1. Hard boiled Eggs
Hard boiled eggs are a great snack for anyone who is meat-averse during pregnancy or who can’t handle the strong smell of food while cooking. Boil up a few eggs, peel them quickly, and keep them sealed until you are ready to eat. Eggs and other animal products are also a rich source of choline, which is an essential nutrient with wide-ranging uses in the body, many of which complement the work of the prenatal vitamin you’ve probably already heard of: folate.
If you are having trouble eating meat, a common phenomenon during pregnancy, you’ll want to try some alternative protein sources, like beans and lentils. You can use them to make all kinds of burgers, chili, and other meat-alternative dishes. In addition to a protein boost, you’ll get lots of fiber to help keep you regular.
3. Dried Fruits and Nuts
These are a great way to pack a lot of calories, vitamins, and fiber into a small package. Try mixing chopped dates with chopped nuts and nut butter, and rolling small balls or logs in dried unsweetened coconut for a carb-and-protein-packed snack that’s easy on the stomach.
4. Hard Cheese and Yogurt
Soft cheeses are off the table, but hard cheese and yogurt can help you boost your calcium levels as well as your protein intake, which is important if you experience meat aversion. Calcium is vital — and not just for developing healthy bones. It is also believed to help reduce the risk of preeclampsia during pregnancy.
5. Leafy Greens
Eat kale for the calcium, but be sure to get plenty of spinach too, as it’s high in both iiron and folate, which your body needs to support a growing fetus. Folate is required for brain development in utero, helping to form the neural tubes, which develop further to form the brain and spinal column. Folates are also required for metabolism and important in preventing cardiovascular disease. Steam the leaves of the greens for best results.
In addition to folate, one serving of avocado (1/3 of a medium sized fruit) also contains 6 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain. Avocados are also a nutritionally dense food, with plenty of fiber (11% of your daily recommended amount) and quality calories for those who might be struggling to eat through nausea.
Check out Avocados from Mexico’s avo-tips for all your avocado preparation information needs. You’ll find videos on how to save those avocados you cut open to use before you realized you feel too sick to eat! You can submerge your avocado in water, or splash it with lemon juice and cover with plastic, to keep it fresh in the fridge for a few hours or a few days.