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Your Pregnancy Snack Selector

Your pregnancy snack selector

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Hungry? While you don’t need more calories than normal (around 1600 for moderately active women aged between 18 and 50) during your first trimester, you’ll need an extra 280 kcal during your second, and 470 kcal during your third trimester. Getting these extra calories by eating nutritious meals and snacks from the five food groups (grains, fruit, vegetables, meat/fish/protein foods and dairy) will help your baby grow and develop healthily – both in your womb and in later life. But what does that number of extra calories look like in healthy food? Answer the question below then click on one of the six calorie-counted snacks for a quick, easy-to-make recipe that’s nutritious and delicious!

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

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.

2nd trimester, extra calories needed: 280 kcal per day

2nd trimester, extra calories needed: 280 kcal 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 (280 kcal)
    • 1 slice (25g) whole grain breada
    • half piece chicken breasta
    • 1 tomatoa
    • unlimited kale
    • 5g mayonnaiseb
    • 3/4 cup of low-fat milka
  • Bread & Egg Jam selection (280kcal)
    • 2 square slices wholemeal bread (60g per slice)a
    • 2 tbsp of cheesea
    • two tomatoesa
    • unlimited spinacha
    • 2 tbsp egg jam (seri kaya)a
    • 2 pieces of cashewnut cookiesa
  • Any-time-of-day breakfast (280kcal)
    • 1/4 cup rolled oatsa
    • half cup low fat milka
    • 30g raisina
    • one small bananaa
  • Cheese and cracker platter (280kcal)
    • 4 piece cream crackersa
    • 2 tbsp cheesea
    • 1 Applea
    • 1 small bananaa
  • Very berry yogurt (280kcal)
    • 1/4 cup yogurta
    • 30g Granolab
    • 75g blueberriesb
  • Second helpings
    • Half-piece boneless chicken breasta
    • 55g wholemeal pastab
    • 100g Boiled broccolib
    • 1/2 cup milkaa

Not tempted by any of these six mini-meal ideas? Create your own mix-and-match snacks from The 100 List and make sure you're getting the extra calories you need the healthy way!

3rd trimester: 450 extra calories per day

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 breada
    • 1 piece chicken breasta
    • one tomatoa
    • unlimited kalea
    • 5g mayonnaisea
    • 1 cup low-fat milka
    • 1 applea
  • Bread & Egg Jam selection (470 kcal)
    • 2 square slices wholemeal breada
    • 2 tbsp cheesea
    • 1 tomatoa
    • unlimited spinacha
    • 3 tbsp Egg jam (seri kaya)a
    • 2 pieces of cashewnut cookiesa
    • 3/4 cup of low-fat milka
  • Any-time-of-day breakfast (470 kcal)
    • 1/4 cup rolled oatsa
    • half low fat milka
    • 30g granolab
    • 40g raisina
    • 1 small bananaa
  • Cheese and cracker platter (470 kcal)
    • 3 pieces cream crackersa
    • 2 tbsp cheesea
    • 1 applea
    • 2 medium bananaa
    • 1 cup low fat milka
  • Very berry yogurt (470 kcal)
    • half cup yogurta
    • 50g Granolab
    • 70g blueberriesb
  • Second helpings
    • 1 piece boneless chicken breasta
    • 100g wholemeal pastab
    • 200g Boiled broccolib
    • 1 cup milka

Not tempted by any of these six mini-meal ideas?

Create your own mix-and-match snacks from The 100 List and make sure you're getting the extra calories you need the healthy way!

Not tempted by any of these six mini-meal ideas
The 100 List

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 breada
    • 1/3 cup Macaronia
    • 4 tbsp rolled oatsa
    • 1 round piece peanut/coconut biscuita
    • 85g Cooked brown riceb
    • 80g wholemeal pastab
  • Meat / Fish / protein foods
    • 50g Turkey breastb
    • 3 tbsp Canned Cheddar Cheesea
    • 4 tbsp egg jam (Seri kaya)a
    • 100g Canned Tunab
    • 1.5 whole hen egga
  • Dairy
    • 3/4 cup Low fat milka
    • half cup Full cream Recombined Milka
    • 1/4 cup yogurta
    • 1/4 cup Evaporated milka
    • 2/3 cup Frozen Yogurtb
  • Fruits
    • 3 small bananaa
    • 2 small applea
    • 45 strawberriesa
    • 1 orangea
    • 13 grapesa
  • Raw Vegetables
    • 1 cup cooked broccoli + 1 cup spinach + half tbsp buttera
    • half tbsp corn oil + half cup broccoli + 2 cup cooked spinacha
    • 1.5 cup broccoli + half tbsp corn oila
    • 2 cups salad + half tbsp salad dressingb
    • 1 small sweet potatoa
    • half cup cooked peasa
    • 1 cup carrotsa
    • 3 cups chopped yellow peppersb
    • 7 cups celerya
    • 6 cups radishesa
    • 7 cups raw peeled cucumbera

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.

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