Your Pregnancy Snack Selector

1st trimester, extra calories needed: 80 kcal per day

It may surprise you to know that, if you are at a healthy weight starting pregnancy, you don’t need much extra calories in your first trimester – but you can make every calorie count by choosing nutrient-rich foods. Eating a well-balanced diet from all food groups will have a positive impact on your baby today and in the future. Find out more by reading Food choices for a healthy pregnancy.

3rd trimester: 470 extra calories per day

Check what’s in your fridge or pantry then click on the snack you’d like to eat today…

• Tasty turkey open sandwich (470 kcal)
  • 1 slice (25g) whole grain bread^a
  • 1 piece chicken breast^a
  • one tomato^a
  • unlimited kale^a
  • 5g mayonnaise^a
  • 1 cup low-fat milk^a
  • 1 apple^a
• Bread & Egg Jam selection (470 kcal)
  • 2 square slices wholemeal bread^a
  • 2 tbsp cheese^a
  • 1 tomato^a
  • unlimited spinach^a
  • 3 tbsp Egg jam (seri kaya)^a
  • 2 pieces of cashewnut cookies^a
  • 3/4 cup of low-fat milk^a
• Any-time-of-day breakfast (470 kcal)
  • 1/4 cup rolled oats^a
  • half low fat milk^a
  • 30g granola^b
  • 40g raisin^a
  • 1 small banana^a
• Cheese and cracker platter (470 kcal)
  • 3 pieces cream crackers^a
  • 2 tbsp cheese^a
  • 1 apple^a
  • 2 medium banana^a
  • 1 cup low fat milk^a
• Very berry yogurt (470 kcal)
  • half cup yogurt^a
  • 50g Granola^b
  • 70g blueberries^b
• Second helpings
  • 1 piece boneless chicken breast^a
  • 100g wholemeal pasta^b
  • 200g Boiled broccoli^b
  • 1 cup milk^a

The 100 List

Not tempted by any of the six snack or mini-meal ideas? Then mix and match from the foods below! Each one is around 100 calories, so choose three to reach your extra-calories target during your second trimester and 4 - 5 during your third trimester. Pick your favourites from across the five food groups to keep your diet balanced. Simple!

Around 100 kcal per item

• Grains
  • one slice white bread^a
  • 1/3 cup Macaroni^a
  • 4 tbsp rolled oats^a
  • 1 round piece peanut/coconut biscuit^a
  • 85g Cooked brown rice^b
  • 80g wholemeal pasta^b
• Meat / Fish / protein foods
  • 50g Turkey breast^b
  • 3 tbsp Canned Cheddar Cheese^a
  • 4 tbsp egg jam (Seri kaya)^a
  • 100g Canned Tuna^b
  • 1.5 whole hen egg^a
• Dairy
  • 3/4 cup Low fat milk^a
  • half cup Full cream Recombined Milk^a
  • 1/4 cup yogurt^a
  • 1/4 cup Evaporated milk^a
  • 2/3 cup Frozen Yogurt^b
• Fruits
  • 3 small banana^a
  • 2 small apple^a
  • 45 strawberries^a
  • 1 orange^a
  • 13 grapes^a
• Raw Vegetables
  • 1 cup cooked broccoli + 1 cup spinach + half tbsp butter^a
  • half tbsp corn oil + half cup broccoli + 2 cup cooked spinach^a
  • 1.5 cup broccoli + half tbsp corn oil^a
  • 2 cups salad + half tbsp salad dressing^b
  • 1 small sweet potato^a
  • half cup cooked peas^a
  • 1 cup carrots^a
  • 3 cups chopped yellow peppers^b
  • 7 cups celery^a
  • 6 cups radishes^a
  • 7 cups raw peeled cucumber^a

Disclaimer:

a. Tee, E. S., Mohd Ismail Noor, Mohd Nasir Azudin, & Khatijah Idris. (1997). Nutrient Composition of Malaysian Foods (4th ed.). Malaysia, KUL: Institute for Medical Research.

b. Health Promotion Board. (2011). Energy & Nutrient Composition of Food. Retrieved from: https://focos.hpb.gov.sg/eservices/ENCF/foodsearch.aspx

Note that number of calories varies by brand and size/weight so always check the label.