When you’re expecting, every snack is a chance to nurture both your energy and your baby’s growth—while standing strong against unpredictable cravings. Did you know pregnant women need about 300 extra calories daily to support baby growth? The choices you make now matter, supporting your well-being and your little one’s development. Smart snacking becomes an essential part of your routine, helping you meet increased nutrient demands while moving through every high and low pregnancy brings.
Finding balance can feel daunting. You need more calories and specific nutrients, but you also want food that tastes great and won’t trigger nausea or heartburn. Here’s the refreshingly honest truth: snacks that work—that fit your life—don’t need to be fussy or complicated. Sometimes the simplest options, like refrigerated protein bars made with whole food protein, offer the convenience, satisfaction, and nutrition you’re looking for.
This grounded guide demystifies what your body needs during each trimester and offers practical snack ideas built for busy days. Get straightforward pairings, strategies to tackle common challenges, and tips to empower your daily nutrition.
Understanding Pregnancy Nutritional Needs
Your caloric needs shift as your pregnancy moves forward. No extra calories are required in the first trimester, but the second trimester calls for about 340 additional calories daily, with around 450 extra needed in the third.
These additional calories aren’t just for filling up. They need to come from a balance of protein, fruits, vegetables, and whole grains. These foods help your body support your baby’s organs, bones, and tissues—and help you stay strong, too.
When it comes to protein, your needs increase. You need 60g of protein daily during pregnancy, compared to 46g outside of pregnancy. That’s about 1.1g per kilogram of body weight.
Carbohydrates should account for 45–64% of daily calories, and fats for 20–35%. These macronutrients work together to supply energy and support brain development for your baby.
Key Nutrients for Expectant Mothers
Four nutrients deserve your brave focus when planning snacks: folate, iron, calcium, and healthy fats.
Folate is crucial. It helps lower the risk of neural tube defects and serious abnormalities of the brain and spinal cord. Aim for 600 mcg DFE daily during pregnancy. Adequate folic acid can also help reduce the risk of premature birth and low birth weight.
Iron becomes particularly important as your blood volume expands to support your growing baby. You’ll need 27 mg per day to help prevent anemia and back up your increasing blood supply.
Calcium remains vital for building bones and teeth—yours and your baby’s. Pregnant people need 1,000 mg daily (ages 19-50), or 1,300 mg (ages 14-18). Calcium also helps nerves, muscles, and blood vessels do their best work.
Healthy fats, especially omega-3 fatty acids, support brain and eye development. They’re energy givers and help with absorption of fat-soluble vitamins. Omega-3s are an important nutrient to include.
Healthy Snacks for Pregnancy: Trimester-by-Trimester Guide
Your snack choices may change as your pregnancy progresses, and that’s perfectly normal. Each trimester brings new challenges and nutrition needs—let’s meet them with confidence.
Focus on First Trimester
The first trimester often means wrestling with nausea and food aversions. Up to 85% of pregnant people face nausea and vomiting at this stage.
Many find that small, frequent meals beat three large ones. Going too long without eating can make queasiness worse. Try dry starchy foods like crackers or toast, especially in the morning.
Steer clear of greasy, high-fat snacks—they’re tougher to digest right now. Choose bland, easily digestible foods that won’t set off nausea. Sometimes, chilled foods are easier to manage than hot foods if you’re feeling queasy.
Second Trimester Considerations
For many, appetite bounces back in the second trimester. This is when your baby’s growth picks up speed, so protein and snacks rich in nutrients matter even more.
Pair protein with complex carbohydrates to keep blood sugar steady. It’s a practical strategy to avoid energy dips.
Fiber jumps in importance, too. Pregnancy hormones may slow digestion, so work in snacks with whole grains, fruits, and vegetables to support digestion.
Third Trimester Tips
The third trimester means higher caloric needs—about 450 extra calories daily. But with your baby growing, your stomach can feel crowded. Smaller, lighter snacks with big nutrition win the day.
Look for options that deliver value in every bit. Heartburn can crop up now; try to avoid spicy or acidic foods, opting for calming, easy choices.
Simple On-The-Go Ideas
Your schedule won’t pause for pregnancy, and that’s why simple snack options matter. Here’s some honest, straightforward pairings you can assemble in minutes:
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An apple or banana with 2 tablespoons of natural peanut butter; you’ll get fiber, good fats, and protein.
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Greek yogurt with berries; this provides protein, antioxidants, and natural sweetness. Greek yogurt is protein-rich.
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Cottage cheese cup (69 mg calcium, 14 g protein, 81 calories), paired with fruit or whole grain crackers.
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Trail mix made with nuts, seeds, and a little dried fruit or dark chocolate. Trail mix offers calcium, vitamin D, and magnesium.
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Hummus: over 100 calories per 1/4 cup, with 3 g protein, 2 g fiber, and nearly 1 mg iron. Pair with cut vegetables or whole grain pita.
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Hard-boiled eggs offer complete protein and can be prepped ahead for the week.
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Whole wheat crackers (5–10) with 1–2 oz. cheddar cheese for complex carbs and protein that help steady your energy.
Overcoming Common Snack Challenges
Pregnancy throws curveballs—snacking doesn’t have to be one of them. Here’s a direct look at typical obstacles, with nurturing advice to help you stay on track:
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Cravings are normal. A small treat in moderation is okay. Focus on balance, not guilt.
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If you’re reaching for chips or dessert, try to identify what quality draws you in—swap for crunchy nuts or a sweet bowl of fruit or yogurt instead.
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Morning sickness can drive your choices. Protein-rich snacks may help with nausea; try hard-boiled eggs, cheese, nuts, or Greek yogurt.
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Often, cold snacks go down easier than hot ones. Prepped fruit, yogurt, and cheese sticks are nourishing options to keep in your fridge.
Food Safety Considerations
Food safety is non-negotiable when you’re pregnant. Protect yourself and your baby by steering clear of high-risk items:
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Avoid soft cheeses and deli meats unless reheated until steaming hot. They can harbor harmful bacteria.
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Skip raw seafood and unpasteurized juices. Choose pasteurized and fully cooked seafood instead.
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If in doubt, heat it up. Steaming hot food helps ensure safety.
Discover Perfect Snacks: A Wholesome Option
Perfect Snacks began as a family venture—with a clear, confident commitment to whole food protein and grounded, honest nutrition. Our refrigerated bars stand apart for a reason—they combine the ease of grab-and-go snacking with whole food protein from freshly ground nut butters, eggs, and milk, and a blend of 20+ superfoods. If you’re focused on clean-eating, you’ll appreciate:
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Whole Food Protein: Every Perfect Bar delivers protein sourced from minimally processed nut butters, eggs, and milk—never from extracted protein isolates. Full-Size Bars contain 12–17g of protein, depending on the variety.
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20+ Superfoods: As part of every Perfect Bar, our unique superfood blend helps provide an extra boost of vitamins and minerals.
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Organic Honey: We use organic honey to help bind our ingredients and add just enough sweetness—always without artificial sweeteners or stevia.
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Refrigerated For a Reason: These bars are "fresh from the fridge," because real, minimally processed food deserves it. Learn more here.
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Special Claims: All Perfect Snacks products are Non-GMO, gluten free, soy free, low glycemic index, Kosher, and have no artificial colors, preservatives, or sugar alcohols.
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Protein by Variety: “High-protein” (over 20% DV per serving) applies to Full Size: Dark Chocolate Chip, Peanut Butter, Pumpkin, Chocolate Mint, Salted Caramel. “Good source of protein” (10–19% DV) applies to Full Size: Cookie Dough, Coconut PB, Almond Butter, Dark Chocolate Almond, Brownie, Hazelnut, Chocolate Crisp, Fruit Crisp; and all Snack Size bars.
Choose the size that fits your appetite—Full, Snack, or Mini. It’s all about meeting your needs, as they change throughout pregnancy.
Curious to try? Build a custom bundle to discover your favorites. Our Subscribe & Save program gives you 10% off and free shipping, so you never have to scramble for snack solutions. Check the store locator to find us near you.
Feel Empowered With Purposeful Snacking
Smart snacking during pregnancy isn’t about being perfect—it’s about being present, brave, and consistent. Choose snacks that offer protein, vitamins, and minerals from whole food sources—skip complicated prep and trust what feels grounded and real for you.
Look for practical combinations: fruit with nut butter, yogurt with berries, cheese with whole grain crackers—each one an honest way to support yourself and your growing baby.
Perfect Snacks may fit your journey: whole food protein, refrigerated freshness, and ingredient transparency. It may be an option that aligns with your values—because you deserve nothing less.
Always consult your primary care doctor to determine what’s right for you.
Disclaimer: These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
Listen to your body, meet your cravings in moderation, and continue to nurture yourself with every snack you choose. Start building your custom bundle or subscribe for 10% off to keep grounded, honest snack options in your kitchen all trimester long.
