Healthy pregnancy snacks: a Singapore supermarket list and how much you need

Healthy pregnancy snacks are how most women in Singapore cover the small amount of extra food pregnancy needs. You don't need to eat for two. SingHealth's guidance puts the extra at about 300 calories a day on one page, and 370 to 480 on another that cites the Health Promotion Board, which it says you can get from one or two healthy snacks plus two servings of low-fat milk. In practice, that's a banana and a cup of milk. Below is a supermarket list with HPB's portions and calories, snacks that help with nausea, heartburn and constipation, and the foods to keep off your plate while you're pregnant.

How much extra you need

SingHealth tells pregnant women to eat from the four food groups and gives these daily servings: 6 to 7 of rice and alternatives (3 of them whole grains), 2 of fruit, 3 of vegetables, 2.5 of meat and alternatives, and 2 to 4 of milk and alternatives. Snacks are an easy way to fill the gaps, especially the fruit, whole grains and milk that are easy to miss at hawker meals.

Rather than count calories, SingHealth suggests watching your weight gain. If your pre-pregnancy BMI is in the normal range (18.5 to 24.9), the aim is to gain 10 to 15kg over the pregnancy, and 5 to 9kg if your BMI is above 30. Our pregnancy weight gain calculator works out your own range.

A supermarket list of healthy pregnancy snacks

HPB's general rule for snacks is to keep each one under 200 calories and look for the Healthier Choice Symbol on packaged food. These are HPB's portions and calories, checked against SingHealth's list of foods to avoid in pregnancy:

Out and about, HPB also suggests soon kueh, popiah and fresh spring rolls as lighter mini-meals. Its general snack list includes sushi too, but in pregnancy pick cooked fillings only, because SingHealth says to avoid raw seafood.

Snacks for nausea, heartburn and constipation

Small, frequent snacks help with several common complaints. Here's what SingHealth and KKH suggest for each:

• Morning sickness: eat a few crackers or a slice of dry toast 10 to 15 minutes before you get out of bed, and have smaller meals more often. See our morning sickness guide for more.
• Heartburn: eat small amounts often, go easy on oily and spicy food, and try a glass of milk when it burns. Citrus fruit can set it off, so pick banana or pear if it does. Our heartburn during pregnancy guide covers the rest.
• Constipation: aim for 3 servings of whole grains, 3 of vegetables and 2 of fruit a day, drink 8 to 10 glasses of fluid, and try prunes or other dried fruit.
• Low iron: pair iron-rich snacks such as eggs, beancurd or wholegrain cereal with a vitamin C fruit like guava, papaya or kiwi.

If you have gestational diabetes, your snacks need to fit the meal plan your dietitian gives you. KKH runs a dietitian programme for women with it. Our gestational diabetes guide explains the blood sugar targets.

Drinks: watch the sugar and the caffeine

Sweet drinks add calories fast. HPB suggests low-fat milk, lower-sugar soya milk or soya bean curd with less sugar, and no more than one cup of fruit juice with no added sugar a day. On packaged drinks, look for a Nutri-Grade mark of A or B.

Caffeine is the other one to watch. SingHealth's limit in pregnancy is under 200mg a day. It gives a mug of instant coffee as 60 to 80mg, a mug of filtered coffee as 140mg and a cup of tea as 30 to 50mg, and reminds you that chocolate, cola and some energy drinks contain caffeine too. Count your kopi and teh along with that afternoon chocolate.

Snacks to skip while pregnant

SingHealth lists foods that may carry Listeria, a bacterium that can cause miscarriage and stillbirth. Leave these out of your snack box:

• Raw or undercooked meat, seafood and eggs, including raw-fish sushi and runny eggs
• Unpasteurised milk, soft cheeses and pate
• Uncooked ham, hot dogs and luncheon meat

SingHealth also says to limit sweets, sweetened drinks, fried food, chocolate and kueh to control weight gain, while noting you don't have to give them up: a small portion once or twice a week is fine. Our foods to avoid in pregnancy guide has the full list, and eating well in pregnancy covers meals.

Frequently asked questions

How many snacks should I eat a day when pregnant?

One or two healthy snacks a day, plus two servings of low-fat milk, covers the extra energy SingHealth says pregnancy needs. Keep each snack under about 200 calories.

What is a good bedtime snack in pregnancy?

Something small and plain, such as a cup of low-fat milk or a few wholegrain crackers. If you get heartburn at night, eat it well before you lie down.

Are nuts good for pregnancy?

Unsalted nuts give you protein and unsaturated fats, but they're high in calories. HPB suggests a small handful once a day at most, about a quarter cup.

Can I eat sushi as a snack when pregnant?

Only with cooked fillings, such as cooked prawn, egg or vegetables. SingHealth advises avoiding raw seafood in pregnancy because of Listeria.

How much coffee can I drink while pregnant?

SingHealth's limit is under 200mg of caffeine a day, which is about one mug of filtered coffee or two mugs of instant coffee, before you count any tea or chocolate.