Published: 3 days ago
Life with a newborn can feel like a whirlwind. Between feeds, nappy changes, broken sleep and trying to keep up with everything else, eating a proper meal can sometimes feel impossible. That's why having quick, nourishing snacks ready to grab can make such a difference.
During postpartum recovery, your body needs plenty of nutrients and energy. Choosing snacks that combine protein, fibre from fruit and vegetables, and healthy fats can help make them more satisfying while providing a range of essential nutrients.
Rather than relying on highly processed or sugary snacks, try to build your snacks around these three key components.
Why Protein, Fibre & Healthy Fats?
Protein
Protein supports the body's normal growth and repair processes and helps maintain muscle mass.
Good snack sources include:
Greek yoghurt
Eggs
Cottage cheese
Chicken or turkey
Hummus
Chickpeas
Lentils
Nuts and nut butters
Fibre from Fruit & Vegetables
Fruit and vegetables are wonderful sources of fibre, as well as vitamins, minerals and antioxidants.
Try:
Berries
Apples
Pears
Bananas
Kiwi
Carrots
Cucumber
Peppers
Tomatoes
Celery
Broccoli
Aim for a variety of different colours throughout the day to help you get a broad range of nutrients.
Healthy Fats
Healthy unsaturated fats provide energy and help your body absorb fat-soluble vitamins.
Try:
Avocado
Nuts
Seeds
Nut butters
Tahini
Olive oil
Oily fish
Easy Postpartum Snack Ideas
Apple + Almond Butter
Slice an apple and serve with almond butter.
You get fibre from the apple, plus protein and healthy fats from the almond butter.
It's quick, requires virtually no preparation and can be eaten one-handed, something every new mum appreciates!
Greek Yoghurt + Berries + Seeds
Combine Greek yoghurt with a generous handful of berries and a sprinkle of chia, flax or pumpkin seeds.
This provides protein from the yoghurt, fibre from the berries, and healthy fats from the seeds.
Boiled Eggs + Avocado & Tomatoes
Keep boiled eggs in the fridge for an easy grab-and-go snack.
Pair with avocado and sliced tomatoes for protein, healthy fats and fibre from vegetables.
Hummus + Vegetable Sticks
Hummus is made from chickpeas and tahini, providing plant-based protein, fibre and healthy fats.
Pair it with carrots, cucumber, peppers, celery or cherry tomatoes for an extra serving of vegetables.
Banana + Nut Butter
A simple classic.
Banana provides fibre and natural carbohydrates, while nut butter adds protein and healthy fats.
It's particularly useful when you need something quick before heading out with your baby.
Avocado + Egg
Mash avocado and top with a boiled or scrambled egg. Add sliced tomatoes or cucumber for extra vegetables and fibre.
It's a simple combination of protein, healthy fats and fibre-rich vegetables.
Cottage Cheese + Fruit & Seeds
Combine cottage cheese with berries, kiwi or sliced pear and add a sprinkle of seeds.
This gives you protein from the cottage cheese, fibre from the fruit and healthy fats from the seeds.
Nuts + Fresh Fruit
Keep a small container of mixed nuts ready to grab with an apple, pear, berries or a banana.
It's one of the easiest combinations of healthy fats, protein and fibre from fruit.
Don't Forget Hydration
It's easy to forget to drink when you're busy caring for a newborn.
Keep a large water bottle beside you, particularly if you're breastfeeding. Drink regularly throughout the day and listen to your body's thirst cues.
Make Snacks Easy
The best postpartum snack isn't necessarily the "perfect" snack—it's the one that's available when you're hungry.
Try preparing a few things in advance:
Boil some eggs
Wash and portion fruit
Chop vegetables for hummus
Prepare berries in containers
Keep Greek yoghurt stocked in the fridge
Keep nuts and seeds ready to grab
Keep nourishing snacks in places where you'll actually need them; next to the sofa, by the bed or in your changing bag.
Remember: You Need Nourishment Too
As a new mum, it's incredibly easy to put your own needs at the bottom of the list.
But your body is recovering, your energy demands are high, and you may be breastfeeding. You deserve to be nourished too.
Aim for regular meals and snacks containing protein, fibre-rich fruit and vegetables, and healthy fats.
You don't need a perfect postpartum diet. Focus on simple, nourishing choices that are realistic for your life right now.
Look after yourself, Mum. You're important too.