Snacks for the Postpartum & Beyond
by Brita Johnson, PCD
It's the beginning of fall - the time for new backpacks, new lunchboxes and new routines! Ask most parents, and they'll tell you that any transition is easier if everyone involved is well-fed and well-fueled - yet getting organized around snacks and lunches, whether for ourselves or for our children, can be a challenge when we're a-swirl in new rhythms.
Many of the families I’ve worked with as a postpartum doula have benefitted from having a go-to list of healthy snacks that lives within easy reach. The list can provide inspiration for a quick snack - when, hungry and bleary-eyed between diaper changes and feedings, you just can’t figure out to eat - or can help provide a planning structure to shop, prep and store snack or lunch items for the busy days ahead.
Based on what’s worked well for my postpartum clients - and for my own family - here are some favorite ideas, recipes and resources organized by category. Bon appétit!
Prep Ahead and Keep in Fridge
Hummus & Pre-Cut Vegetables
Hard Boiled Eggs (add whole grain crackers, or put on avocado toast)
Cherry Tomato & Mozzarella Basil Bites
Edamame
Prep Ahead and Freeze
Make-Ahead Whole-Grain Banana Oat Waffles
Mini Quiches (bake in a muffin tin)
Basil & Italian Sausage Egg Muffins
Bake
Granola (this recipe is easy and very versatile) or this toasted muesli - combine with Greek yogurt, regular yogurt, milk or non-dairy milk
Oatmeal Raisin Lactation Cookies
Chocolate Chip Lactation Cookies
Prep Ahead (Shelf-Stable)
Trail Mix with Nuts and Dried Fruit
Apricot and Almond “Nests” (dry roasted almonds tucked into dried apricots)
Pitted Dates Stuffed with Peanut Butter & Walnuts
Cheater Granola (½ cup whole grain cereal, ¼ cup dried fruit, and 2 tablespoons of sunflower seeds or chopped nuts, as a topping for yogurt)
Make on the Go
Banana & Rice Cake
Avocado Toast - plain
Avocado Toast with Hard-Boiled Egg, Chili Flakes, and Olive Oil
Cottage Cheese, with or without fruit
Purchase:
Roasted Chickpeas (may find as ‘leblebi’ at international grocery)
Sweet/spicy roasted nuts
And don’t forget to hydrate!!! : )
Brita Johnson is a Certified Postpartum Doula with Bridgetown Baby. She’s mom to two big (constantly hungry) kids and delights in her role as guide to her family and to new families across the Portland Metro area.
Sources/resources:
https://www.ashleyknutrition.com/blog
https://www.kindredbravely.com/blogs/bravely/20-quick-easy-breastfeeding-snacks
https://www.realmomnutrition.com/snacks-for-breastfeeding-moms/
https://www.yummytoddlerfood.com/advice/snacks-for-breastfeeding-moms/
https://alavitanutrition.com
https://www.thekitchn.com/
https://cooking.nytimes.com/topics/easy-weeknight
https://www.101cookbooks.com/
The First 40 Days: The Essential Art of Nourishing the New Mother