Smart Bites

Portable minimeals for excellent pregnancy nutrition

Meeting all your nutritional needs during pregnancy can seem overwhelming, but it doesn’t have to be. These quick snacks help you fulfill your pregnancy requirements for important nutrients such as calcium, folic acid, protein, iron and fiber. And, a light nibble between meals will help keep your energy up and may quell nausea. With approximately 125 to 150 calories in each serving, these supersnacks can satisfy you while requiring just a few minutes of preparation (and, you can take them anywhere). Try to incorporate two snacks daily. Note: “Key nutrient” refers to the essential prenatal nutrient each snack is highest in.

Vegetable bagel 1 2-ounce whole-grain bagel, toasted, with 1 tablespoon light cream cheese and 1/4 cup veggies of choice (such as shredded carrots, diced peppers, sliced radishes or sliced cucumbers) {Key nutrient: folate}

Peanut butter toast 1 slice cinnamon-raisin toast with 1 tablespoon peanut butter {Key nutrient: protein}

Cottage cheese cup with peaches 1/2 cup low-fat cottage cheese (1% milk fat) with 1/2 cup canned peaches in light syrup {Key nutrient: calcium}

Hot chocolate & cookies 1 cup low-fat hot cocoa with 5 vanilla wafer cookies {Key nutrient: calcium}

Spinach dip 4 tablespoons spinach dip with 2 Ry Krisp crackers (makes 16 servings): 2 10-ounce boxes frozen spinach; 1 8-ounce can sliced water chestnuts, drained and finely chopped; 1 1/2 cups plain nonfat yogurt; 1 cup light mayonnaise; and 1 package dried vegetable soup mix. Thaw spinach in the microwave, then squeeze out excess water. Mix all ingredients in a bowl and refrigerate for 2 hours. Serve with crackers. {Key nutrient: folate}

Strawberry smoothie 1 cup strawberry yogurt smoothie (makes 3 servings): 1 cup low-fat strawberry yogurt; 1/2 cup orange juice; 1/2 cup frozen, unsweetened strawberries (about 5 whole); and 1 banana. Place ingredients in a blender and blend until smooth. {Key nutrient: calcium}

Hummus with crackers 2 tablespoons spicy hummus (store-bought or homemade) with 6 Triscuit crackers (makes 7 servings): 1 15-ounce can chickpeas, rinsed and drained; 1 2-ounce jar diced pimentos; 3 tablespoons lemon juice; 1 1/2 tablespoons sesame butter; 1 garlic clove, minced; 1/2 teaspoon ground cumin; 1/2 teaspoon cayenne pepper;  and 1 tablespoon dried parsley. Pour ingredients in a blender and mix until smooth. Refrigerate for 1 hour. Serve at room temperature with crackers. {Key nutrient: protein}