Power Snacks

These easy munchies boost your energy and provide important nutrients for you and your baby.


Power snacking—eating foods that are high in nutrition—is one of the best ways to satisfy your hunger and alleviate pregnancy-related nausea. What's more, mini-meals that contain approximately 150 calories can help keep you energized throughout the day and relieve heartburn, says Kim Galeaz, R.D., a nutritionist in Indianapolis. So instead of reaching for a candy bar the next time you need to munch between meals, try one of these tasty, healthful snacks. Mock Cherry Cannoli >>power punch: 349 mg calcium Blend 1/3 cup nonfat ricotta cheese with 2 tablespoons dried cherries, 1 1/2 teaspoons honey and 1/4 teaspoon pure almond extract. Spoon mixture into a small ice-cream cone. serves 1. serving size: 1 cone. 186 calories.

Quick-Cook Quesadilla >>power punch: 283 mg calcium Place 1 10-inch whole-wheat tortilla in a nonstick skillet over low heat. Sprinkle with 1/2 cup reduced-fat shredded cheese. Cover and cook for 1 1/2 minutes, or until cheese has melted. Fold tortilla in half, cut into 4 wedges and serve with salsa. serves 2. serving size: 2 wedges with 1/4 cup salsa. 163 calories.

Turkey-Hoisin Lettuce Rolls >>power punch: 12 g protein Lay out 2 large butter-lettuce leaves. Place a 1-ounce slice of turkey on each leaf. Spread each slice of turkey with 2 teaspoons hoisin sauce. Shred half of a carrot and sprinkle equal portions over both slices of turkey. Roll up each lettuce leaf like a spring roll and enjoy. serves 1. serving size: 2 rolls. 135 calories.

Asian Bean Dip >>power punch: 7.5 g protein In a food processor, combine 1 15-ounce can black beans, rinsed and drained; 3 tablespoons orange juice; 1 1/2 tablespoons creamy peanut butter; 1 tablespoon lime juice; 1 teaspoon chili paste; and 1/4 teaspoon coarse salt. Whip until smooth and serve with cucumber spears. serves 4. serving size: 1/3 cup dip and 6 4-inch cucumber spears. 135 calories.

Blueberries in Lemon-Maple Yogurt >>power punch: 265 mg calcium Combine 3/4 cup blueberries with 1/2 cup nonfat plain yogurt, 1 1/2 tablespoons pure maple syrup, 1 teaspoon grated lemon rind and 1/2 teaspoon fresh-squeezed lemon juice. serves 1. serving size: 1 cup. 195 calories.

Tomato-Bean Bruschetta >>power punch: 5.5 g fiber Combine 1 medium tomato, chopped, with 1/4 cup canned white beans, rinsed and drained; 2 basil leaves, torn; 1 teaspoon grated Romano cheese; 1/2 teaspoon balsamic vinegar; 2 small garlic cloves, minced; and salt and pepper to taste. Spoon half of the mixture onto 2 slices of toasted whole-wheat baguette. Refrigerate remaining half for later. serves 2. serving size: 1/3 cup bean mixture and 2 1/4-inch-thick slices whole-wheat baguette. 136 calories.

Orange-Raspberry Blast >>power punch: 81 mcg folate In a blender, combine 1 1/2 cups calcium-fortified orange juice, 1 cup frozen raspberries, 3 dried apricots and 2 tablespoons toasted wheat germ. Whip until smooth. Pour half into a glass and serve; transfer remaining half to a screw-top jar and refrigerate for later. serves 2. serving size: 1 cup. 152 calories.

Ginger-Soy Frappé >>power punch: 180 mg calcium In a blender, combine 3/4 cup plain soy milk with 1/4 cup silken tofu, 2 pitted dates, 1 teaspoon pure vanilla extract, 1/2 teaspoon dried ground ginger (or a grape-sized chunk of fresh ginger) and 3 ice cubes. Whip until smooth. serves 1. serving size: 1 cup. 185 calories.

Fruit and Nut Crunch >>power punch: 4 g fiber Mix 2 cups bran cereal squares with 1 cup mini whole-wheat pretzels; 1/3 cup dried cranberries; 1/3 cup dried dates, snipped; 1/4 cup toasted sliced almonds; and 1/4 cup dry-roasted peanuts. serves 8. serving size: 1/2 cup. 162 calories.

Watermelon Salad >>power punch: 119 mg calcium Combine 1 1/2 cups watermelon cubes with 1 1/2 ounces crumbled, pasteurized goat cheese and 4 fresh mint leaves, chopped. In a small bowl, stir together 2 tablespoons honey with 2 1/2 teaspoons red wine vinegar until honey is dissolved. Pour over salad and toss gently to mix. Chill before serving. serves 2. serving size: 3/4 cup. 161 calories.