Apples, Peanut Butter

Spread 1 or 2 tablespoons of peanut butter onto sliced apples and whole-grain crackers. Choose natural instead of regular peanut butter, which has unhealthy hydrogenated oil. 


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. 


Yogurt With Nuts and Fruits

Greek yogurt has more protein than regular yogurt, and it may be more filling. Sprinkle on 1 to 2 tablespoons of nuts for protein and fiber.


Chocolate and Fruit

Pair a small fun-size bar with fruit, or opt for chocolate-covered fruit, to keep your snack from getting too sweet.


Trail Mix

The best mixes for you and your baby have salt-free nuts, sugar-free dried fruit, and dark chocolate. Heart-healthy dark chocolate has less sugar and more fiber, iron, and other minerals.


Half a Tuna Sandwich

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. 


Cheese and Nut Plate

When you need a power-packed snack, reach for the protein-rich combo of nuts and hard cheese, like cheddar, Edam, gouda, Parmesan, or Swiss. 


Protein Bar and Fruit

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.


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. 



Start with yogurt or milk as a base for one of your daily servings of dairy. Fruit juice has too many empty calories. A scoop of peanut butter gives you protein.