5 Nutritious One-Handed Snacks for New Moms
How to feed yourself while feeding your baby
You have a newborn, you’re up often to do feedings, you’re hungry, you’re exhausted - does this sound familiar? Add in the fact that you still have to take care of yourself (and possibly other children). You’ve got a lot on your plate. What many call the 4th trimester, which comes directly after having a baby, is a time with a lot of ups and downs. It’s hard to make yourself a priority.
Society makes new moms feel like they need to continue to tackle it all - cooking, cleaning, organizing, working - in addition to taking care of a new baby. But after nine months of taking care of your body during pregnancy, why do we rarely talk about how to care for and feed yourself after giving birth? According to Lily Nichols, in Real Food for Pregnancy, “nutrient needs in breastfeeding moms are higher than while you were pregnant.”
For breastfeeding moms, there are vitamins and minerals available, only through diet, that affect breast milk and aid brain development for the baby. B vitamins, vitamin A, D, and K, choline, fatty acids, selenium, and iodine will all add the necessary nutrients for baby’s growth into breast milk. Even if you are not breastfeeding, your body is recovering and needs the nutrients to do so. And if you adopted or went through surrogacy, nutrient-dense meals and snacks are still helpful to give you energy and sustenance throughout the day.
Aside from specific nutrient needs, in many Eastern cultures, warming foods are promoted to help heal women after birth. Foods such as broths, meats (especially organ meat), eggs, teas, and spices are encouraged. It’s important to eat “soft and easily digestible foods in the early days after birth, to support weakened digestive “fire” and gently help to stoke it” (Heng Ou, the first forty days, pg 34).
Not sure how to feed yourself during the hectic 4th trimester? Here are 5 nutrient-dense snacks that can easily be eaten with one hand:
Bone broth
This is an extremely nutrient-dense, easy snack to add into your days. It has a lot of collagen, which is good for healthy skin recovery (think of your stretching belly) and L-glutamine, an amino acid that supports the intestines and immune system, good for getting your digestive fire back. This can be homemade and frozen or bought pre-made in the frozen section of the grocery store. My favorite brands are Brodo and Bonefide. Heat it up, put it in a mug, and sip with your one free hand. It’s also a great way to add more liquid into your daily routine, especially if breastfeeding.
Ginger snaps
Ginger is an extremely warming spice, and it’s great for aiding in digestion. Most ginger snap recipes also include cloves, another soothing spice. If you’re looking for a comforting sweet, ginger snaps can add a soothing aspect when fulfilling your cravings. Here are 2 recipes I’d recommend:
https://www.paleorunningmomma.com/paleo-gingersnaps-gluten-free-dairy-free/
https://www.eatingbirdfood.com/quinoa-gingersnap-cookies-vegan-gluten-free/
Banana protein muffins
These. are. so. delicious. They’re easy to make, easy to eat, and can be frozen and reheated for convenience. I recommend these because they’re not only tasty, but packed full of proteins and fats to help nourish your body and give you the sustenance you need to recover and fuel your body while breastfeeding. They also include eggs (choline), bananas (vitamin B6), flaxseeds (fiber), cinnamon (warming spice), and other nutrients from the almond flour, coconut flour, and coconut oil.
https://www.weeknightbite.com/sweet-home/paleo-banana-protein-muffins
Hard Boiled eggs with seaweed snacks
Hard boiled eggs are easy to make ahead and eat when hunger strikes. They include high amounts of choline, which is important for brain development in babies. Most people don’t get enough of this nutrient daily, especially while pregnant or breastfeeding since recommended amounts are increased. Pair the hardboiled eggs with seaweed snacks to get iodine as well.
Tip: most instructions say to boil eggs for 10 minutes, but I find the perfect egg needs to be boiled for 7-8 minutes.
Homemade granola
When you make your own granola, you get a lot of healthy fats and proteins from the nuts and seeds without the added processed sugar. You also get tons of vitamins and minerals, such as vitamin E, magnesium, potassium, B6, zinc, manganese, vitamin K, and more. It’s easy to throw together and makes a lot at once. You can eat it alone as a snack or add it to yogurt for a snack or meal. Keep it in an airtight container, such as a large mason jar and it will stay good for weeks. Here’s a recipe I like:
https://therealfooddietitians.com/paleo-granola
I hope these snacks help you get through the tiring but loving days with a new baby. You don’t have to force yourself to be a super mom… you already are. Just make sure to take care of yourself as well. You got this.
My daughter and me, December 2019, 1 day old
References:
[1] Nichols, L. (2018). Real Food for pregnancy: The science and wisdom of optimal prenatal nutrition. Lily Nichols.
[2] Ou, H., Greeven, A., Belger, M., & Nelson, J. (2016). The first forty days: The essential art of nourishing the new mother. Stewart, Tabori & Chang.