5 Quick and Nourishing Snacks for New Moms

New moms are busy. Busy nursing, feeding, burping, bathing, soothing, and snuggling. So busy that simple everyday tasks like bathing and eating can suddenly seem nearly impossible. But the reality is you won't have the energy to do all the things unless you take the time to meet your needs too!

Mothers need a mix of protein, fat, and healthy carbs for basic nutrient needs and keep up milk supply to feed their baby. When eating regular meals feels nearly impossible, snacks can help you make it through the day. The right snacks can fill in the blanks when eating three square meals doesn't feel possible. Even better? These are all foods you can eat one-handed if your little one wants to stay close.

1. Smoothies. Smoothies are packed with nutrients that provide energy for you and your baby. A nutrient-dense smoothie is more than some frozen fruit in the blender. Adding healthy fats like nut butter or chia seeds, a clean protein powder, and complex carbs from oats or berries make smoothies an excellent snack for nursing moms. Plus, they're also delicious and easy to prepare.

Pro tip: Ask your partner or a friend to pre-measure the ingredients in baggies in the freezer so you can quickly add liquid, protein powder and blend it up in a flash.

2. Apples with almond butter. Apples make a great snack for nursing moms because they're high in fiber to keep you satisfied and micronutrients to support your energy and immune system. Add almond butter (or any nut or seed butter) for a boost of protein and healthy fats that keep you nourished throughout the day.

Pro tip: You can slice apples ahead of time and add lemon juice to keep them from browning.

3. Lactation Bars. Lactation bars are an excellent choice for nursing moms because they're full of healthy, energy-boosting nutrients. Plus, lactation bars are simple to eat on the go, and they are filled with galactagogues like oats and chia to enhance your milk supply.

Pro tip: You can buy lactation bars/cookies/balls, but homemade can be even better. You know the friends and family members who keep asking how they can help? Send them a recipe and give them a job! Here's one to try: https://myheartbeets.com/gluten-free-lactation-bars/

4. Yogurt with low-sugar granola. Yogurt paired with granola not only gives you a healthy dose of protein and complex carbs but also contains probiotics to keep your gut healthy. Use a dairy-free yogurt (coconut is delicious) if you're vegan or lactose intolerant.

Pro tip: Not all yogurt or granola is created equal. Look for low sugar options to reduce blood sugar spikes that end up zapping your energy. And avoid sugar-free yogurt as they use artificial sweeteners.

5. Overnight oats. Overnight oats are a delicious breakfast (or anytime) option for nursing moms. Oats are packed with antioxidants, complex carbs and are known to help with milk supply. All you need is oats, a liquid of choice, and a container (ideally a jar with a lid). Like smoothies, when you pair your oats with healthy fat and proteins, you have a satisfying, blood-sugar balancing snack.

Pro tip: You can make multiple jars at once as they keep in the fridge for a few days. Swap out all kinds of add ons: berries, chia seeds, apples, cinnamon, flax seeds, almond butter—the list is endless. Here's a foundational recipe: https://www.thekitchn.com/overnight-oats-268370

Keeping up with your nutritional needs can be challenging as a new mom. Choosing the right snacks makes it easy to nourish your body, so you have the energy to take care of your baby.

What's your favorite quick and healthy snack? Share with us below!


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