Snack Smart

Snacking is a great way to boost your energy level.

Research shows it is better to eat several small meals throughout the day than to eat three large meals. Besides keeping your energy level up, this also prevents unhealthy bingeing.

However, you must be mindful of what you snack. Just because you're pregnant doesn't mean that you're allowed to go all out with your food.

The same good-diet principles apply: Avoid high sugar, high fat, and high cholesterol snacks.

So if you're in need of a little pick-me-up, reach for that high-protein bar to boost your blood sugar level. Or if you want to fill up on your nutritional needs, then reach for that yoghurt topped with crunchy muesli for your calcium and fibre requirements.

Here are some snack suggestions during the different times of the day:

Mid-morning Munchies
If your toddler or baby has kept you up all night, then you'll need these snacks to jump start your metabolism.

Here are some suggestions:

• Flu Fighter – Blend some strawberries, kiwi, green apple and orange with a dash of honey to taste.
• Go for a protein and carbohydrate combo, such as a teaspoon of peanut butter on plain crackers.
• Plain yoghurt topped with crushed almonds or cubed fruit makes for a great mid-morning snack
• Spread margarine on a piece of wholemeal bread, and top it with bananas to satisfy your sweet tooth.

Grab-and-go Lunch
Don't have time to eat a proper lunch? Pack a light lunch to meet your nutritional needs:

• Make a tuna salad with water-packed tuna, a mix of salad leaves, baby tomatoes, onion slices and chunks of green apple. If desired, drizzle some light salad dressing.
• Spread a mixture of miso paste and Japanese plum paste (can be found in the Japanese aisle of supermarkets) on a piece of salmon and grill. Eat with slices of tomato and Japanese cucumber.
• Boil some brown rice porridge with a mixture of vegetables, such as carrot, peas, potatoes and cabbage. You can top it with some minced meat, such as pork or beef.
• Fill two slices of wholewheat bread with slices of avocado, tomato and salad leaves.

Mid-afternoon Snack
• A handful of unsalted almonds
• 1 cup of mixed fruit
• Half cup of mixed nuts, pumpkin seeds and dried fruit such as apricot and prunes

Late Night Supper
• Decaffeinated green tea or Korean citron tea (available from Takashimaya food hall)
• Cucumber or carrot sticks with an Indian-inspired yoghurt dip
• A bowl of homemade beef or chicken broth