Choosing what to eat at work or on the go can add an extra challenge to selecting the best nutrient-dense choices while you're pregnant. The snacks you eat throughout the day really do matter. In fact, snacks can make up as much as 25% of your total calories for the day.
With easy planning, you always can have a snack on hand that's quick and nutritious. Here are some general principles to keep in mind:
- Stock your purse, desk drawer, car, or fridge at work with healthy, convenient foods, such as whole-grain crackers, apples, low-fat yogurt, string cheese, or nuts.
- Eat three smaller meals and grab healthy snacks in between meals to make sure you're getting enough nutrients.
- Eat nutrient-dense foods at frequent intervals to prevent intense hunger that can cause cravings.
- Pair up foods from the five food groups (grains, vegetables, fruits, dairy, and protein foods). Try to select from at least two food groups for each snack. Your body and your baby should get a variety of foods to supply protein, carbohydrate, fat, vitamins, and minerals to thrive.
- Remember to drink plenty of water, which is critical for building new tissue, aiding digestion, and forming amniotic fluid. Ideally, you should drink at least ten 8-ounce (about 237ml) glasses a day. The easiest way to accomplish this goal is to always keep a bottle of water at your desk or in your purse and sip from it often.
Make healthy food the convenient choice
In the five minutes it takes to order fast food, you can prepare quick, low-calorie snacks or mini-meals. Here's how:
- Store precut fruit or vegetables in individual small bags or reusable containers to grab on the go.
- Invest in an insulated lunch bag and insulated thermos to carry perishable food and drinks.
- Look for healthy food options at places you frequent. Find the closest deli with fresh fruit or a vending machine that offers yogurt or skim milk.
With just a little planning, you can make healthy meals and snacks a regular part of your everyday routine, even when you're on the go.