During pregnancy, your food preferences change due to your hormones. Coping with morning sickness whilst trying to eat healthy can be challenging. Try to have small, frequent meals and snacks instead of three heavy meals which are harder to digest. Do remember that your digestive system slows down and bloating is common after meals.
#1 Prunes
Prunes are packed with flavour and has a sour-sweet taste. Prunes are also rich in fibre and contains iron too. Much healthier option than sour plums coated with sugar.
#2 Toasted wholegrain bread or bun
A dry toast can satisfy your love for a crunchy snack. Spread some lovely olive oil on the wholegrain bread and pop it in the oven to crisp. Or try fruit jam (choose no added sugar or low sugar jam, with more fruit content). Alternatively, spread nut butter on the toast (peanut butter or almond butter) which will provide you with protein and good monounsaturated fat.
#3 Overnight oats
Oats are rich in soluble fibre and contain iron, magnesium as well as zinc. Mix oats with milk and yogurt in an airtight container and refrigerate overnight. The next day, top with your favourite fruits for a quick breakfast.
#4 Roasted nuts
Get unsalted nuts (almonds, walnuts, brazil nuts or cashew nuts). You can buy raw nuts, and bake in your oven for a few minutes until they are nice and crunchy. Nuts are rich in good fats and satisfy your hunger pangs if you are too exhausted to cook.
#5 Yogurt
Choose your favourite yogurt (low fat please) and add topping with sliced fruits or nuts. You could also make a yogurt smoothie by adding fresh fruit of your choice into your blender and whip it all together.
#6 Cheese
Cheese is rich in protein and calcium. Keep some cheese in your fridge for a quick and easy filling for sandwiches, or as a topping to wholegrain crackers. Cheese can also satisfy your salty craving. Lower fat varieties of cheese are cottage cheese, or mozzarella.
#7 Soya beans and soy products
Soya beans are rich in protein, especially for vegans. Choose the less-sugar soya tart for a healthier snack. Or try tempeh, another soya bean product, which is a crunchy, nutty snack when toasted, air fried or pan-fried in olive oil. Tempeh is fermented soya bean, which provides protein, vitamin B, fibre and iron.
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