For pregnant mothers, late night hunger is common due to hormonal changes and increased nutritional needs. However, choosing the right late night snacks for pregnant women should prioritize the health of both mother and baby. Let’s explore what pregnant women can eat when hungry at night that is healthy, filling, and safe. theAsianparent offers some basic recommendations.
What to eat when pregnant and hungry at night?
Late night snacks for pregnant women
Hunger at night during pregnancy is normal and can be caused by several factors such as low blood sugar, hormonal changes, or increased food requirements to support the baby’s growth. Choosing the right late-night snack is important to provide necessary nutrients without affecting sleep or overall health.
Principles for choosing late-night snacks for pregnant women
- Easy to digest: Choose foods that are not too heavy to prevent bloating, indigestion, or discomfort that could disturb sleep.
- Nutritionally valuable: Focus on foods rich in beneficial nutrients such as protein, calcium, and fiber.
- Low sugar: Avoid high-sugar foods as they can cause rapid blood sugar spikes followed by drops, increasing hunger and harming health.
- Appropriate portion size: Eat enough to feel full but not overly much.
Recommended late night snacks for pregnant women
- Fresh milk or yogurt: Good sources of calcium and protein, help fill you up, and support baby’s bone and teeth development. Choose plain or low-sugar versions.
- Fresh fruit: Provides vitamins, minerals, and fiber. Examples include bananas (high in potassium to reduce cramps), apples, or berries.
- Whole wheat crackers with cheese: High in fiber and protein, offering energy and nutrients.
- Nuts and seeds: Almonds, walnuts, pumpkin seeds, or sunflower seeds provide protein, healthy fats, and fiber; consume in moderation.
- Boiled eggs: High-quality protein, easy to digest, and help keep you full longer.
- Whole wheat bread: Can be paired with mashed avocado (healthy fats) or peanut butter (protein) in moderate amounts.
- Clear soup or rice porridge: Choose soups without MSG and with vegetables, or porridge with small amounts of lean meat.
- Water: Sometimes hunger is dehydration in disguise; a glass of water may reduce hunger.
What to avoid when hungry at night during pregnancy
- Processed foods: Instant noodles, snacks high in sodium and fat.
- High-sugar foods: Sweetened drinks, sodas, desserts.
- Fried or greasy foods: Hard to digest and may cause discomfort.
- Caffeinated drinks: Tea, coffee, which can disrupt sleep.
Late-night snacks for pregnant women with diabetes (protein-focused)
For pregnant women with diabetes experiencing hunger at night, choosing the right snack helps control blood sugar and reduce hunger by focusing on high-protein, low-carb foods to prevent rapid blood sugar spikes.
Recommended protein-rich snacks
- Boiled eggs: High-quality protein, easy to digest, low in carbs; eat 1-2 eggs.
- Unsweetened milk: Provides protein and calcium; choose sugar-free or diabetic-friendly milk in appropriate amounts (about one glass).
- Plain yogurt: Good source of protein and calcium; choose unsweetened or very low sugar; may add small amounts of low glycemic fruits like berries.
- Cheese slices/small cubes: Source of protein and calcium; choose low-fat and low-sodium varieties.
- Nuts and seeds (in limited quantity): Almonds, walnuts, pumpkin seeds, sunflower seeds provide protein, healthy fats, and fiber; eat small portions (~a small handful) due to calorie and carb content.
- Soft or firm tofu: Plant protein source; can be lightly seasoned without sugar or eaten plain in moderate amounts.
- Lean cooked meat: Such as boiled chicken breast or steamed/boiled fish; small portions leftover from dinner can be eaten as snacks.
- Some fresh vegetables: Cucumber, carrot, or celery paired with dips made from plain yogurt or hummus (in small amounts).
Forbidden foods for pregnant women with diabetes
For pregnant women with diabetes, controlling blood sugar levels is extremely important. Choosing midnight snacks requires special care to prevent high blood sugar that can affect the health of both mother and baby. Besides avoiding the foods listed below, it is also important to choose foods with adequate protein. Let’s see what types of foods pregnant women who are hungry at midnight and have diabetes should avoid:
- All kinds of sweets: cakes, cookies, pies, donuts, Thai desserts high in sugar
- Sweetened drinks: sodas, iced tea, iced coffee, packaged fruit juices (even 100%)
- Ice cream: all flavors
- Dried fruits: raisins, dates, dried bananas (high sugar concentration)
- Fruit juices: high in sugar and contain less fiber than fresh fruit
- Flavored milk: chocolate milk, strawberry milk, flavored milk drinks
- Yogurt drinks: mostly high in sugar, choose sugar-free types
- High-sugar cereals: read nutrition labels carefully
- White bread and white rice: choose whole wheat or low glycemic index alternatives
- Processed foods with hidden sugar: read nutrition labels carefully
Additional advice for pregnant women with diabetes:
- Consult doctors or nutritionists: managing diet during pregnancy with diabetes is delicate; consult specialists to plan suitable meals for your body and blood sugar levels
- Monitor blood sugar levels: follow your doctor’s advice for regular blood sugar testing
- Eat meals on time: eating on schedule helps better control blood sugar
- Avoid fasting: skipping meals may cause unstable blood sugar levels
- Light exercise: if permitted by your doctor, light exercise like slow walking for short distances may help control blood sugar
- Watch for abnormal symptoms: if you experience excessive thirst, frequent urination, or fatigue, consult your doctor immediately
Choosing appropriate midnight snacks for pregnant women with diabetes should focus on high-protein, low-carbohydrate foods and avoid high-sugar foods to maintain stable blood sugar and promote good health for mother and baby.
Additional recommendations for pregnant women hungry at night:
Observe hunger: distinguish between true hunger and cravings; if truly hungry, choose healthy snacks
- Eat a sufficient dinner: a nutritious dinner may reduce nighttime hunger
- Maintain balanced nutrition: eat all five food groups in appropriate amounts daily
- Consult your doctor or nutritionist: if you have concerns about eating during pregnancy, seek professional advice suitable for your body condition
Feeling hungry at night during pregnancy is normal. The important thing is to choose foods or drinks that do not harm the health of mother and baby. Choosing nutritious, easily digestible snacks, especially with protein, while avoiding foods high in sugar, fat, or processed foods, is crucial for the health of both mother and child.
Originally published on theAsianparent Thailand
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