Oreos are about to get pricier. Mondelez International, the food and beverage company responsible for beloved snacks like Ritz Crackers, Sour Patch Kids, Chips Ahoy, and yes, Oreos, said recently that it expects to increase prices yet again as it continues to face labor shortages and commodity inflation.
The snack giant's latest price hike of 7% took effect this month in the U.S., a change Mondelez had announced back in November. But the company said consumers should expect another increase this year, according to The Wall Street Journal, as Mondelez's expenses have continued to climb since then.
Food companies of all stripes have been hit hard by growing shipping and labor costs. Concurrently, the high demand for commodities like wheat and sugar has caused the price of raw materials to surge, ultimately driving product shortages in grocery stores across the country.
"[Suppliers] don't have enough for all their customers, so they basically say you'll have to pay what I tell you to pay," Dirk Van de Put, Mondelez's CEO, told The Wall Street Journal. "It's all out of whack."
While Mondelez has not disclosed exactly how much it expects prices to rise this year, Van de Put said the company will have to monitor the ongoing supply chain issues, particularly in North America where the disruptions have been the most prominent.
The news of Mondelez raising prices comes less than six months after nearly 1,000 union workers went on strike at the company's U.S. factories due to disagreements over labor contracts. These labor challenges, along with the soaring demand for products, drained the company's inventories.
"The effect of [the strike] may modestly linger, but should dissipate as the year progresses," John Boylan, an analyst at Edward Jones, told Reuters.
Van de Put said these issues also affect how much advertising the company can do, with Mondelez not being able to allocate as much money to the promotion of its snacks. However, while the pandemic continues to disrupt the supply chain, it has also "fueled consumers' desire for comfort and indulgence"—two trends that have benefited Mondelez's snack sales, Van de Put said.
Let's agree, idli is one of the most popular recipes for breakfast. They are light, fluffy and healthy to the core. Besides, idlis also make for a wholesome meal without making you feel heavy in stomach. They are easy to digest too. This is why, many of us end up making idlis for breakfast every second day. But let's agree, we always end up making more idlis than required. What do you do with those leftover idlis? While throwing them away is not an option on the list, we suggest, give these idlis a yummy makeover. How, you ask? Here we bring some yummy snacks recipes that you can make with leftover idlis, that too in less than 30 minutes. These recipes not only help enhance the flavour of the idlis, but also makes for a perfect option for evening snacking. Sounds perfect? So, what are you waiting for? Get hold of some leftover idlis and make appetising idli snacks today. Take a look at the recipes.
Here're 5 Idli Snack Recipes That You Can Make Under 30 Minutes:
1. Idli Fries:
Love French fries? Here we give a South Indian twist to it. Idli fries are leftover idlis cut in thin strips, coated in batter and fried. With a crispy outer layer and a soft, melt-in-mouth texture inside - this new variety is sure to be a hit across ages. And the best part about this dish is that you can quickly whip it up in less than 30 minutes.
A lip-smacking fusion of South Indian and North Indian cuisines, idli tikka brings the best of both the worlds on your plate. The best part about this snack is that it is very easy to make - all you need to do is marinate the leftover idlis and saute them in a pan.
Chinese Idli is an interesting and innovative Indo-Chinese recipe, with leftover idlis. It also includes chopped veggies, some tempting sauces and more. This quick and easy recipe can be a perfect snack for any occasion.
We all love juicy burgers; don't we? What if we say you can make your favourite burger with idlis too?! Instead of using burger buns, you'll be using fried idlis in this recipe. This yummy idli burger recipe also includes a masaledaar cutlet made with fresh veggies.
If you are always up for tangy chaat, then well, you are in for a treat. Idli topped up with a dash of chutney, yoghurt, spices and sev, this Idli chaat has indulgence written all over it. It is just like your aloo tikki, but with Idli instead.
Whether you’re restocking your gym bag snack selection or replenishing your movie night nosh drawer, we’ve got you covered with options! While we love a good variety of snacks from fresh fruits and crispy potato chips to raw veggies and vegan donuts, we’re talking convenient, better-for-you store-bought snacks made with simple ingredients that taste great. If you’re ready to level up your snack time, check out some of our packaged plant-based favorites.
From Cauliflower Bites and Mushroom Crisps to Carrot Sticks and Kale Chips, Rhythm Snacks come in a variety of store-bought snack varieties. This brand takes simple ingredients and creates crispy and tasty plant-based favorites. The Buffalo Ranch Cauliflower Bites are a fun, better-for-you option to munch on for a midday pick-me-up.
Available in flavors that resemble your favorite desserts, Siren Protein Bites might just be your new favorite store-bought snack. With cashew butter as the first ingredient, you know they’re going to taste on point! Throw a pack of the Dark Chocolate Brownie Protein Bites in your gym bag or snack on them on your commute home from work.
Looking to up your veggie intake? Oh Snap! Pickled Snacks are just what you’re looking for. Choose from individually wrapped pickled vegetables like Dilly Bites, Carrot Cuties, and Pretty Peas. Not only are these better-for-you snacks great for on-the-go snacking, but they are often found at gas stations and convenience stores!
Broad beans, aka fava beans, are packed with plant-based protein, so It’s no wonder why these store-bought snacks are so satisfying! The Bada Bean Bada Boom Crunchy Broad Beans are perfect for a quick snack while on the go or at home. Find them in Sweet Sriracha, Zesty Ranch, and Nacho Cheeze varieties, to name a few!
Need a pre-workout energy boost or feeling a little snackish between meals? Give That’s It Fruit Bars a try! Made solely of dried fruit, there are no surprise ingredients here! That’s It has a whole lineup of bars—it’s the Apple + Mango variety for us! We’re loving these simple, better-for-you store-bought snacks!
For a puff snack with a little extra fiber and protein, look no further! Hippeas Organic Chickpea Snacks are made from organic chickpeas, peas, and brown rice. The plant-based store-bought snacks come available in several crave-worthy flavors like Vegan White Cheddar, Sriracha Sunshine, and Nacho Vibes. Snag a bag at your local store and get snackin’!
These vegan store-bought snacks are the perfect choice for the entire family. Available in Sea Salt, Smoked BBQ, Habanero Chili, and Salt & Vinegar, you won’t want to miss out on a single flavor. Love Corn snacks are made with simple ingredients—just non-GMO corn, sunflower oil, and spices. Add them to your lunch boxes, gym bags, and glove compartments for on-the-go snacking!
The MadeGood Granola Minis are the perfect snack to throw in your bag for a midday treat. Made with gluten-free oats, cane sugar, and a variety of vegetable extracts, these pre-made vegan snacks are a must-try! While the granola bites can be found in several flavors, it’s the Cookies & Creme for us.
Known as the original fruit and nut bars, the Larabar company sure knows how to combine simple, better-for-you ingredients into an on-the-go bar that tastes great. Larabar Fruit and Nut Bars are made with no more than nine ingredients. Our favorite flavor is, hands down, the Cherry Pie which contains dates, almonds, and unsweetened cherries.
We’re keeping it super simple here—like two ingredients simple. The Lightly Salted Unsweetened Dang Coconut Chips are seriously where it’s at. The sweet, salty, and crunchy snack is the perfect stand-alone store-bought snack and a great addition to homemade trail mix alike. Keep a bag at your desk for when your daydreams of the tropics meet your midday hunger.
We love a homemade crispy chickpea moment, but when presented with a store-bought snack, sometimes convenience wins! Biena Chickpea Snacks include crunchy, roasted chickpeas in a variety of vegan-friendly flavors—you’ve got to try them all! Forego the Honey Roasted variety, but don’t sleep on the Rockin’ Ranch and Habanero varieties.
Nutritional psychiatrist Dr Uma Naidoo took to Instagram to list out nine such foods to fuel your brain and body. Take a look at the post here:
If you struggle with lethargy or fatigue, foods high in antioxidants can help because they “help improve clarity and fatigue”. Foods rich in antioxidants include dark chocolate, berries and different types of citrus fruits.
“Foods high in Omega-3 fatty acids are also great for brain function,” said the doctor. She said these fatty acids make up most of the brain’s dry weight. Foods rich in Omega-3 fatty acids are nuts, avocados and seafood.
Here is the complete list:
Avocados
These fruits are an excellent source of lutein which may “positively influence brain function”, said Dr Naidoo. You can add them in your diet in the form of smoothies, eaten fresh on toast, in a guacamole etc.
Berries
As luscious as they look, berries are highly nutritious in nature. They improve mental performance by “increasing blood flow to your brain”, explained Dr Naidoo.
Dark chocolate
A favourite snack for many and easily storable, dark chocolate may reduce mental fatigue, improve blood flow to the brain and boost memory. Grab a bite whenever you feel like you are losing concentration.
Green vegetables promote better brain function and overall health. Vegetables like capsicums, cauliflower, green beans, broccoli and greens such as spinach, lettuce contain essential nutrients, fiber and protein to optimise your brain’s function.
Beets
Crunchy and sweet in taste, beets are underrated as a snack. They are rich in nitric oxide, which promotes proper blood flow and brain function. Use them as an addition to your soups and salads.
Seafood
High in Omega-3s, which are essential fats “that play an important role in brain health”, seafood is a great idea if you’re looking for an interesting food option to benefit you nutritionally.
Mixed nuts
A great source of healthy fat, protein and fiber, having a serving of mixed nuts every day can greatly fuel the brain and body.
Citrus foods
Refreshing in taste, citrus fruits are high in flavonoids which promote learning and memory.
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A new, randomized crossover study shows that individuals who ate specifically formulated snacks high in certain ingredients including fiber, phytosterols, and antioxidants reduced their LDL cholesterol, even in the absence of other dietary or lifestyle changes.
Investigators randomized 54 adults to receive either the specially formulated snacks made by Step One Foods or control snacks from the grocery store that were similar in calories and packaging.
Participants were instructed to consume the snacks twice a day as a substitute for something they were already eating and to make no other changes in diet or lifestyle. None of the patients were receiving statin drugs either before or during the study period.
After the first 4 weeks, a 4-week washout period ensued, and then the original control group crossed over to receive the specially formulated snacks, while the experimental group now received the control snacks.
LDL cholesterol levels fell by almost 9% and total cholesterol (TC) by 5% in those receiving treatment foods compared with those receiving control foods.
"What you eat is very important, and you can eat foods that will lower your cholesterol," lead author Stephen I. Kopecky, MD, consultant, Division of Preventive Cardiology, Department of Cardiovascular Medicine, Mayo Clinic, Rochester, Minnesota, told theheart.org | Medscape Cardiology.
"Based on our study findings, this type of 'food-as-medicine' approach expands the options for medical professionals and patients, [as] many patients are either unwilling or unable to take statins drugs and may be able to manage their hyperlipidemia with realistic food-based interventions," said Kopecky, who is the director of the Mayo Clinic's Statin Intolerance Clinic.
The study was published online January 26 in The Journal of Nutrition.
At-Risk Population
Statin drugs are commonly used to treat hyperlipidemia, but many individuals are either unable or unwilling to take them, "leaving a large patient population at increased risk of cardiovascular events," the authors write.
Specific dietary components, including soluble fiber and daily plant sterol intake, have been shown to reduce LDL cholesterol. Some research has also suggested that alpha-linolenic acid (ALA) "may have hypolipidemic effects on very low-density lipoproteins," thereby inhibiting atherosclerosis, and that antioxidants may "confer benefits through anti-inflammatory effects, autonomic adrenergic response modulation, and endothelial function modification."
They note that the vegan portfolio diet delivered high concentrations of fiber and plant sterols, with a 17% reduction in LDL cholesterol when combined with the National Cholesterol Education Program Step II approach, but user compliance on that diet was "poor."
In this study, the researchers gave participants foods containing meaningful quantities of the relevant ingredients. These snacks included oatmeal, pancakes, cranberry bars, chocolate bars, smoothies, and granola, with all products interchangeable in terms of the nutrients of interest.
Each serving contained a minimum of:
All products were formulated from whole food ingredients "documented to positively effect cardiovascular health," such as walnuts, almonds, oats, and berries, and all were enriched with plant sterols. The calorie count per serving ranged from 110 to 190 kcal.
Control products were similar items from the supermarket, matched for calorie content as well as preparation requirements.
Participants were instructed not to change their diets or activity levels during the intervention periods. "We did not want them to make any modifications that might affect the results of the study," Kopecky explained.
The primary outcome was the impact of the intervention on fasting LDL cholesterol. Secondary outcomes included the impact of the intervention on circulating TC, triglycerides, HDL cholesterol, fasting glucose, insulin, high-sensitivity C-reactive protein (hsCRP), and the effects of the single-nucleotide polymorphisms (SNPs) CYP7A1 and APOE on outcome.
The researchers measured participants' serum lipids at baseline and at the end of each phase, with results compared using the analysis of variance (ANOVA) model.
Healthy Options
The study included 54 nonsmoking individuals (18 men and 36 women, mean age, 49 ± 12 years; mean LDL cholesterol, 131 ± 32.1 mg/dL; mean TC, 219 ± 36.7 mg/dL; mean triglycerides, 156 ± 82.4 mg/dL) who were candidates for statins but either unwilling to take these agents or intolerant to them.
The treatment and the control groups were both highly compliant (95.0% and 96.5% compliance, respectively; P = .914), as determined by serum 18:3n-3 fatty acid concentration assessment.
When the researchers compared endpoint results, they found that LDL cholesterol was reduced by a mean of 8.8% ± 1.69 in the intervention group compared with the control group (P < .0001), with some participants experiencing LDL cholesterol reductions of more than 20%.
Total cholesterol was reduced by a mean of 5.08% ± 1.12 in the intervention group compared with the control group (P < .0001), but there were no significant differences between the groups in HDL cholesterol, triglycerides, serum glucose, insulin, and hsCRP concentrations.
The presence of SNPs did not affect outcomes (P ≥ .230).
"In this country, 57% of the calories we consume daily come from ultra-processed food — that means food that's ready to eat and comes in a wrapper — and approximately 74% of Americans go to vending machines daily," Kopecky observed.
"The products we provided were obviously processed food, but they were processed foods that gave people healthy options. We are trying to make it easy for people to eat food that is healthy and will lower cholesterol," he said.
"For every 1% that we can lower our LDL cholesterol, we lower the risk of a heart attack or cardiac death by 1% in five years. So, if you do this on a big level you are, on a national level, potentially significantly changing the cost of care in this country by having less cardiac disease, which is the number 1 killer."
Moreover, "an 11% reduction [in LDL cholesterol] is what we normally use to decide on the adequacy of a treatment response to statins," Kopecky added.
Favorable Changes
Commenting for theheart.org | Medscape Cardiology, Kim Allan Williams, Sr, MD, professor and chief of the Division of Cardiology, Rush University Medical Center, Chicago, Illinois, who was not involved with the study, added that there was no reduction in CRP, unlike the finding in the portfolio diet, "since animal-laden diets are inflammatory and generally do not lower CRP, as shown in the EVADE trial."
Also commenting for theheart.org | Medscape Cardiology, Kenneth Feingold, MD, professor of medicine (emeritus), University of California San Francisco, said it is "well known that dietary fiber, particularly soluble fiber and dietary phytosterols, decrease LDL cholesterol levels."
Feingold, who was not involved with the study, raised the question of the cost of the product and whether it would be covered by insurance. And the products might add as much as an extra 380 calories daily if added to the diet without decreasing the intake of other foods. "Obviously, over an extended period of time, this could lead to significant weight gain in susceptible individuals."
Also commenting for theheart.org | Medscape Cardiology, Tamanna Singh, MD, clinical cardiologist and a member of the Sports Cardiology Center in the Department of Cardiovascular Medicine, Sydell and Arnold Miller Family Heart, Vascular and Thoracic Institute, Cleveland Clinic, Ohio, said that "while the reductions [in LDL cholesterol levels] were not as robust as statin therapy, this study further confirms that plant-based nutrients, such as these four components, make favorable changes to lipid profiles in the long term."
Singh, who is a member of the ACC Prevention of Cardiovascular Disease Council and was not involved with the study, suggested that "concomitant dietary changes with more aggressive cholesterol reduction with medical therapy as warranted would yield the best results."
Kopecky added, "Often, patients refuse to take statins because they are intolerant — for example, because of muscle aches — and don't like to take them. Those are the patients who were included in this study, the patients who said, 'I don't want to take this [a statin]. Do you have another option?"
J Nutr. Published online January 16, 2022. Abstract
Primary funding for the study came from the province of Manitoba, Canada, via government grant support. Step One Foods supplied all foods used in the trial and additional monetary funding not covered by governmental support. The California Walnut Board contributed walnuts for manufacture of the intervention foods. Kopecky consults to Prime Therapeutics and receives research support through Tru Health. The other authors' disclosures are listed on the original paper. Feingold, Williams, and Singh report no relevant financial relationships.
Finally, the sweet pleasure of the weekend is right around the corner! After a long week filled with work and deadlines, we can't help but be excited for a break. It is why we like to go out, meet our friends and family, and visit restaurants. But the current situation doesn't allow us the luxury of going out. So, what to do then? Most of us like to find simple pleasures at home, by trying out new and delicious recipes or munching on snacks while binge-watching our favourite TV shows. If you like to indulge in these two activities, then we have a list of popcorn snacks that shall elevate your snacking experience. These snacks guarantee you crispiness and deliciousness!
Paneer popcorn is the vegetarian variation of classic chicken popcorn. You don't need to do a lot of preparation to make paneer popcorn; all you need to do is season the paneer, coat it in batter and fry it! The result of this recipe will give a juicy and crunchy snack that is perfect for all occasions.
Bite-sized chicken popcorns are just perfect as appetisers for a dinner party - full of spices, chillies and fried to perfection. Chicken popcorn is a finger snack that you can easily prepare at home for kids or a party. This is a scrumptious snack that wins the heart of all people!
It's the ultimate popcorn crossover! Popcorn kernels are bathed in a batter of milk, sooji and oregano and then deep-fried to give this snack. This snack has the surprise of double crunch as it is crunchy on the inside and crunchy on the outside too!
If you are a big fan of seafood, especially prawns, then this popcorn shrimp will be the ideal snack for you! in this recipe, prawns are marinated in eggs, cream and seasoning, then coated with flour and cornflakes, and then deep-fried to a crisp.
Fish fingers are the go-to finger food for almost any party as it is one snack that all non-vegetarians enjoy with equal love. This fish finger recipe has a crunchy twist, and is coated with popcorns! Yes, you read it right! The marinated fish is covered in popcorn and deep-fried.
Getting optimal nutrition is always important, but it's especially important during pregnancy. This is because the nutrients from the foods you eat contribute to your baby's growth and development.
As your body grows and adjusts, one of the first things you may experience is appetite changes. Food cravings, as well as aversions, are extremely common in pregnancy.
Though the exact cause remains unknown, popular theories for shifts in appetite include hormonal changes, increased nutritional needs, and sensory changes.
In addition to cravings, pregnancy often brings fatigue. Because you're tired, stocking your pantry with ingredients to prepare easy-to-make, healthful snacks is essential.
This article will provide you with tips for healthy snacking, as well as offering 15 healthy snack ideas for pregnancy to keep you and your developing baby safe, nourished, and happy.
15 Healthy Snack Ideas
During pregnancy, it's always good to have snacks on hand to keep you satisfied. These good-for-you snacks are both satisfying and packed with nutrients to keep you and your baby nourished.
Sliced Vegetables and Hummus
Not only are raw veggies like carrots and bell peppers crunchy and delicious, but they're also much lower in fat and sodium than traditional chips. Pair them with hummus for a tasty, nutrient-rich snack.
Jamie Grill / Getty Images
Yogurt
Yogurt is rich in protein and calcium. It's also packed with probiotics to promote a healthy digestive system. Pair with fresh berries for an antioxidant-rich, nutritious snack to help you stay satisfied until your next meal.
ATU Images / Getty Images
Rice Cakes With Nut Butter Spread
If you're experiencing a sweet tooth, spread nut butter on a rice cake for a satisfying, midday snack. You can also serve it with a banana or dark chocolate chips for an extra-sweet sensation.
MSPhotographic / Getty Images
Cottage Cheese With Berries
With nearly 11 grams of protein per serving, cottage cheese is a nutritious on-the-go snack for pregnancy. It's also a good source of calcium to keep your teeth and bones strong. Pair it with fresh berries for added flavor and nutrients.
LauriPatterson / Getty Images
String Cheese and Almonds
Nuts and seeds are always great to have on hand because they require little preparation. They're also rich in protein, healthy fats, and vitamins and minerals to keep you satisfied when a craving strikes. Almonds and other nuts pair nicely with string cheese for a filling on-the-go snack.
Elizaveta Antropova / Getty Images
Egg on English Muffin
During pregnancy, it's crucial to get enough vitamin D to maintain proper levels of calcium. Egg yolks contain a high amount of vitamins D, A, E, and K.
Simply scramble an egg and serve it on a toasted English muffin for a convenient, nutritious breakfast meal. Remember to make sure the yolk is cooked thoroughly to destroy any harmful bacteria.
Juanmonino / Getty Images
Greek Yogurt and Fruit Parfait
A Greek yogurt parfait with fruit packs protein, calcium, magnesium, and vitamin B12 to help your baby grow and develop. The berries also add vitamin C, folate, and manganese.
kirin_photo / Getty Images
Greek Yogurt Parfait
1 cup of vanilla Greek yogurt
1 cup sliced strawberries
¾ cup of blueberries
½ cup of granola
½ medium banana sliced
Layer 1/4 cup of blueberries and 1/2 cup of strawberries, 1/3 cup of yogurt, 1/3 sliced banana, and 2 tablespoons of granola in a large mason jar. Continue to build the parfait by adding two more layers. Eat it immediately or store it in the refrigerator for up to two days.
You can also add additional toppings for flavor and texture, such as chia seeds, vanilla extract, or maple syrup.
Ginger Snaps
If you're feeling nauseated during pregnancy, foods and drinks containing ginger will help. The American Pregnancy Association recommends anyone experiencing morning sickness eat foods with ginger.
Ian Laker Photography / Getty Images
Smoothie
Drinking smoothies during your pregnancy can maximize your nutrition and counteract morning sickness. B vitamins, especially vitamin B6 can help with nausea associated with early pregnancy. It can also support the healthy development of your growing baby.
Be sure to fill your smoothie full of natural sources of B6 like bananas, spinach, walnuts, and avocados.
Healthy Pregnancy Smoothie
1 whole banana
1/2 ripe avocado
1 1/2 cups of spinach
1/2 cup frozen pineapple chunks
5 ice cubes
1/2 cup mango chunks
1 cup coconut water
A drizzle of honey for additional sweetness
Simply mix all ingredients together in a blender and enjoy!
Melon
Chunks of watermelon make for a thirst-quenching, healthy snack for pregnant women.
Watermelon is primarily made up of water, making it a great way to stay hydrated during your pregnancy.
Its water and natural sugar content can also help those experiencing morning sickness.
Boiled Eggs
Eggs are chock-full of healthy fats, vitamins, and minerals necessary to support both you and your baby's nutrient requirements throughout pregnancy. The egg's yolk is a great source of choline, which is essential for your baby's brain development.
Laurie Ambrose / Getty Images
Granola Bars
Granola bars are an easy, on-the-go snack that requires no refrigeration. They're packed with whole grains, fiber, and complex carbohydrates to get you through an afternoon slump.
All granola bars aren't equal. Opt for a bar with less than 10 grams of sugar and at least 3 grams of fiber per serving.
Tyler Finck / Getty Images
Avocado Toast
Avocados contain large amounts of key nutrients you need during pregnancy, such as folate, healthy fats, and potassium. Pair it with whole-grain toast, and you've got yourself a fiber-filled satisfying snack.
To make, mash the avocado in a bowl and season with salt and pepper to taste. Spread on a slice or two of toasted whole-grain bread.
ArxOnt / Getty Images
Roasted Chickpeas
Chickpeas, or garbanzo beans, are a crunchy, satisfying snack packed with fiber, folate, and protein. They're a great snack roasted in the oven with your favorite spices.
AegeanBlue / Getty Images
Roasted Chickpea Recipe
1 can of chickpeas
1 1/2 teaspoons of your favorite spice
1/4 teaspoon of salt
1 tablespoon of olive oil
Instructions: Preheat oven to 375 degrees. Pat chickpeas dry. Mix all ingredients together and place on a baking sheet. Bake for approximately 35 minutes or until crisp. Let cool for five to 10 minutes before serving.
Bananas
Bananas are one of the easiest on-the-go pregnancy snacks. They're high in carbohydrates which can help you maintain energy throughout the day when pregnancy fatigue strikes.
They are also high in potassium, vitamin B6, and fiber.
Foods to Avoid
According to the American Pregnancy Association, most foods are safe to consume while pregnant.
However, there are certain foods to avoid during pregnancy. This is because they have a higher risk of harboring bacteria that can cause illnesses such as listeria, salmonella, or E-coli.
Foods to avoid during pregnancy include:
Raw or uncooked meat
Deli meat
Fish containing mercury (shark, mackerel, and swordfish)
Smoked seafood (commonly found in the deli section)
Fish is a low-fat food that contains omega-3 fatty acids, high-quality protein, and other key nutrients to help you thrive during pregnancy. Certain fish that can contain mercury, such as shark, mackerel, and swordfish, should be avoided because they can be harmful to you and your baby.
However, it's safe to eat less than 12 ounces of low-mercury seafood such as shrimp, catfish, salmon, and canned tuna per week.
What Types of Food Should You Eat During Pregnancy?
To optimize your and your developing baby's nutrition status, it's important to eat a well-balanced diet that contains foods from all food groups.
According to the Department of Agriclture's (USDA) MyPlate Plan guidelines for pregnancy, it's essential to eat:
Fruits and vegetables
Whole grains
High-quality protein (beans, seafood, legumes, lentils, nuts, and eggs)
Fat-free or low-fat dairy products
It's important to wash fruits and vegetables before consuming them to reduce the chance of ingesting "bad" bacteria.
Everyone's nutritional needs will slightly differ throughout pregnancy based on your activity level, age, and anthropometrics (your body size and shape).
As a basic rule of thumb, most people can follow a generally healthy diet without consuming extra calories during their first trimester.
During the second trimester, women should consume around 340 extra calories, and 450 extra calories during the last semester.
A normal-weight pregnant woman should consume around 1,800 calories per day during the first trimester, 2,200 calories per day during the second trimester, and approximately 2,400 calories per day during the last trimester.
Eating the right amount of calories can help you achieve a healthy weight gain throughout pregnancy.
During your first trimester, you should gain between 1.1 and 4.4 pounds. After the first trimester, the amount of weight you should gain each week depends on your weight at the start of your pregnancy.
For example, women who are considered underweight with a body mass index (BMI) of less than 18.5 at the beginning of pregnancy should aim to gain between 1–1.3 pounds per week during the second and third trimesters. This will lead to a total weight gain of 28–40 pounds. Normal weight women with a BMI of 18.5–24.9 should gain 0.8–1 pound per week for a total weight gain of 25–35 pounds.
Overweight women are advised to gain less weight than those who are underweight or within a normal weight range. This is because excess weight gain during pregnancy can increase the risk of chronic disease.
Overweight women with a BMI between 25 and 25.9 should aim to gain between 0.5–0.7 pounds per week after the first trimester for a total weight gain of 15–25 pounds. Women who are classified as obese with a BMI over 30 should aim to gain 0.4–0.6 pounds per week for a total pregnancy weight gain of 11–20 pounds.
Tips for Eating During Pregnancy
Making smart food choices is important to help you and your baby obtain optimal nutrition for healthy growth and development. Here are a few tips to get you started:
How to Manage Nausea
The feelings of constant nausea can often overshadow the exciting feeling when you first find out that you're expecting. Though there's no way to completely eliminate nausea throughout pregnancy, there are some tips to help manage pregnancy-associated nausea.
Pregnant women need additional folic acid, iron, zinc, calcium, and vitamin D.
To ensure that you and your baby are adequately nourished, strive for the recommended daily calories and servings from each food group per day.
You can visit MyPlate Plan, which will provide you with detailed nutrient analysis, including an estimate of the number of nutrients and calories needed to promote a healthy weight gain.
Take a Prenatal Vitamin Every Day
During pregnancy, you will need folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, vitamin C, and B vitamins. A high-quality prenatal vitamin will include all of these nutrients to keep your developing baby healthy.
To ensure your and your baby's nutrients are met, take your prenatal vitamin every day.
Summary
Pregnancy can be a rewarding, exciting journey. At the same time, it can be overwhelming. Growing a baby takes a toll on a woman's body. During pregnancy, your body requires larger amounts of certain nutrients, including folic acid, protein, iodine, iron, and calcium.
In addition, pregnancy causes fatigue, making it difficult to plan and prepare nutritious, healthy meals each day. Focusing on eating healthy and incorporating easy-to-make, simple snacks can help you meet your nutritional needs and ensure your baby will grow and develop normally.
A Word From Verywell
During pregnancy, it can be scary not knowing if you're eating enough of the right nutrients to help your developing baby grow and thrive. It's important to prioritize nutrition during pregnancy, but give yourself grace. It's usually fine to occasionally give in to the foods you crave.
Be sure to regularly follow up with your healthcare provider, who will closely monitor you and your baby's health throughout your pregnancy.
Frequently Asked Questions
You should aim for a healthy, balanced breakfast each morning. Skipping meals, including breakfast, can lead to suboptimal nutrient intake.
During pregnancy, a woman should aim for no less than 60 grams of protein per day. This translates into 20%–25% of your total calories.
Yes. Yogurt consumption is encouraged because it's a good source of protein and calcium and can help you meet your increased needs during pregnancy.
India celebrates Republic Day every year on January 26. The day's highlights include flag hoisting ceremonies, parades across the country, and, of course, the parade on Rajpath in New Delhi. However, why not make this day even more memorable by adding some mouth-watering delicacies to your January 26 to-do list? So, while you are watching the parade in New Delhi on TV, tuck into these delectable tricolour snacks to set the tone for the festivities and satisfy your inner gourmet. Here are 7 snack recipes that borrow inspiration from the colours of our national flag:
It's really difficult to say no to dumplings. Not only are they high on the taste quotient, but they are also easy to make as well. These tricolour chicken dumplings can be made in just 30 minutes. The filling is made with finely chopped vegetables. The outer cover is a combination of three colours – saffron from the carrots, green from the spinach and white from the refined flour.
On Republic Day, give your pasta a creative spin with a tricolour look. By using vegetables such as carrots, broccoli, and white pasta, you can make your tricolour snack ready in no time.
If you want to celebrate Republic Day and yet have your clean eating habits going hand in hand, this tricolour salad is for you. This healthy assortment of vegetables includes carrots, green papaya and cucumbers that resemble the three different colours of the national flag.
Whether we happen to be guests at an event or the ones hosting the party, kebabs are quintessential in our menu. These tricolour seekh kebabs are packed with a host of spices and a great option to treat your hunger pangs.
These are small sandwiches curled up in a roll filled with ketchup and mild spices. If you have kids at home, rustle up this dish for them and make their Republic Day memorable.
Tricolour finger toastie is like a beautiful makeover that you can give to your regular style of preparing toastie. This recipe hardly takes 15 minutes and is enjoyed by everyone.
Celebrate Republic Day with these tricolour cottage cheese skewers. For this, you've got to use three different types of marinades for the paneer cubes lined up in different skewers. It tastes great and looks gorgeous too.
Set the tone for the celebrations with these dishes and have a great Republic Day.
Most of us love chicken in every form and don't mind eating it for lunch, snacks, or dinner. The joy of relishing chicken dishes increases manifold on holidays when we are we are completely relaxed and spending time with our families. So, are you planning to treat your loved ones on Republic Day, which also happens to be a holiday? If yes, your search ends here. We have curated for you a list of seven chicken snack dishes. To make these dishes, you wouldn't have to spend much time in the kitchen. They can be prepared in just about 30 minutes.
This is a quick recipe that hardly takes 20 minutes. For this, all you need to do is prepare a paste and marinate the chicken pieces in it. Just coat the marinated pieces with rava (semolina) and pan-fry them. Your delicious snack is ready.
Kebabs are always the go-to option for any social meetups or last-minute gatherings. Chicken hara-bhara kebabs made with a variety of vegetables and spices are rich in protein and taste amazing.
Chilli chicken is a hugely popular dish. However, Kerala style chilli chicken is different from the regular recipes out there. This version of chilli chicken includes a classic blend of desi spices without the use of sauces. Take a look at the recipe and prepare an indulgent dish for your loved ones.
We don't get to savour spring rolls on a regular basis and that's why the dish is special and we look forward to whenever it's being prepared. This chicken spring roll can be easily made at home and is enjoyed by everyone in the family. You just need all the ingredients in place and you are good to go.
We love devouring wholesome, deep-fried bread rolls once in a while. For this, just be ready with your stuffing that includes chicken keema, mashed potatoes and other vegetables. Just flatten the bread slices and put the filling inside. Roll the slices and fry.
This is a hit recipe and we are sure that the oat crusted chicken tenders would be enjoyed by everyone at home including kids. Tender chicken marinated with a host of spices and fried till crispy will surely make your day.
Though basil leaves aren't usually added while making chicken the desi way, this recipe calls for it. It's a simple and hassle-free take on chicken that carries the freshness of basil leaves along with other spices and sauces.
This Republic Day, whip up these mind-blowingly easy chicken dishes for you and your family. The biggest takeaway: you don't have to spend hours in the kitchen making these.
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