Nourishing Snacks for Postpartum and Nursing Parents: Easy and Healthy Options
Do you prefer salty or sweet? Crunchy or chewy? Postpartum, along with nursing and/or pumping, can leave new parents feeling ravenous. Between feeding your baby, catching up on rest, and adjusting to your new routine, finding time to eat can feel like a challenge. However, staying nourished is vital for your recovery and energy levels, especially if you’re nursing or pumping. The good news? With a bit of planning, you can enjoy snacks that are both nutritious and easy to grab. Here are some ideas to keep you fueled and feeling your best no matter what stage of postpartum you are in.
Why You Should Be Snacking!
Energy Boost: Newborn care requires a lot of energy, and frequent snacking can help you maintain stamina throughout the day.
Support Milk Production: If you’re breastfeeding, your body needs extra calories and nutrients to produce milk.
Aid Recovery: Nutrient-dense snacks packed with protein and healthy fat can promote healing and help your body recover from childbirth.
What to Look for in Postpartum Snacks
Protein: Supports muscle repair and keeps you full longer. GAINS!
Healthy Fats: Essential for brain health and keeping you satisfied.
Complex Carbs: Provide sustained energy. Do not be afraid of carbs.
Hydration: Many nursing parents feel extra thirsty, so snacks with high water content can help.
Ease and Portability: Snacks that require minimal prep and can be eaten one-handed are ideal.
Easy and Healthy Snack Ideas
Greek Yogurt with Berries: Add a drizzle of honey or a sprinkle of granola for extra flavor. This protein-packed snack is perfect for mornings or if you are craving something sweet at night.
Hard-Boiled Eggs: A simple and portable option that’s full of protein. Try sprinkling on some EBTB seasoning or hot sauce for a flavor boost.
String Cheese or Cheese Cubes: Pair with whole-grain crackers or apple slices.
Nut Butter Packs: Single-serve almond or peanut butter packets are great with fruit or on their own. Don’t be afraid to just dunk a spoon in a jar, either.
Turkey or Chicken Roll-Ups: Wrap slices of turkey or chicken breast around a piece of cheese or avocado and your favorite vegetables.
Avocado Toast: Spread mashed avocado on whole-grain or sourdough toast and top with a pinch of salt or chili flakes. Up the protein by adding a fried or poached egg.
Trail Mix: Make your own mix with nuts, seeds, dried fruit, and dark chocolate chips. A good rule of thumb is to have something sweet, salty, crunchy, and chewy in your mix. Here’s an example: Almonds, dark chocolate chips, dried cranberries, and coconut chips. Go crazy and make your own combos. I won’t judge you if you add M&Ms
Chia Pudding: Mix chia seeds with almond or oat milk and let it sit overnight; top with your favorite fruit and nuts.
Guacamole with Veggie Sticks: Use carrots, cucumbers, or bell pepper slices for dipping. You can substitute guacamole for hummus or your favorite dips ( Greek yogurt or blended cottage cheese with a ranch seasoning or onion soup packet is an easy way to make a protein-packed dip).
Rice Cakes with Nut Butter: Add banana slices or a sprinkle of chia seeds for extra nutrients. Drizzle a bit of melted dark chocolate if you are feeling naughty.
Homemade Energy Balls: Combine oats, nut butter, honey, and mix-ins like coconut or chocolate chips.
Smoothies: Blend spinach or kale, frozen fruit, Greek yogurt, and almond milk for a quick, drinkable snack. Add chia seeds for extra protein!
Coconut Water Popsicles: Freeze coconut water with chunks of fruit for a hydrating snack. Great for hot summer days!
Quick Store-Bought Options
If you don’t have time to prepare snacks, here are some healthy options you can find at the store:
Pre-cut fruit, veggie, and charcuterie trays
Protein bars and shakes (look for low-sugar options)
Single-serve hummus or guacamole cups
Yogurt tubes or pouches
Packaged roasted chickpeas or edamame
Tips for Snack Preparation
Batch Prep: Set aside time each week to prepare grab-and-go snacks, like hard-boiled eggs or energy balls.
Stock Your Nursing Station: Keep a small basket of snacks and a water bottle near your favorite nursing spot, in your diaper bag, and in your car.
Invest in Storage: Use reusable containers and snack bags to keep portions ready.
Ask for Help: If family or friends ask how they can support you, have them bring over healthy snack options. If you have hired a postpartum doula, have them batch-prep your snacks so they are ready to go for you.
Final Thoughts
Snacking during the postpartum period isn’t just about convenience—it’s an essential part of taking care of yourself. With these easy and nourishing options, you can fuel your body, support your baby, and have something delicious to pop in your mouth while you are pumping and scrolling.
Do you have a favorite postpartum snack? Share your go-to recipes or tips in the comments below—I’d love to hear from you!
Until Next Time!
Aiesha Draughton
Postpartum Partners
Aiesha is a postpartum doula in Charlotte, NC
