, developing real food recipes, and gentle parenting. My goal is to teach you how to live your life free from Big Pharma, Big Food, and Big Government by learning about herbs, cooking, and sustainable practices.

I’m the author of Natural Remedies for Kids and the owner and lead herbalist at EarthleyI hope you’ll join me on the journey to a free and healthy life!

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