How To Make It A Variety
Mix and match your favorite carbohydrate/protein/fat foods to create your own simple snacks and meals throughout the day. There might be snacks that need to be eaten while you’re feeding your baby, and that is perfectly okay too! Good nutrition that optimally feeds you and your baby does not need to look picturesque or be Instagram-worthy to deliver the nutrient dense punch your body craves in this postpartum phase.
Most importantly, be gentle with yourself during this delicate healing time. Taking intentional time to feed your body adequately is a form of self-care, of which you are always deserving. Caring for your body through good nutrition ultimately nourishes the vessel that your precious little one depends on.
Here are some easy snack and meal ideas that pull together the three main macronutrients in a seamless way:
Yogurt with granola and nuts: Combining all three macronutrients, this snack delivers probiotics, fiber, and healthy fats to fuel your body and promote intestinal health.
Cottage cheese with fresh fruit and chia seeds: Nourish your body with much needed protein and iron found in calcium-rich cottage cheese, naturally sweetened with the fruit of your choice. Adding chia seeds offers wholesome fiber and omega-3 fatty acids to keep you satisfied.
Whole grain crackers with cheese and sliced fruit: Satisfy that salty craving with a healthy whole grain cracker or chip. Combined with your favorite calcium-rich cheese and fresh fruit, you can’t go wrong with this easy snack that quickly rounds up the key macronutrients your body needs to get through the day.
Whole grain toast with avocado and sliced, lean deli meats (like turkey, chicken, etc) or cooked eggs: Think of this like quick “mini-meal” with a nutrient packed punch. As a recovering mama, your body needs and craves healthy fats, like avocado, for satiety and energy to keep up with that sweet baby. Switch out your meat with veggie cheese or tofu slices for our vegetarian mamas.
Grilled fish (or chicken, steak, tofu, etc), with a side of rice and salad: Again, a nutrient dense meal does not need to be complicated. Grilling your protein can be quicker and easier than other preparation methods. Get your greens in with a fresh salad (think salad kits to save on prep time), and opt for your favorite grain on the side for added B-vitamins, antioxidants, and trace minerals.
Vegetable soup with grilled cheese: What better way to get all your vegetables in than with a soup? Whip up a large pot of soup to eat through the week, and include veggies you have on hand along with your favorite spices. Broth from soup can be another way to boost your fluid intake, which is increased while breastfeeding. Include a grilled cheese on the side, made on your favorite whole grain bread, and you have a nutrient-filled, comfort food. Cue happy dance.
Oatmeal with chia seeds and a side of hardboiled eggs: Loading up on fiber-rich whole grains, like oatmeal, can help prevent postpartum constipation, keeping your intestines healthy. What new mama doesn’t want that? Keep hard boiled eggs on hand for quick snacks, adding a high-quality protein that offers immune protecting vitamins and minerals in a small, but powerful package.