Best snacks for new mums
Eating and drinking can be a challenge while you have a new baby in the house, writes Christine Stride. You get used to eating most meals cold or reheated and hot drinks half-finished. If you’re breastfeeding, you'll need to eat a little extra too – about 2000-2100kJ (energy) per day - that’s the equivalent of another meal. These snacks will fill the gaps and won’t take up too much prep time. They’re healthy and satisfying, and you can even eat some of them one-handed!
Hardboiled eggs Eggs are nature’s wonder food! Boil a few eggs and keep them in the fridge for a quick, filling snack – peel them first to save time later. Eggs are high in protein and omega-3 fatty acids, and they also provide all nine essential amino acids along with a wide variety of vitamins and minerals.
Nuts Almonds, walnuts, Brazil nuts, cashews - nuts are a great source of protein, iron and healthy fats. Almonds are also a good source of calcium. Grab a handful and snack away – nuts will keep you feeling full and satisfied. Raw nuts are healthiest to eat, but you can roast your own at home with a little coconut oil and sea salt, at a temperature lower than 170 degrees. They do take a long time to cook but are worth it!
Yoghurt Yoghurt, preferably natural, is a great source of calcium and protein, as well as health-promoting bacteria (probiotics). Greek yoghurt is thicker and might be more satisfying – just watch the sugar content! Add fruit, nuts or rolled oats to boost the nutritional value and to keep you feeling fuller, longer.
Cheese Another excellent source of calcium and protein, as well as B vitamins, and super-easy to prepare. Just cut off a wedge and enjoy. In fact, while you’re at it, why not cut lots of slices or cubes so all you have to do is grab one or two. Cheddar, feta, cottage cheese, mozzarella – try it with whole-grain crackers for even more nutritional punch. Delicious when paired with apple or pear.
Wholegrain bread/toast New mothers become expert toast makers – it’s one of the easiest snacks to make and, depending on what you’ve got in your cupboard, very versatile. Wholegrain toast is more filling and more nutritious. Try avocado on toast, toast with hummus, toast with cream cheese and jam or chopped nuts, toast with almond or cashew nut butter and or banana, or for more of a meal, with egg, canned tuna or salmon, cheese, baked beans.
Porridge Cooked in milk or part milk and water, and full of the goodness of rolled oats, porridge is an oh-so satisfying comfort-food snack. It’s pretty filling too! Add fruit or nuts and other grains to bump up the nutritional value and fill you even more! Sweeten with fruit or a little honey or brown sugar, add cinnamon for a twist. It’s even better cooked in the slow cooker overnight, ready for you to scoop out when you need it.
Fruit and vegetables What could be easier than grabbing a piece of fruit to eat? Wash some apples and pears and keep them in the fruit bowl with bananas, and you’re more likely to eat them as a quick snack. Vegetables are great snacks too – carrot or celery sticks with cheese, a nut butter, hummus and/or tahini. Put them at the front of your fridge for easy access. Fresh fruit and veggies are a great source of fibre, as well as a host of vitamins and minerals. Just don’t overdo it on the fruit!
Eating and drinking can be a challenge while you have a new baby in the house, writes Christine Stride. You get used to eating most meals cold or reheated and hot drinks half-finished. If you’re breastfeeding, you'll need to eat a little extra too – about 2000-2100kJ (energy) per day - that’s the equivalent of another meal. These snacks will fill the gaps and won’t take up too much prep time. They’re healthy and satisfying, and you can even eat some of them one-handed!
