Nutrition is of the utmost importance during pregnancy, and that includes the foods you snack on. Many people find themselves snacking more often during pregnancy for a number of reasons. Nausea and heartburn can make it harder to tolerate larger meals. Calorie and protein needs increase in the second and third trimesters. And a growing uterus adds more pressure on the stomach, making eating smaller, more frequent meals and snacks necessary to get in enough food.

Choosing the right type of snack is important to provide your body with steady energy, nutrients for your growing baby and can help mitigate pregnancy symptoms like nausea and heartburn. You can think of a snack as a mini meal. Choose a snack that has a balance of protein, carbohydrates and fat. This balance provides your body with steady energy until your next meal, instead of crashing like it might if you snack on just crackers. A protein-rich snack can also help curb nausea often associated with the first trimester. Below are examples of healthy savory and sweet snack options for pregnancy that nourish your body and satisfy your cravings.

Cottage cheese is a cheese made from milk curds and is known for its high protein content. It’s rich in calcium, B vitamins and iodine, which support fetal bone and thyroid development. Cottage cheese is a versatile addition to many recipes but can be enjoyed on its own with fruit, similar to Greek yogurt. It can also be enjoyed on toast with a savory seasoning or honey drizzle for a filling, nutritious snack.

Apples and peanut butter are a classic snack combination, providing both carbohydrates and fiber from the apples, and protein and fat from the peanut butter. This helps keep you full and your energy levels steady. You can thinly slice the apples and drizzle your favorite nut butter to make apple “nachos.”

Boiled eggs are a high-protein option that are filled with essential nutrients for your growing baby. Eggs contain choline, a nutrient that’s essential for fetal brain development, cognitive function and the prevention of neural tube defects. Eating two eggs a day provides half of your daily choline requirement. They can be prepared ahead of time and stored in the fridge for an easy grab-and-go nutrient-dense option. Pair with whole-grain crackers for energy and crunch.

Roasted chickpeas are a savory, crunchy snack option that’s great to have in your pantry. Chickpeas are an excellent source of fiber, which help support gut health and relieve constipation commonly associated with pregnancy. They are rich in vitamins and minerals like folate, potassium and magnesium. A source of plant-based protein, roasted chickpeas are delicious and help satisfy cravings for something crunchy.

A DIY trail mix using nuts and dried fruit is an excellent pregnancy snack. Nuts such as almonds, walnuts and pistachios are a source of protein and healthy fats, which help keep you full and balance blood sugars for steady energy. Dried fruits like dried apricots, prunes, dates and figs provide energy, fiber and minerals like magnesium and potassium needed to support fetal growth. The combination satisfies a sweet and savory craving and is packed with nutrition.

Greek yogurt is a great source of protein and contains calcium and magnesium to support bone development. It’s also rich in probiotics, healthy gut bacteria that support digestive health. Pairing fruit like berries, bananas or kiwi with Greek yogurt adds sweetness and antioxidants like vitamin C which support the immune system. Drizzle some honey and sprinkle some nuts for a decadent snack.

Cheese and crackers make a classic – and nutritious – snack combo. Hard cheeses like cheddar or mozzarella are good sources of protein that provide fullness and satisfaction. Cheese is also a source of calcium, a mineral needed for bone health and blood pressure regulation. Choose whole-grain crackers or almond crackers for a higher fiber and protein cracker source to further support your body and growing baby.

Chia pudding is a pudding made of chia seeds, milk and a sweetener like maple syrup. Chia seeds are tiny, edible seeds that gel up when in liquid because they are a high source of soluble fiber. This type of fiber helps improve blood sugars, blood pressure and cholesterol levels supporting heart health. It also helps with bowel regularity and feeds good gut bacteria for better digestive health. Chia seeds are also a source of omega-3 fats, which are important for fetal brain and eye development. You can make chia pudding ahead of time and store in the fridge for two to three days for an easy snack.

Smoothies can be an easy nutrient-packed snack for pregnancy but it’s important to include the right ingredients to give you steady energy. Make a smoothie by adding a protein, fruit and/or vegetable, a liquid and any other nutrient dense foods like flaxseeds or cacao powder to maximize the nutritional benefit of your smoothie. Protein options can include Greek yogurt, third party-tested protein powder and nut butters. Smoothies can be especially helpful when appetite is low during pregnancy.

Popcorn is a whole-grain food rich in fiber, making it a nutritious snack for pregnancy. It can satisfy the salty craving and supports your blood sugars and digestive health. Choose a healthier popcorn option made with organic corn kernels and healthy oils like avocado or coconut oil when possible. Or better yet, make a batch of homemade popcorn on the stove top or microwave using a brown paper bag. You can mix some nuts, seeds or cheese with your popcorn to add some protein.

A great way to add more vegetables to your diet is to dip them in hummus or your favorite bean dip. Cut-up vegetables like carrots, celery, bell peppers, broccoli or cucumbers are great for dipping, and are rich in fiber, vitamin C, minerals and antioxidants needed to support healthy fetal development and overall health. Hummus is a source of protein, healthy fats and micronutrients folate and iron making this a balanced, satisfying snack.