Pregnancy brings changes more hunger, more energy demand, and greater nutritional needs. Many pregnant women in Uganda are busy: caring for children, working, attending markets, or managing household chores. Preparing full meals isn’t always possible. But choosing the right snacks can make a big difference in your health and your baby’s development. Below are tips and ideas tailored to what is available locally, grounded in good nutrition.
Why Your Snack Choices Matter Now
When you are pregnant:
Your body needs more protein to support your baby’s growth and changes in your organs and tissues.
Iron and folate requirements go up these are crucial to prevent anemia, which is common among women in Uganda. The Ministry of Health guidelines stress eating iron‑rich foods like leafy greens, legumes, fish, red meat, liver, and using vitamin C sources to help absorption.
Calcium and vitamin D are essential, especially if dairy is limited or hard to get. Local sources like small fish eaten whole, leafy greens, or milk products help.
You also need healthy fats, plenty of fiber to avoid constipation, and good hydration. Some nutrients like provitamin A and iron are deficient in many diets reliant on white sweet potato and non‑biofortified beans. Biofortified crops like iron‑rich beans and orange‑fleshed sweet potato are being promoted and show promise.
Snack Ideas That Really Work
Hard‑boiled eggs
Boil eggs in advance, peel and store in a clean container. They give you high‑quality protein, vitamin B12, and help in tissue repair. Having one or two as morning or afternoon snack fills you up.
Avocado with matoke or bread
Mash half an avocado and spread it on a slice of whole‑grain bread or on boiled matoke. Avocado gives healthy fats and many vitamins, adding that to a carbohydrate gives energy and satiety.
Groundnuts or roasted simsim (sesame) seeds
These are affordable sources of protein, healthy fats, and minerals. A small handful works well when you’re moving around. If possible, pair with fruit like mango, orange or banana for vitamin C.
Small fish with starchy foods
Fish like mukene (silverfish) eaten whole are excellent a) for protein, b) calcium from bones, and c) other micronutrients. Combining with boiled sweet potato, cassava, or matoke gives energy. Prepare ahead, wrap in leaves or local containers.
Yoghurt or fermented milk drinks
Dairy gives calcium and protein. Traditional fermented milk or plain yogurt, perhaps with fruit flavour (mango, papaya, banana) is a quick snack. Also helps with digestion.
Fruit and fruit + nuts
Seasonal fruits (mango, papaya, banana, oranges) are great snacks and hydrate you. Serve with groundnuts or a few roasted seeds. If fresh fruit is expensive or rare, a small piece or even dried fruit (unsweetened, without preservatives) is better than none.
Roasted beans or legumes
Beans, peas, or cowpeas boiled and then lightly roasted with a pinch of salt make a crunchy, portable snack. They deliver non‑haem iron, fiber, and protein. To improve iron absorption, eat with vitamin‑C rich vegetable or fruit, e.g. tomatoes or citrus.
Fruit smoothie
Blend Banana + papaya, or mango + milk or water. Add a little groundnut paste or roasted seeds if available for extra protein and healthy fat.
Milk tea + groundnuts + fruit
Tea with milk (use plain or low sugar) gives fluid and some calcium. Pair with roasted groundnuts and perhaps a slice of fruit for vitamins. Useful mid‑morning or afternoon when energy dips.
Snack Timing & Habits That Help
Always have something on hand: wash & cut fruit in advance; soak or cook legumes in bulk; boil eggs ahead.
Carry snacks: a small clean bag with roasted beans, groundnuts, fruit can be lifesavers when you’re out.
Snack between main meals. Don’t allow long gaps keeps energy stable, supports baby’s needs.
Combine protein or healthy fat + carbohydrate in snacks (for instance, fruit + nuts, beans + cassava, egg + bread). This helps fullness, better blood sugar, and nutrient absorption.
Drink plenty of clean water. Fluids are essential not only for your organs and tissues, but also for making breast milk later and helping digestion.
Things to Watch Out For & How to Overcome Challenges
If animal‑source foods are hard to afford, use legumes, small fish, eggs sparingly but regularly.
Biofortified crops: use iron‑rich beans and orange‑fleshed sweet potato, which studies show are well accepted and help increase vitamin A and iron intake among lactating women.
Be mindful of taboos or beliefs that restrict certain foods. Where possible, health workers and elders can help clarify which foods are helpful and safe.
Food safety: wash fruits well, cook eggs and fish fully to avoid infections.
Quality sleep and rest also play into nutrition your body uses nutrients better when rested.
Final Thoughts
Every bite matters when you are pregnant. With smart snacks using local ingredients, you don’t need fancy products or long cooking times to get real benefits. Protein, iron, calcium, fiber, healthy fats, and hydration are the foundation. Build snacks into your daily routine, keep accessible foods around you, and don’t hesitate to ask for help from health workers if you feel weak, anemic or low energy.
You deserve to feel strong, nourished, and ready for the best for yourself and your baby. Even on the go.
Kamara Daniel, Nutritionist – Bwindi Community Hospital, MD Nutrition Rehabilitation Centre.
