25 Nourishing Postpartum Snacks
In the thick of the newborn phase and need some easy and nutritious postpartum snacks? I’ve got you covered.
Eating well is so important after you’ve had a baby. But who has time to prepare healthy meals and snacks? It’s so much easier to reach for the closest bag of chips or cereal bar!
But, it doesn’t have to be this way - you can eat well even when you’re a new mum with zero time. Read on for my list of simple, nourishing postpartum snacks.
There’s no doubt that having a baby is one of life’s most mind-blowing experiences. There’s the sudden rush of intense love, the relief, the worry, the unbelievable exhaustion and just ALL the feelings.
But one thing I was totally unprepared for when I had my first child was how hungry I would be!
At the same time, I felt chained to a chair or bed breastfeeding most of the day, and trying to get the hang of how exactly to look after this tiny little human who was completely dependent on me to fulfil all of his needs.
But whether you’re breastfeeding or not, feeding yourself well during this time is just as important as feeding your baby. There’s a whole lot of recovery going on, you may be healing from a c-section and if you’re breastfeeding, a huge amount of energy and nutrients are being used by your body to make that precious milk.
And as the old saying goes, you can’t pour from an empty cup right?!
The best postpartum snacks
Easy snacks are the way to go during this stage - but often the easiest snacks are the least nutritious ones (chocolate bars, chips, biscuits, I’m looking at you!).
And while those foods are OK in moderation, it’s so important to give your body plenty of nutrients during the postpartum stage. Surviving on junk food might seem like the easy option right now, but it really can make life harder in the long run.
Having said that, comfort foods are called that for a reason, because they’re comforting. And we all need some comfort during the transition to motherhood - it’s a shock to the system!
So the key is to find the happy medium between nutritious foods and comfort foods. More on that later!
Tips for postpartum snacking:
Listen to your body
Being in tune with your body and responding to what it’s telling you has never been more important. So, if you’re hungry, eat. If you’re thirsty, drink.
This isn’t the time for restriction
I know you want to get back into your jeans, but hold up a minute.
This isn’t a time for low calorie, low carb or low fat. Your body needs plenty of nutrients to recover from pregnancy and childbirth. Plus, if you’re breastfeeding that will be using up a huge amount of nutrients.
Many women are nutrient deficient post-pregnancy, so building these nutrient stores back up is incredibly important.
Have a meal and snack schedule
It can be VERY easy to forget to eat regularly during this time, or at least not get around to it as often as you should.
BUT, it’s so important to eat regular meals and snacks. Three meals a day and 2-3 snacks is about right for most new mums. If you can, plan your daily meals and snacks ahead of time and set yourself a loose schedule for when these meals and snacks will happen.
If you’re not managing to eat regularly, put an alarm in your phone (or your partner’s phone) to remind you every couple of hours to feed yourself.
Get the right balance
Perfectly balanced meals might be a little ambitious right now - but aim to get some protein, carbs and healthy fats in your meals and snacks as much as possible so that you’re getting a good balance of nutrients.
This might look like something as simple as peanut butter on toast or Greek yoghurt with some berries and granola (or another one of the options below).
Have some one-handed snacks handy
When you’re spending almost the entire day (and night) either holding your baby, feeding your baby, changing your baby or (hopefully) sleeping, it can be hard to find enough time to eat.
Having a stash of one-handed snacks handy means you can multitask and eat while feeding or holding your baby.
Go for quick and easy
You probably won’t have a whole lot of time to prepare snacks right now, so quick and easy is the way to go. If you can stock the freezer with some snack options before baby arrives even better (trust me, you will thank yourself later for this gift!).
Outsource
Hopefully, you have at least one or two people around you ready and willing to tend to you and your baby’s needs.
There might not be a whole lot other people can do at the moment as most of it likely falls on you. But one thing they can definitely do is bring you food!
Send them this list or stick it on the fridge and let them take that off your plate. Then sit back and happily receive all the snacks!
What nutrients are important during breastfeeding?
Breastfeeding requires extra nutrients such as calories, protein, vitamins and minerals.
BUT, it’s important to remember that you don’t need a perfect diet to breastfeed. Eating regular, balanced meals and snacks is the best way to ensure you’re giving your body what it needs.
Energy/calorie requirements for breastfeeding
You’re literally making food for another human, so it makes sense that you’re going to need some extra calories yourself. Breastfeeding requires around an additional 500 calories per day, which is more than during any stage of pregnancy!
That insane hunger you're feeling probably makes it easy to meet these additional calorie needs, but make sure you’re not overly restrictive at this stage or neglecting your own meals and snacks.
Protein
Protein is needed for optimal breastmilk production but also for tissue repair and to satisfy that aforementioned postpartum appetite.
Good sources of protein include meat, chicken, eggs, cheese, yoghurt, nuts, tofu and legumes (lentils, baked beans, chickpeas etc.).
Carbohydrates
Carbohydrates are our body’s preferred source of energy, and energy is something you’re going to need a whole lot of right now!
But not all carbs are equal. The best sources of carbohydrates are whole grains, fruit, starchy vegetables and legumes as these are generally more nutritious and satisfying compared to refined white bread and grains and foods with a lot of added sugar.
Choline
A little-known nutrient, choline is similar to a vitamin and plays an integral role in babies’ brain development.
For this reason, choline requirements increase significantly during pregnancy and breastfeeding, but, unfortunately, many pregnant and breastfeeding women don’t get enough.
Good sources of choline include eggs, meat, poultry, fish, nuts, legumes and cruciferous vegetables like broccoli, cauliflower, cabbage and kale.
You can also take a choline supplement if you’re worried you won’t be able to get enough choline from your diet alone.
Calcium
Breastmilk contains a lot of calcium to support the development of your baby’s bones and teeth. If your diet doesn’t contain enough calcium, your body will use calcium from your bones instead.
Luckily, this calcium loss is usually recovered within a few months once you stop breastfeeding, but it’s important to try to get enough calcium from your diet to protect your bones as much as possible.
Dairy foods are the best source of calcium, but other sources include fish with bones such as canned salmon and sardines, and calcium-fortified products such as soy, almond and oat milk (just check the label to make sure they have calcium added).
The recommended intake of calcium during breastfeeding is 1000mg/day, which is equivalent to around 3 serves of dairy (with a served being 1 glass of milk or 200g tub of yoghurt or 1 slice of cheese).
Vitamin D
Vitamin D helps the body to absorb and use calcium. It’s made in the skin by the action of sunlight. Only a small amount of vitamin D actually comes from food - foods such as oily fish, egg yolk and margarine.
Vitamin D deficiency is common and whether your baby is breastfed or formula fed, a supplement of 400IU daily of vitamin D is recommended for their first 12 months. Not all vitamin D supplements are suitable for babies so ask your pharmacist to recommend a vitamin D suitable option.
Iron
Pregnancy can deplete iron stores, so it’s important that these stores are replenished postpartum.
The richest sources of iron are red meat, chicken and fish. But iron is also present in eggs, legumes, whole grains, iron-fortified breakfast cereals, green leafy vegetables, nuts and seeds.
Iodine
Iodine is needed to produce thyroid hormones which play an important role in brain development in babies.
Iodine can be found in seafood, dairy foods, iodised salt and bread, however, it can be difficult to get enough iodine from food, so a supplement may be necessary.
An additional 150 micrograms of iodine is recommended if you’re breastfeeding, which is the amount present in most breastfeeding multivitamins - but check the nutrition information on the label to see how much your multivitamin contains.
Omega 3 fatty acids
Omega-3 fatty acids are passed through breast milk to your baby to support their brain development.
Oily fish such as salmon, mackerel or sardines is the best source of omega-3 fatty acids (aim for a couple of serves each week if possible), but they can also come from chia and hemp seeds, walnuts, and flaxseeds.
Fluid
Breastmilk contains a lot of fluid, fluid which needs to be replaced.
Most women find they’re a lot thirstier while breastfeeding, so in this case you can just drink to satisfy your thirst. But make sure you’re having around 2.6L or nine glasses of water each day, which is the recommended amount during lactation. All fluids count towards this total, but water is the best choice.
Nourishing Postpartum Snacks
1.Trail mix
The ultimate one-handed snack, trail mix is a great snack option to keep energy levels up and provide plenty of nutrients such as protein, healthy fats, fibre and iron.
Grab a pre-made bag or if you prefer to make your own (preferably before baby arrives!), just mix together roasted nuts and seeds and dried fruit. Add some dark chocolate chips, some breakfast cereal or toasted coconut flakes to make it a little more fun.
2. Greek yoghurt with berries and granola
Quick, delicious and nutritious, it’s hard to beat berries and yoghurt and berries for an easy snack. High in protein and calcium thanks to the yoghurt, and fibre and antioxidants from the berries, this one ticks a lot of boxes.
Go for a plain Greek yoghurt or one with no added sugar or sweeteners.
3. Peanut butter on wholegrain toast
Not just for breakfast, PB on toast is a great postpartum snack option too.
With plenty of protein, iron, low GI carbs, fibre, healthy fats and choline, snacks don’t get much easier or more nutritious than this!
4. Homemade energy or bliss balls
A combination of nuts, seeds, dried fruit and oats, bliss balls can be high in carbohydrates but a small serving can be a nutritious and satisfying snack when you want something sweet.
Try this recipe for Date Bliss Balls or this one for Salted Peanut Butter Pretzel Energy Balls.
A store-bought option is also fine - aim for ones made mostly from nuts and dried fruit.
5. Cheese and wholegrain crackers
Good old cheese and whole grain crackers are a great one-handed snack and offer plenty of nutrients such as low GI carbs, protein, calcium and fibre. And there’s no need to avoid soft cheeses anymore, so choose whichever kind of cheese you like!
6. Hard-boiled eggs
Eggs are protein-packed and an excellent source of choline, which is an important nutrient for breastfeeding as it plays an important role in babies’ brain development.
Hard-boiled eggs make a convenient snack to keep in the fridge and can be combined with a piece of fruit or a slice of wholegrain toast for a good balance of protein and carbs.
7. Hummus with pita bread and veggie sticks
Hummus is a fantastic snack option postpartum as it offers protein, iron, carbohydrates and fibre, all important nutrients at this stage. And it’s easy and convenient too!
Serve it with some wholegrain pita bread, pita chips or veggie sticks.
8. Apple slices with almond butter
A great balance of protein, carbs, healthy fats and fibre to balance blood glucose levels and keep you satisfied.
Any nut butter is fine - peanut, almond, cashew - take your pick!
9. Smoothies
Made with milk, yoghurt, fruit and even some veg if you fancy it, smoothies provide protein, fibre, antioxidants and calcium.
Frozen banana, peanut butter, milk and yoghurt make a delicious and very nutritious smoothie. If you want to bump up the nutrient density even more, add some spinach, chia seeds or avocado.
Prep bags of frozen fruit and leafy greens before baby arrives for quick and easy blending.
10. Avocado toast
Spread avocado on wholegrain bread for a dose of healthy fats. Go for wholegrain toast and sprinkle with some chia seeds for extra healthy fats, iron and calcium and a little salt and pepper for extra flavour.
11. Banana with peanut butter
A classic sweet and salty combo that never disappoints. If you want something a little more substantial, have it on wholegrain toast (my personal favourite!).
12. Roasted chickpeas
Legumes are an excellent source of low GI carbohydrates, protein and fibre and are also a source of iron, choline and magnesium. And roasted chickpeas make a great alternative to chips if you’re craving something salty and crunchy.
You can find roasted chickpeas at most supermarkets or ask someone to make you a batch.
13. Mini frittatas
Mini frittatas are a great meal or snack option that can be made in batches and are an easy way to bump up your protein intake.
You can add whichever vegetables you like - spinach, capsicum, tomato, mushrooms, asparagus, corn and zucchini all work well. Try this recipe.
Including plenty of sweet potato or corn is a good way to add carbohydrates, or alternatively, serve them with a piece of fruit to make a balanced snack.
14. Rice cakes with avocado and canned salmon
Salmon is one of the richest sources of omega 3 fatty acids, which pass through breastmilk and are important for babies’ brain development.
It’s also rich in protein and a source of iron and vitamin D, all essential nutrients for breastfeeding. Canned salmon with bones is also a source of calcium.
Keep a bag of wholegrain rice or corn thins in your pantry for quick and easy snacks. Canned tuna, cottage cheese and nut butter also make great toppings for rice cakes.
15. Oat cookies
When you’re really hungry (from feeding another human!), nothing hits the spot quite like a dense, chewy, delicious oat cookie.
And the good news is, they’re a good source of nutrients such as fibre, protein and healthy fats. This is a good one to cook up before baby arrives or have someone bake for you.
Go for a lower sugar version with lots of nutritious ingredients such as oats, dried fruit and nuts - like this Healthy Oatmeal Breakfast Cookie recipe.
16. Chia pudding
Chia seeds are full of protein, fibre, iron and omega-3 fatty acids, making them one of the most nutritious foods around.
And because they swell up to over 10 times their size when mixed with liquid, they make a delicious and super easy ‘pudding’.
Just mix a tablespoon of chia seeds with 1/2 cup of milk of your choice, add a dash of vanilla extract and a little maple syrup or honey if you like, then give it a good stir and leave it in the fridge to set overnight. Then top with berries and chopped nuts and it’s ready to go!
17. Wholegrain fruit muffins
These can be difficult to find in a store, so might be something you’ll need to ask someone to make for you, but the good news is one batch can go a long way!
Try using wholemeal flour, oats and fruit for sweetness - like in this recipe for banana blueberry and chia muffins.
18. Breakfast cereal with milk
Cereal doesn’t just have to be for breakfast, it can also make a nutritious and easy snack!
Go for a wholegrain, low-sugar cereal and serve it with some milk and/or yoghurt for extra protein.
19. Popcorn
Air-popped popcorn is a nutritious and easy one-handed snack. Add some nuts and dried fruit for a more balanced and filling snack.
20. Protein bar
Protein bars can be a convenient and filling snack on the go. Check the nutrition information on the packet and aim for bars with less than 15g sugar per 100g.
21. Guacamole with pita chips
It’s hard to beat guacamole as a tasty and satisfying snack. This probably isn’t the time to make your own guac though so add a tub to your shopping list instead.
For a super healthy snack, have your guac with some wholegrain or seeded crackers or pita bread instead of traditional corn chips.
22. Canned tuna with wholegrain crackers
Canned tuna is an easy source of protein and served with wholegrain crackers makes a filling and nutritious snack.
23. Porridge
OK, so not something we usually think of as a snack, but if you’re ravenous and craving something comforting, a warm bowl of porridge with a little honey can really hit the spot.
24. Cheese sticks and fruit
Cheese is also an excellent source of calcium - something you need a lot of while breastfeeding - and paired with fruit, you’ve got a balanced snack with protein and low GI carbohydrates.
Cheese sticks are quick and convenient or try one of my favourite snacks - slices of apple topped with slices of cheese - sounds a bit weird but tastes delicious!
25. Nut bar
Nuts are incredibly nutritious and full of protein, healthy fats and fibre, making them a great postpartum snack option.
Go for options that are low in sugar (ideally with less than 15g sugar per 100g).
