Hey mama! Welcome to the new and exciting chapter of postpartum life. Between the countless feedings, diaper changes, and sleepless nights, you are really doing a wonderful job! You might’ve noticed that you’re feeling much hungrier these days but let's be real, finding the time to eat can feel almost impossible. No worries! I’ve rounded up some healthy snack ideas that are easy to prepare and can provide you with the stamina to take care of your newborn. Let’s dive in!
Your body went through the most incredible transformation by creating and delivering your new bundle of joy! It is so important to nourish your body as you experience postpartum recovery. Fueling your body with adequate sources of nutrients not only promotes healing, it also increases your energy levels, improves your milk supply, and even helps to balance your hormones. When creating a balanced snack, it is essential to focus on incorporating macronutrients- carbohydrates, protein, and healthy fats.
While we might’ve heard about limiting our carbs in the past, the reality is that carbs are the body’s preferred energy source. Choosing whole grain carbohydrate sources, such as whole grain pasta, bread, crackers, oats, and brown rice is ideal. These healthier carbohydrate choices are great as they slowly release energy into your body throughout the day, giving us the much-needed fuel to take care of our baby! Carbohydrate intake should be 45-65% of our daily calories.
Protein is a key player in muscle recovery, tissue repair, and antibody production. Eating adequate protein allows our body to create enzymes to digest carbohydrates and reduce blood sugar spikes. Since protein is digested slower, it helps us to feel satisfied much longer, providing us with lasting energy. When choosing a protein source, it is best to select leaner options such as chicken, turkey, fish, nuts, eggs, beans, and tofu. It is recommended for postpartum moms to get at least 60 grams of protein each day.
Fats may have a bad rap but they are crucial for brain health, hormone production, and allow us to absorb vitamins A,D, E, and K. Opt for healthier fat choices from monounsaturated fat or omega-3 fatty acid sources, such as avocados, nuts, fish, olive oil, and chia seeds. Fat intake should make up 20-35% of our daily calories.
Besides our macronutrients, fiber is the unsung hero when it comes to creating a balanced snack. Sources of fiber include fruits, vegetables, whole grains, beans, and nuts. Fiber promotes good gut health and helps keep our digestive system running smoothly. Eating enough fiber regulates our blood sugar levels to give us energy to tackle the busy days and sleepless nights.
When creating a balanced postpartum snack, time is of the essence! Preparing snacks should not only be easy, but these snacks should also be convenient to eat as well. Keeping healthy snacks within reach will also make snacking effortless and diminish the temptation for less nutritious options.
Here are some ideas to simplify snack prep:
- Batch Preparation
- Prepare large batches of your snack item for the week ahead to be stored in the fridge, freezer, or pantry
- Freezing the extras is great for swift snacking in the future
- Reusable containers
- Utilize snack-sized tupperware, snack bags, or mason jars for a quick grab-and-go snack
- Great for a DIY snack pack
- Create a snack station
- Fill your snack station with nutritious shelf-stable bites
- No rummaging required!
Now that we’ve gone through the components of a healthy snack, here are some straightforward healthy snack ideas to get you through the postpartum period!
Frozen Banana Split Yogurt Cups
Yield: 12 pieces Suggested serving size: 2 pieces
Ingredients:
- 4 cups low-fat vanilla Greek yogurt
- 1 medium bananas, small diced
- 1 cup strawberries, fresh or frozen, small diced
- 1 cup pineapple, fresh/canned/frozen, small diced
- 1 cup dark chocolate chips
You will need:
- 12 count muffin pan and muffin liners
- Alternative: Silicone muffin pan
Instructions:
- Place ingredients into large bowl
- Mix until well combined
- Scoop into muffin pan
- Freeze overnight or until hardened
- Place remaining yogurt cups into sealable bag and in freezer
- Enjoy this nutritious frozen treat!
Vegetable Crudites and Greek Yogurt Ranch Dip
Yield: 1 serving
Ingredients:
- ½ cup low-fat Greek yogurt
- 1 Tbsp lemon juice (or apple cider vinegar)
- 1 Tbsp water
- 1 tsp garlic powder
- 1 tsp dill seasoning
- Salt and pepper to taste
- 1 ½ cup sliced vegetables (carrots, cucumber, celery, bell peppers)
Instructions:
- Place Greek yogurt, lemon juice, water, seasonings into a bowl and whisk until combined
- Wash and cut vegetables into sticks
- If using a mason jar, pour dressing into the bottom of the jar
- Place vegetable sticks into the jar and enjoy!
Black Bean, Corn, and Avocado Salsa with Whole Grain Tortilla Chips
Yield: 4 servings, Suggested serving size: 1 cup
Ingredients:
- 1 can low-sodium black beans, rinsed and drained
- 1 cup frozen or canned corn (no added salt)
- 1 avocado, small diced
- ¾ cup diced tomato, fresh or canned (no added salt)
- ¼ red onion, small diced
- 2 Tbsp lime juice
- 1 Tbsp cilantro, chopped (optional)
- 1 tsp garlic powder
- 1 tsp cayenne pepper (optional)
- Salt and pepper to taste
Instructions:
- Place ingredients into a large mixing bowl
- Mix until combined
- Serve with 1 cup of whole grain tortilla chips. Great on top of scrambled eggs, salad, and tacos.
Superfood Trail Mix
Suggested serving size: ½ cup
Ingredients:
- 1 cup almonds
- 1 cup walnuts
- 1 cup pumpkin seeds
- 1 cup dried fruit (cranberries, apricots, raisins)
- 1 cup dark chocolate chips
Instructions:
- Combine ingredients in a large bowl
- Measure ½ cup portions and place into sealable bags
- Enjoy this simple and sweet snack for a quick energy boost
Now that you have some healthy snack inspiration, you’re ready to take on the new day with higher energy levels and happy taste buds! Remember, it is necessary to take care of your own needs just as much as taking care of your little one. Go ahead and treat yourself to your new snack repertoire. Here’s to all the amazing, multitasking, snack-loving mothers out there. Savor every precious moment of your postpartum journey. You’ve got this!
References:
- Rupanagunta GP, Nandave M, Rawat D, Upadhyay J, Rashid S, Ansari MN. Postpartum depression: aetiology, pathogenesis and the role of nutrients and dietary supplements in prevention and management. Saudi Pharm J. 2023 Jul;31(7):1274-1293.
- Kominiarek MA, Rajan P. Nutrition Recommendations in Pregnancy and Lactation. Med Clin North Am. 2016 Nov;100(6):1199-1215.
- LeMay-Nedjelski L, Asbury MR, Butcher J, Ley SH, Hanley AJ, Kiss A, Unger S, Copeland JK, Wang PW, Stintzi A, O'Connor DL. Maternal Diet and Infant Feeding Practices Are Associated with Variation in the Human Milk Microbiota at 3 Months Postpartum in a Cohort of Women with High Rates of Gestational Glucose Intolerance. J Nutr. 2021 Feb 1;151(2):320-329.
