Eating

It takes a lot of fuel to grow a baby. The object is to grab snacks that not only curb your cravings for a little something to tide you over but also supply the healthy protein, vitamins and minerals — including calcium — that your body needs.

• Nuts: Grab a handful of roasted almonds, unsalted peanuts, walnuts, pecans, pistachios or dried soybeans; nuts can give you lots of the protein, iron and vitamin E you need.
• Bring along some easy-to-carry fresh fruits — grapes, bananas, oranges or tangerines, apples, pears, plums, apricots, cantaloupe and papaya or mango slices have fiber and vitamins, as do dried fruits, such as raisins, prunes and cranberries.
• Try fruit with cottage cheese, low-fat cheese or yogurt to add calcium and protein.
• Make a dip for vegetables with low-fat unsweetened yogurt and herbs.
• Good-for-you toast: Check bread labels and go for the chewier high-fiber, low-carb breads. Top toast with apple, pumpkin or peanut butter, hummus, fruit salsa or cottage cheese and diced fruit or herbs.
Try stuffing and mixing up vegetables, like:
• Celery stuffed with cream cheese, pimento cheese or peanut butter
• A mixed green salad topped with sunflower seeds for extra iron
• Hummus with broccoli, carrot sticks, celery, cucumber or red pepper slices
Go for whole grains with:
• A bowl of vitamin-fortified whole-grain cereal and skim milk
• Oatmeal, jazzed up with fresh, frozen or dried fruit
Or try these quickies:
• Healthy quesadilla: Put a few tablespoons of black beans and cheese in a whole-grain tortilla, microwave to melt the cheese and then dip in salsa.
• Butternut squash soup: Microwave squash until soft, blend with milk and chicken or vegetable broth into soup consistency and add salt and herbs.
• Simple vegetable soup: Cut vegetables into bite-sized pieces and simmer in broth, tomato juice or vegetable juice until tender.
Sandy and Marcie Jones are the authors of Great Expectations: Your All-in-One Resource for Pregnancy & Childbirth. Order your copy from Barnes & Noble.

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