Power Snacks

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

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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.

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