Baked beans on toast

No, you don’t need to 'eat for two' but you may feel hungrier than normal when you’re expecting. If you need to satisfy your hunger between meals, choose healthy food combinations to benefit you and your baby. Beans on toast is a speedy snack, rich in protein, fibre and essential potassium and also low in fat. Even better, half a tin of baked beans provides a third of your recommended daily fibre needs, which is really useful if you suffer from constipation – a common complaint in pregnancy. Serve your beans with a slice of wholemeal or wholegrain granary toast for an even greater fibre boost. At 10g of protein a half can, baked beans are also a great jacket potato topping.

Yoghurt with nuts and fruit

Yoghurt is a dairy food that provides a rich source of readily absorbed calcium, essential for the needs of both you and your baby. Calcium is essential for healthy bones and teeth. Yoghurt is also really versatile. Use as an alternative to fresh cream with fruit, or as a low fat, higher protein substitute for sour cream on your tortilla wraps. Savoury dips like raita or tzatziki are also great ways to enjoy yoghurt. Serve with washed, sliced cucumber or pepper strips, or wholegrain crackers and breadsticks for a quick and easy snack. Whether you choose plain or fruit varieties, why not add more fruit to your pot to add to your ‘5-a-day’? Alternatively, sprinkle on 1 to 2 tablespoons of nuts for protein and fibre.

Chocolate

Craving chocolate? Don’t let your pregnancy be an excuse to over-indulge. Chocolate cravings usually settle within a few seconds of biting into a bar, so unless you’ve great willpower, buy the smallest bar possible to satisfy your urge. Darker chocolate contains more cocoa solids, which are richer in dietary antioxidants compared to other chocolate bar varieties. Chocolate yoghurt or a hot chocolate drink are other healthy chocolate flavoured options, adding calcium, too.

Fruit and nut mix

During pregnancy, fatigue can leave you craving sweet or savoury snacks. Satisfy both by mixing up your own on-the-go assortment of nuts, dried fruit and even a sprinkling of chocolate. Make sure to choose unsalted nuts, dried fruit with no added sugar, and dark, rather than milk, chocolate. Nuts and dried fruit both contain fibre, which will help keep you regular and prevent constipation – but remember to drink enough too. Nuts are rich in healthy unsaturated fats and essential minerals, such as iron and selenium.

Apples and peanut butter

Enjoy peanut butter? Instead of spreading it on crackers, why not try spreading it on freshly sliced apple, for a crispier, refreshing treat? Fresh fruit cravings aren’t unusual in early pregnancy, and peanut butter adds protein to this fruity snack.

Tuna sandwich

Fish is a healthy choice when you’re pregnant as long as you avoid those with potentially high mercury and PCB levels like shark, swordfish and marlin. A tuna sandwich makes a healthy choice as long as you limit your weekly intake to no more than 4 medium sized (140g) tins, or the same amount of fresh tuna steaks. Light tuna is lower in mercury, low fat and rich in protein. It’s also a good source of omega-3 fatty acids and DHA, which help your baby's brain develop. For even more fibre and healthy fat, blend tuna with avocado and eat on wholewheat bread.

Smoothies

Ice cream is a common craving during pregnancy but you can meet your daily calcium intake with a yoghurt or milk-based smoothie instead. Add fresh or frozen strawberries or other in-season berries for a seasonal drink, adding another one of your 5-a-day. Frozen fruit and banana make your smoothie thicker.

Hummus and vegetable sticks

Packed with fibre, this is a wholesome, satisfying snack that will quell your appetite and keep you regular. It’s also fast to throw together and easy to keep in the fridge. At the supermarket, choose pre-cut carrots, celery, peppers, as well as cauliflower and broccoli florets. You can buy single portion packs for picnic snacks when you’re on the go. Fresh pitta is an alternative or addition to vegetables. Just choose wholewheat pitta for a healthy, high fibre snack.

Cheese and nuts

Cheese and nuts are power-packed snack foods, rich in protein, fibre and calcium. Make sure you stick to hard cheeses, like Cheddar, Cheshire, Double Gloucester or Gouda. Avoid some soft cheeses like Brie or Stilton, which may contain listeria, a natural food source bacteria that can harm your baby in pregnancy. Nuts are fibre-rich and cheese provides calcium. For a healthy, filling addition serve with wholegrain crackers. When you’re on the go, choose cheese cut into sticks and a small bag of almonds.

Ready-to-eat fruit

Apricots, figs and prunes are great snack items that contribute to your 5-a-day and are easy to pack and take with you. Keep resealable bags of these fruits in your handbag, desk drawer and car so you can graze without guilt when hunger strikes. All three of these fruit choices are high in fibre to keep you regular. Make sure you wash all fresh fruit thoroughly to get rid of any soil traces that may contain toxoplasma – an organism that can harm your unborn child.

Popcorn and nuts

Forget the bag of crisps for a quick hunger fix. Popcorn is also quick, easy and filling. Plus it’s a wholegrain, so it’s high in fibre and can help with constipation that occurs in some women during pregnancy. Remember to only add minimal sugar, salt or butter to popcorn. Add a small portion of unsalted peanuts and you have a ready-to-go mini-meal. Dark chocolate covered peanuts can be your alternative if you have a sweet tooth, but eat those in moderation as they are high in calories.

Vegetable and bean soups

Warming vegetable or bean soups offer a healthy helping of satisfying protein and fibre. Make them with lower salt stock cubes and go easy on the salt which can contribute to water retention and bloating, but only when you overdo it. Starchy foods like potatoes are an important source of vitamins, fibre and energy during pregnancy. Green, leafy vegetables are natural sources of folic acid (vitamin B9), which is essential for your baby’s development. Eat soup with granary bread, which is enriched with folic acid and high in fibre.

Related reading

• What to eat when you’re pregnant?
• Top 10 pregnancy cravings
• Toxins in pregnancy
• Antenatal vitamins
• Folic acid and pregnancy