苹果片和花生酱
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Apples, Peanut Butter, and Crackers

这样的孕妇,最好的零食——one -- combine things from at least two food groups.

与蛋白质,纤维和健康的脂肪,你会留在两餐之间充分。传播花生酱的1或2汤匙到苹果切片和全麦饼干。自然选择,而不是常规的花生酱,其中有不健康的氢化油。尝试坚果黄油(杏仁,腰果)和水果(梨,香蕉)的不同的连击,太。

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tortillas with guacamole
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Tortilla Chips With Guacamole

For a crunch craving, choose whole-grain, higher-fiber tortilla chips. Dip them in guacamole, which is high in folate, a B vitamin that helps prevent birth defects. (It also contains heart-healthy fats.) If you don't love avocados, protein-rich bean dip is a good option. Baked chips are better for you than fried.

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酸奶和坚果
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Yogurt With Nuts and Fruit

瞄准每天低脂乳制品的三份,让您和您的宝宝获得足够的钙强健骨骼和牙齿。希腊酸奶比普通酸奶更多的蛋白质,它可以是更加充盈。原味酸奶比味少糖,但两者都是健康的。洒在1〜2汤匙的坚果蛋白质和纤维。顶配水果,浆果一样,切块在100%果汁,或葡萄干桃子。

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dark chocolate
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Chocolate and Fruit

NEED巧克力?好消息:它可以降低你的先兆子痫的危险,可引起高血压和器官损伤一些孕妇的条件。一对小乐趣的大小酒吧,水果,或选择巧克力覆盖的水果,让你的零食变得过于甜蜜。低脂牛奶制成的巧克力布丁会提高你的乳制品摄入量,并帮助建立宝宝的骨骼。巧克力酸奶还具有细菌来帮助你的直觉。

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fruit and nuts
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足迹混合

爱甜味和咸味小吃?尝试道上混的。为您和您的宝宝最好的混合具有无盐坚果,无糖干果,和黑暗(不是牛奶)巧克力。坚果和干果都含有纤维,这可能帮助,如果你便秘。心脏健康的黑巧克力有少糖多纤维,铁和其他矿物质。制作自己的混在家里还是买现成的。有些人在卖单服务包,这是很容易随身携带。

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tuna sandwich
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半金枪鱼三明治

New rules say it's OK for pregnant women to eat two to three servings of fish per week. Protein-rich light tuna, lower in mercury, is a good source of omega-3 fatty acids and DHA, which help your baby's brain develop. For added fiber and healthy fat, pair it with avocado on whole wheat. If you're on the go, bring a vacuum-sealed single-serve pouch of tuna and a bag of whole-grain crackers to make a fresh snack anywhere

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strawberry and banana
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冰沙

Start with yogurt or milk as a base for one of your daily servings of dairy. Fruit juice has too many empty calories. Then add bananas or berries. (Use frozen ones to make your smoothie thicker.) If you toss in fresh spinach or celery, you won't even taste it, and you'll add extra vitamins and fiber. A scoop of peanut butter gives you protein. Cocoa powder can make it chocolaty without getting too sweet.

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hummus and veggies
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Hummus With Veggies and Pita Chips

这种全面的零食是富含纤维的龙头企业,它会帮助你保持有规律的。它的快速感谢一起扔了,你的超市。生产部分具有预切的红萝卜,芹菜,和辣椒。冰箱过道已经单服务富含蛋白质的鹰嘴豆泥的包装。面包店部分有新鲜皮塔饼,或者你可以看看在零食过道皮塔芯片,如果你喜欢一个紧缩。选择全麦的皮塔更多的纤维。

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cheese and almonds
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Cheese and Nut Plate

当你需要一个电源包装的零食,达到的坚果和硬奶酪富含蛋白质的组合,如切达干酪,伊丹,豪达,意大利干酪,或瑞士。(有些软奶酪可能有李斯特菌,细菌比可能会损害您的宝宝。)坚果有纤维和奶酪提供钙。加入全麦饼干,如果你喜欢。对于旅游,抢单服务杏仁的包装和包装的莫扎里拉奶酪棒。

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stacked protein bars
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Protein Bar and Fruit

Keep healthy snacks in your purse, desk drawer, and car so you can eat whenever hunger pangs set in. Protein and energy bars store well, and they're more nutritious than granola bars. Most have fiber, protein, and healthy fats without a lot of sugar. Single-serve cups of canned peaches or pears are sweet and fiber-rich, and they'll be ready when you are. Make sure they're packed with 100% juice, not syrup.

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爆米花和花生
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Popcorn and Nuts

A high-fiber snack can help the constipation some women get from prenatal vitamins. Pop yourself a single-serve bag of fiber-rich popcorn at home or at work. (Skip the added salt and butter.) Pair the airy treat with a handful of salt-free peanuts, and you've got a healthy mini-meal. Use chocolate-covered peanuts to satisfy your sweet tooth.

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ants on a log
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Ants on a Log

This childhood favorite can help you stay full of energy. To make them, stuff natural peanut butter into fiber-rich celery ribs, then line up high-fiber raisins along the top. Almond butter and sunflower seed butter work well, too. If you need more dairy in your diet, use low-fat cream cheese.

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Sources|Medically Reviewed on 08/01/2019Reviewed byTraci C. Johnson, MDon August 01, 2019

IMAGES提供方:
1) Thinkstock
2) Thinkstock
3) Thinkstock
4) Thinkstock
五) Thinkstock
6) Thinkstock
7)肖像历史
8)肖像历史
9)肖像历史
10)肖像历史
11)肖像历史
12) Getty / Flickr

SOURCES:
沙龙T.费伦,MD,FACOG,妇产科教授,妇产科在新墨西哥州的阿尔伯克基大学。

Maryann Jacobsen, MS, RD; coauthor, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School.

National Institutes of Health Office of Dietary Supplements: "Folate."

National Institute of Child Health and Human Development: "Preeclampsia research at the NICHD."

American College of Obstetrics and Gynecologists: "Nutrition During Pregnancy."

U.S. Food and Drug Administration: "Fish: What Pregnant Women and Parents Should Know."

预防:“保健食品对峙:黑巧克力VS牛奶巧克力。”

CDC: "Listeriosis (listeria) and pregnancy."

Reviewed byTraci C. Johnson, MDon August 01, 2019

This tool does not provide medical advice.See additional information.

此工具不提供医疗意见。它仅作为一般信息的目的,并不涉及个人的情况。这是不专业的医疗咨询,诊断或治疗的替代品,你的健康不应该依赖于做出决定。永远不要忽视在寻找的,因为你已经对WebMD的网站读一些治疗专业的医疗咨询。如果你认为你可能有一个医疗急救,立即打电话给医生或拨打911。