MS, RDN, CDN
Allison is a registered dietitian who holds a Master’s in Nutrition and Physical Fitness. She also loves helping families get creative with their wellness choices.
As a postpartum mom, you’re at the beck-and-call of your little one both day and night. Recovering from birth and keeping up with the demands of baby care, all on top of getting less sleep, can affect your physical and mental stamina. Additionally, during pregnancy your body provides baby with all the nutrients he requires for growth and development, even at the expense of your own nutritional needs.
Depending on many different factors (mom’s pregnancy diet,
short intervals between pregnancies, higher than normal blood loss during
delivery, to name a few) there is the possibility that certain body nutrient
stores may need to be repleted, postpartum.
Making sure you have healthy snacks on hand can help boost your energy,
as well as provide the opportunity to get the extra nutrients your body needs. Additionally, adequate fluid intake,
particularly for breastfeeding women is an important element of overall, good
When putting together a snack, think complex carbohydrate –
fresh fruit, vegetables, or whole grains – along with some protein. The carbohydrates give your body immediate
energy and nutrients, while the protein gives you lasting, satisfying fullness
as well as the building blocks your body needs to stay healthy.
Below are some ideas for your next snack. Choose one protein
(top bullet) plus one of the complex carbohydrate options below it.
Drink lots of water and if you are
breastfeeding, make sure to get 13 cups of water per day!
Eat frequently throughout the day
Going too long without eating can lead to feeling overly
hungry, which may result in eating more than your body needs. Instead, try to
eat every 3-4 hours. If you know you may
be out-and-about or working for longer than this time frame, plan ahead by bringing
a portable snack with you, or stocking them in your office, such as:
Keep healthy food stocked and in sight
And foods you’d like to avoid hidden. This way the first thing you see will be your
go-to snack items, making you more likely to eat them. Take the time to cut up
fruit and chop veggies to leave in the fridge for easy grab and go snacks.
processed snack items behind other foods in cabinets or the refrigerator makes
them less accessible. Out of sight, out of mind!
Remember the combination!
Choose a protein (nuts, seeds, yogurt, cheese, eggs, beans)
along with a complex carbohydrate (fruits, vegetables, whole grains) for both
quick and lasting energy and satiety.
Looking for quick snack ideas?
Choose pre-packed snacks that have a short ingredient list
and are primarily whole foods to ensure you’re taking in quality nutrients and
lasting energy. Examples:
When we eat while
multitasking we often do not take the time to recognize that we have had
enough, leaving us eating more than we may really need in order to satisfy
those original hunger pangs. When possible, set aside what you’re doing so that
you can focus on eating your snack, even if for just 5 minutes. Giving yourself
time to eat without distraction allows you to be mindful of your hunger levels
and also enables you to enjoy your food!
“Postpartum Counseling, Diet, Nutrition and Exercise.” Association of Reproductive Health Professionals, date accessed July 28, 2018.