It can be hard to think about what is next after the bump. Between long nights, breastfeeding, managing a home, and keeping the baby well, the last thing you should worry about is what to have as a snack. We’re here to help. This list of snacks to keep in your pantry while postpartum helps you and your baby stay in top health and will also relieve decision fatigue. By limiting your choices to twenty whole-food postpartum snacks always kept on hand, snacking becomes simple!
During the months postpartum, essential aspects of food to focus on are whole grains, fruits, vegetables, seafood, unsaturated oils, fiber, potassium, vitamin D, and calcium. All these aspects of our food help maintain a good milk supply, aid in postpartum weight loss, and ensure healthy development. Although caloric needs are still increased if you are breastfeeding, ensuring the calories consumed come from nutritious sources is essential!
Easy Postpartum Snacks
1. Instant Oatmeal
This quick and easy snack is low in sugar and high in fiber. Oats are great for increasing supply and adding extra whole grains to your diet. Just add hot water and top with your favorite fresh fruit!
2. Freeze-Dried Fruit
Freeze-dried fruit is a great option to keep in your pantry, especially if your fresh fruit options are spoiled. Crispy Fruit by Crispy Green is an easy-to-find option at your local grocery store or online. It’s 100% pure fruit with no added sugar and snacks like a chip.
3. Handful of Almonds
Almonds are high in healthy fats and contain magnesium, vitamin E, and riboflavin. One serving size is about the palm of your hand. Aim to buy the “raw” or “roasted and unsalted” variety when shopping to keep your sodium intake in check.
4. Canned Salmon
Canned salmon is a quick protein source to have in your pantry. Fatty fish, like salmon, is full of omega fatty acids, which help with collagen production and postpartum hair loss.3
5. Whole Grain, Limited Ingredient Crackers
When choosing a cracker, look for ones made with 100% whole grains and limited ingredients. Whole grains in crackers can include brown rice, whole wheat, quinoa, and millet.
6. Popcorn
Popcorn is an easy, low-calorie snack that curves “crunchy” cravings. It is also a whole grain! Look for a brand without butter and with limited, if any, salt added.
7. Nut Butter Packets
Individual portion-sized nut butter packets are an accessible way to spice up fresh fruit and vegetables. They also help keep your serving size measured to prevent overeating.
8. Whole Fruit and Nut Bars
Whole fruit and nut bars are shelf-stable and a great snack to have in your pantry. Most are made with dates, which are loaded with fiber, keeping you full for longer. Brands including Larabar and RX Bar contain whole-food ingredients with no additives.
9. Apples
Apples are counter-friendly and are packed with nutrients. Their high water content also helps you stay hydrated. Pair a sliced apple with a nut butter packet for a satiating snack full of fiber and healthy fats!
10. Bananas
Bananas are a great source of potassium and fiber. They help your digestion stay regular and are an excellent alternative to a processed snack or dessert.
11. Handful of Walnuts
Like almonds, walnuts contain healthy fats that keep our brains healthy. They are an excellent snack to pack on the go as well. Look for “raw” walnuts in your grocery store to keep your salt intake low.
12. Brown Rice Cakes
Brown rice cakes make the perfect whole-grain vehicle for nut butters and spreads. One cake is around 70 calories, making it an easy, low-calorie choice for a snack.
13. Avocados
Avocados can be left in the pantry to ripen and make perfect guacamole. They contain healthy fats and fiber, which help decrease bad cholesterol in our blood and lower blood sugar.1 Add avocado to crackers or rice cakes to make a great snack.
14. Dip Seasoning Packets
A pantry staple that may be unexpected is seasoning packets! Add a packet of dip seasoning to plain, low-fat Greek yogurt for the perfect vegetable dip. Carrots, celery, and broccoli are a couple of great choices.
15. Vegetable Soup
Low-sodium canned soups are easy to prepare and can be loaded with sneaky vegetables. Amy’s Lentil Vegetable soup has great ingredients, loads of fiber, and plant-based protein.
16. Chia Seeds
Chia seeds alone may be unattractive, but they can make a great yogurt topping, smoothie additive, or chia pudding. These tiny seeds are high in minerals like magnesium and phosphorus and pack a ton of fiber and omega-3 fatty acids. Make chia pudding by combining 2-3 tablespoons of chia seeds with your favorite milk.
17. Bella Sun Luci Tomato Jerky
Bella Sun Luci’s Tomato Jerky is the perfect postpartum snack. This delicious tomato jerky comes in fun flavors and contains 6 grams of plant-based protein and six grams of fiber per serving. I love this tomato jerky because it’s healthy, convenient, and shelf-stable! It’s a great on-the-go option.
18. Dried Carrot Chips
Any dried vegetable is an excellent alternative to processed chips. Carrots are sweet but low in sugar and high in nutrients like vitamin A. Be careful. Veggie straws are NOT the same as vegetable chips or dehydrated veggies!
19. Roasted Pumpkin Seeds
Pumpkin seeds pack a nutritional punch with plenty of vitamin K and manganese. Roasted pumpkin seeds are a great snack to keep in the pantry and on the go! Try making your own “trail mix” using nuts, pumpkin seeds, and dried fruit.
20. 100% Dark Chocolate
Finally, 100% dark chocolate contains no added sugar and many antioxidants. These anti-inflammatory nutrients can help prevent cellular aging and stress in our bodies.2
A balanced diet is at the forefront of a healthy baby, even during postpartum. These helpful and healthy postpartum snacks will keep you on track and nourish your body with the necessary nutrients for a fast recovery. By limiting your decisions to only twenty options that are always stocked in your home, you will not need to resort to unhealthy, processed foods. Incorporating whole grains, vitamins, minerals, and fiber instead of other postpartum snacks will make you feel energized and ready to take care of your baby every day!
