What to eat when hungry at midnight during pregnancy

The last few weeks of your pregnancy are an exciting time, but try not to lose sleep over it. The right nutrition can help you get a good night’s sleep. Here are some healthy eating tips:

Table of Contents Show

Savory Snacks
Sweet Snacks
Cold Snacks
Healthy dry snacks for pregnancy
Do You Need a Supplement?
Healthy protein snacks for pregnancy
Healthy calcium-rich snacks for pregnancy
More Healthy Eating Tips
Healthy sweet pregnancy snacks
Healthy evening snacks for pregnancy
Snacks to avoid during pregnancy
Healthy snacking tips for pregnant women
What should I eat if Im pregnant late at night and hungry?
Why am I hungry in the middle of the night while pregnant?
Is it good for a pregnant woman to eat at midnight?
What should I eat if Im pregnant and hungry all the time?

Eat light dinners. Big dinners might make you drowsy and can play havoc with digestion (try sleeping while your stomach is doing an impression of a thunderstorm!). Instead, try eating your biggest meal before mid-afternoon, and eat a light evening meal.

Eat an evening snack. Choose a light grain-and-dairy snack, such as crackers with low-fat cheese and fruit, or low-fat yogurt with toast and apple butter. Wait an hour before lying down. These healthy pregnancy foods will digest quickly so you (and your stomach) can rest.

If you love spicy food, go for it, but only for breakfast or lunch. A spicy dinner might make you toss and turn into the wee hours of the morning.

It is common for women to experience heartburn during pregnancy. That uncomfortable burning feeling is caused by stomach acid moving backwards up the esophagus. Heartburn may become more frequent during pregnancy due to hormonal fluctuations in combination with the pressure of the baby on your digestive system. Be sure to check with your doctor or pharmacist before using an antacid. Here are some things you can try to clear it up on your own:

Don’t drink any beverages with your meal. Instead, drink fluids in between each meal.
Instead of eating large meals, try to eat smaller, more frequent meals, and try to eat slowly.
Remain upright after eating a meal, as laying down after you eat can trigger heartburn.
Avoid fried food.
Avoid caffeinated or carbonated beverages.

Check with your doctor or pharmacist before using an antacid.

Reference:

Public Health Agency of Canada. Healthy Pregnancy – Heartburn. 2008. Accessed March 2017 at: http://www.phac-aspc.gc.ca/hp-gs/know-savoir/heartburn-eng.php.

Although it's not healthy to overeat while you're pregnant, occasional snacks can actually be good for you. Satisfying your late-night cravings will help you get a restful night's sleep, and choosing healthy treats is an easy way to get more nutrients to your growing baby. Just remember to keep your snacks small, since eating a full meal at midnight will make you uncomfortably full.

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Savory Snacks

If you're dreaming of something salty and crunchy, choose popcorn. Make a bowl of light buttered popcorn and sprinkle it with shredded Parmesan cheese. If you like spice, add a dash of cumin and cayenne pepper. The protein in a handful of nuts will also satisfy your craving. Limit yourself to a 1/3-cup serving of nuts, however, since they contain lots of fat. If you're craving chips, melt a sprinkling of shredded cheddar cheese on baked tortilla chips and dip them in salsa.

Sweet Snacks

When you're craving something sweet, make it fruit. The fiber and protein in fruit will keep you full until morning, and the taste will satisfy your sweet tooth. Pour out a bowl of high-fiber cereal and skim milk and top it with mixed berries, or sliced strawberries and bananas. If you prefer a creamy snack, mix a cup of low-fat yogurt with a teaspoon of honey, a sprinkling of granola and the sliced fruit of your choice.

Hot Snacks

On a cold winter night, a hot midnight snack will comfort you enough to send you back to sleep. Heat up a bowl of low-sodium soup. Choose a variety that's packed with vegetables, like minestrone, since the nutrients and fiber will be beneficial to your baby. To make a hot, salty pizza, cover an English muffin with tomato sauce, shredded cheese and sliced vegetables. Cook the muffin until the cheese is melted. A bowl of oatmeal topped with fruit will give you plenty of fiber and protein to keep you satisfied until breakfast.

Cold Snacks

When you're sweating and stuffy, an icy-cold treat will cool your body down quickly. Skip the fatty ice cream and choose frozen yogurt or sorbet instead. Cover one scoop with chopped nuts and fruit or a drizzle of hot fudge. Popsicles made with real fruit juice are often so low in calories, you can enjoy two of them if one isn't enough. With a little advance planning, a chocolate-covered frozen banana is easy to make. Dip a freshly-peeled banana in melted dark chocolate and freeze it for an hour.

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on June 10, 2022

Latest update:

Stocksy

Make the midday munchies feature some nutritional noshes with these delicious pregnancy snack ideas.

In This Article

Healthy dry snacks for pregnancy
Healthy protein snacks for pregnancy
Healthy calcium-rich snacks for pregnancy
Healthy sweet pregnancy snacks
Healthy evening snacks for pregnancy
Snacks to avoid during pregnancy
Healthy snacking tips for pregnant women

Whether you call them snacks or mini meals, noshing on small bites throughout the day can be a healthy — and easy — way to get your fill of essential nutrients, especially during pregnancy.

Little nibbles are easier to stomach when you’re combating stomach issues like nausea and food aversions in the early weeks of pregnancy. Healthy snacks are also a good way to get nourishment later on in pregnancy when you get that stuffed, can’t-eat-another-bite feeling after just a few forkfuls.

Snacks, too, are a smart form of nutritional insurance. While your calorie needs ramp up during pregnancy (500 more per day by the third trimester), it’s more crucial than ever to use those extra calories to fill your body with key nutrients that support your baby’s development — particularly protein, folate, calcium, vitamin D, DHA (omega-3 fatty acid), iodine and iron.

So what should you be munching on these days to keep your energy up in between meals and give your little one an extra dose of nutrition? Good pregnancy snacks are delicious, healthy and filling — and there are no shortage of ideas. No matter what flavors you're craving, here are some of the best snack ideas for pregnancy.

Healthy dry snacks for pregnancy

Sure, a cup of yogurt or a smoothie can be a nice pick-me-up. But sometimes you need a dry option that’s easy to transport and can sit in your bag for hours without needing to be refrigerated.

In addition to being convenient, dry snacks often contain whole grains, nuts and dried fruit, so they’re a great way to get more fiber into your diet to help prevent pregnancy constipation, as well as fill up on protein and B vitamins. Dry snacks also tend to be pretty easy to eat when you’re queasy.

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Do You Need a Supplement?

Should You Take an Iron Supplement During Pregnancy?

Should You Take a Calcium Supplement During Pregnancy?

Should You Take a Vitamin C Supplement During Pregnancy?

Should You Take an Iron Supplement During Pregnancy?

Should You Take a Calcium Supplement During Pregnancy?

Should You Take a Vitamin C Supplement During Pregnancy?

Trail mix. The nut, seed and dried fruit combo has protein, healthy fats and fiber to keep you going for hours. Add some fun mix-ins like cashews, pumpkin seeds, dried cherries or dark chocolate chips.
Granola bars. Think of them as trail mix in bar form with the addition of hearty, fiber-packed oats. Some granola bars can be as sweet as desserts, however, so look for options made with real fruits and nuts.
Whole grain pretzels. To confirm that yours are truly made with whole grains, check the label. If the first ingredient listed contains the word "whole" (like "whole wheat" or "whole oats") you’re probably good to go.
Fresh fruit with a nut butter packet. Options like bananas and apples can sit at room temperature. A dollop of nut butter on top adds protein and healthy fats so you stay satisfied for longer. Look for single-serving nut butter packets that are easy to toss in your bag and head out the door.
Air-popped popcorn. Good news: Popcorn is a fiber-rich whole grain. Look for air-popped options and add your own seasonings, like a sprinkle of cinnamon or some savory nutritional yeast..

Healthy protein snacks for pregnancy

Protein is vital for your baby’s growth and development, but it’ll also help keep your blood sugar levels stable — which can keep you fueled longer and stave off low blood sugar symptoms like headaches, nausea and irritability.

Hummus and whole wheat crackers. You’ll get protein and healthy fats from the chickpea dip, plus wholesome carbs from the crackers. For a bigger appetite, add some sliced raw veggies and a handful of olives.
Edamame. The savory soybean pods are loaded with protein and fiber, along with iron, folate and magnesium. To boost the flavor, warm the pods in the microwave and sprinkle with salt and sesame seeds.
A handful of nuts. High in protein, fiber and healthy fats, nuts might just be nature’s perfect snack. Each type of nut has its own nutritional perks (almonds offer calcium, walnuts have omega-3s and peanuts serve up vitamin E), so aim for a variety.
Roasted chickpeas. They’re crunchy and savory like chips, only way more nutritious, thanks to plenty of protein, fiber and iron. Make your own by baking canned, drained and rinsed chickpeas with olive oil and your favorite seasonings until crispy, or buy them pre-made. Extra hungry? Make a snack plate with roasted chickpeas, cherry tomatoes and a few cubes of feta cheese.
Hard-boiled eggs. Cook up a big batch on the weekend, and you’ll have a ready-made snack all week long. Eggs pack a protein punch, and they’re a good source of vitamin D, which helps build your baby’s bones and teeth.

Healthy calcium-rich snacks for pregnancy

Get 1,000 milligrams daily is a must for strong bones and teeth — both for your baby and you. Since meeting your needs at mealtime alone isn’t always easy, calcium-packed snacks can help fill the gap.

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More Healthy Eating Tips

Plain yogurt with fruit. Yogurt has protein and calcium, plus probiotics that could protect against pregnancy-related constipation. Choosing plain over flavored options will save you loads of added sugar; instead, add a healthy dose of sweetness with fresh fruit like berries, chopped mango or diced apple.
String cheese. These pre-wrapped bites are great for grabbing and eating on the go, and each stick serves up around 200 milligrams of calcium. For a more filling option, pair string cheese with whole grain crackers or wrap it in a whole wheat tortilla.
Cottage cheese. A cup serves up around 250 milligrams of calcium along with a whopping 24 grams of protein. Like yogurt, you’re better off sticking with plain varieties and adding extra flavor yourself. Stir in chopped fruit, add a sprinkle of honey or cinnamon, or season with salt and lemon juice and use as a dip for veggies.
Whole grain cereal with milk. You’ll get 300 milligrams of calcium plus 8 grams of protein in a cup of low-fat milk, and pairing it with whole grain cereal turns the bone-builder into a filling snack or mini meal. For a wholesome cereal, look for options with fewer than 10 grams of added sugar and at least 3 grams of fiber per serving.
Fruit smoothie with milk. Simple combos like banana, almond butter and milk are easy to sip when you’re queasy. When you’re up for more flavor, try frozen cherries with cocoa powder, mango and pineapple, or berries and peanut butter.

Healthy sweet pregnancy snacks

It’sperfectly fine to treat yourself to the occasional cookie or brownie. But if your sweet tooth tends to rear its head on a regular basis, it’s worth having a handful of healthy (and still satisfying) options at the ready.

Medjool dates with almond butter. Sweet and sticky, dates are truly nature’s candy. Add an extra layer of deliciousness — and make them more filling — by dunking the dates into protein-packed almond butter.
Frozen banana "ice cream" with chopped nuts. Process a chopped, frozen banana in the food processor until smooth to make a creamy, naturally sweet ice cream that tastes just like the real thing. Top with chopped walnuts and a cherry for a sundae-like treat.
Whole grain toast with nut butter and chocolate chips. Slather a tablespoon of peanut or almond butter on a slice of whole grain toast and top with a tablespoon of mini dark chocolate chips.
Dark chocolate and a clementine. Aim for chocolate containing 70 to 85 percent cocoa. The higher cocoa content means your chocolate will have more nutrients (like iron and magnesium) and less added sugar. Portion-wise, a one-ounce square is perfect.
Frozen grapes. When you’re looking for a sweet nibble but aren’t actually all that hungry, this icy treat fits the bill. Frozen grapes are refreshing and vitamin-packed, but since they don’t have any protein or fat, they’re not all that filling on their own.

Healthy evening snacks for pregnancy

Plagued by a rumbling tummy before bed? Pick a light, easy-to-digest option with nutrients that will help lull you to sleep.

Whole grain cereal with milk. The combo of complex carbs and protein will help you feel sleepy. Again, stick with cereal options containing fewer than 10 grams of sugar per serving. Not only are they more nutritious, but eating lots of sugar right before bed might keep you awake.
Cottage cheese with raspberries. Lean protein sources like cottage cheese contain tryptophan, an amino acid that can make you drowsy. In addition to lending sweetness, raspberries are a natural source of the sleep-promoting hormone melatonin.
Whole wheat peanut butter toast with a banana. The complex carb-protein combo might be sleep-inducing, especially when you add a few slices of banana, another fruit source of melatonin.
Warm milk with cinnamon. Warm milk isn’t just soothing — according to the National Sleep Foundation, there may be some link between the tryptophan and melatonin content of milk and improved sleep. Cinnamon adds a yummy sweet note, but you could also try other spices, like ground nutmeg or cardamom.
A handful of walnuts. In addition to their protein, healthy fats and omega-3s, eating walnuts can boost your blood levels of melatonin and help you sleep more soundly.

Snacks to avoid during pregnancy

The best pregnancy snacks are nutrient-dense options that keep you energized while delivering much-needed vitamins and minerals to you and your growing baby. So it’s worth stocking up on lots of wholesome options to have on hand.

While there’s nothing wrong with the occasional treat, the following foods tend to be low in nutrients and high in calories, but not the satiating fiber, protein and complex carbohydrates that help you feel full:

Cookies, cakes or sugary baked goods
Candy
Ice cream
Potato chips
Soda, sweetened tea or sugary juices
Sugary coffee drinks

Of course, you’ll also want to steer clear of the usual foods that are off-limits during pregnancy, including raw fish, undercooked meat, deli meat, undercooked eggs, unpasteurized cheeses or juice, and alcohol.

Healthy snacking tips for pregnant women

Snacks are a must for staying satisfied and energized when you’re pregnant, but even so, you likely don’t have hours to spend planning or prepping them. Some strategies to make smart snacking simpler:

Go for a combo approach. A balanced snack containing protein, complex carbohydrates and healthy fats will keep you fuller longer, so you’re not running to grab another bite half an hour later.
Keep your kitchen stocked. Have a variety of healthy options at the ready, like fresh fruit, nuts, plain yogurt, cheese, whole grain crackers, nut butter and hummus.
Prep grab-and-go snacks ahead of time. Pick two or three snacks for the week, ready a big batch and portion them out into individual servings that you can toss in your bag when you head out the door or reach for when the urge to snack strikes. Mix up a batch of trail mix, boil a dozen eggs and season up a big bowl of popcorn, then divide into single-size baggies.
Keep your snack needs in perspective. Remember, you likely don't need any additional calories in the first trimester, in the second trimester you need between 300 and 350 extra calories, and in the third trimester you need 500 extra calories. Don't worry about counting calories, though. Listening to your appetite and stocking up on nourishing picks will keep you on track.

Snacks can be a godsend when you’re pregnant — both for keeping up your energy and sneaking extra nutrients into your diet. The key is sticking with wholesome options. Here’s to smart, healthy snacking!

From the What to Expect editorial team and Heidi Murkoff, author of What to Expect When You're Expecting. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy.

What should I eat if Im pregnant late at night and hungry?

Why am I hungry in the middle of the night while pregnant?

Hormone changes are at least partially responsible for these late-night pregnancy hunger pains. The levels of hormones that tell your body, "I'm full!" or "I'm starving!" fluctuate during pregnancy to encourage your baby's growth. Those mixed signals could be making you wake up hungry.

Is it good for a pregnant woman to eat at midnight?

Eating at night during pregnancy can lead to weight gain, says study | Parenting News,The Indian Express.

What should I eat if Im pregnant and hungry all the time?

“To help manage their hunger, I encourage [clients] to make meals that are satisfying and filling,” says McMillan. “To do this, they should focus on including three key nutrients at each meal: protein, fiber, and healthy fats.” Opt for lean protein choices like chicken, turkey, fish, eggs, beans, and soy foods.