Our go-to snacks for every stage of pregnancy

We’ve all been victim to the 3pm slump.

Mid-afternoon can see hunger-pangs and chocolate cravings become front of mind – but your snacks don’t have to come with a high-calorie price tag. Snacks are actually a great opportunity to get some extra nutrients into your diet, separate from your three main meals.

Processed snack foods high in sugar, fat, and sodium are most definitely delicious, but are best left on the shelf – Here are our favourite nutrient-rich things to snack on that will help, not hinder, the health of you and your bub.


Chia seed pudding – a perfect sweet treat to get you through the day and a great way to get more omega-3 in. A chia seed pudding is made from soaking chia seeds in water. Sweeten with maple syrup and fresh fruit for added fibre and taste.


Handful of peanuts or hazelnuts – nuts pack a nutritional punch as they’re high in healthy fats and fibre. Of all nut varieties peanuts and hazelnuts are the highest in folate, which is essential for developing a healthy bub. Aim for a handful of nuts a day and always choose raw or dry roasted.


Roasted chickpeas – chickpeas contain both folate and iron. Roast them up for a great substitute to crisps. Season with garlic, paprika and herbs to make this nutritious snack even tastier.


Hard boiled eggs – a simple yet delicious snack for when you’re on the go. Eggs are a good source of protein, iron, zinc and omega-3. Boil a few eggs at the start of the week to have on hand when you get hungry.


Dried fruit – dried fruit is a simple, quick snack that provides calcium and iron. Ensuring you get at least two serves of fruit a day is essential for any diet and equally as important during pregnancy.


Yogurt and fruit – we love yogurt as it is one of the highest dietary sources of calcium and is also a source of protein. Choose a natural, unsweetened version and pair with fresh fruit for a sweet snack that will keep you going through the day.

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