Guest Blog - 10 Snack Ideas for Busy & Tired Moms
I often get asked about nutrition and diets by postnatal clients - hearing a new mom talk about dieting in the early days of meeting baby make me feel a little sad. I like to remind clients to be kind to themselves, patient and also realistic about what their fabulous body has achieved over the last 9 months. I support balanced food choices that are easy to maintain for your family and put simply, a severe fad-diet may seem to offer a quick fix, but actually it is probably not sustainable. If, for instance, you are also breastfeeding baby - a drastic change in diet - may negatively affect your milk supply. (Of course, if you have any specific and medical questions/concerns regarding diet I always encourage clients to speak with their GP.)
I am delighted to introduce and welcome Katie Funk to the Strollerfiit blog this week- owner of Simplified Nutrition, Katie is a registered dietitian, busy mom of two wonderful daughters and author of Katie’s Summer Menu. Katie has a passion for creating delicious and nutritious meals for her family, all served alongside a generous helping of a hugely positive and healthy attitude towards food and diet.
Enjoy and do follow Katie for more excellent tips and menu ideas. Sarah x
10 Snack Ideas for Busy & Tired Moms
by Katie Funk RD CDE, Registered DiETITIAN
Having a young baby and/or breastfeeding is a time when you need to consume more calories for your body to be functioning at it’s best. You are recovering from pregnancy, as well as potentially (if breastfeeding) producing all of the nutrients needed for your baby in those first 6 months (and beyond). You actually need an additional 300-500 calories per day whilst nursing. Importantly, now is not the time to be tracking and worrying about calories, so learning to listen to your hunger and eat intuitively is your best bet. Your body is going through many changes and sleep is potentially elusive, so sometimes figuring out what to eat seems like one of the biggest tasks in your day.
First and foremost get adequate fluid. You need approximately 3L of fluids while breastfeeding exclusively, so drink up!
Here are 10 snack ideas for busy moms and ALSO FABULOUS if you are breastfeeding:
Greek Yogurt and Fruit
Greek yogurt and fruit is a great combination of protein, fat and carbohydrates. This will help satisfy your hunger and keep you full for longer. Go for some fat in your yogurt (look for 2% M.F.). While the fat free yogurt seems like a good idea if you are worrying about calories, the fat content actually helps give yogurt its smooth, creamy consistency and the fat takes a bit longer to digest, so it helps keep you full. If fresh fruit isn’t available, frozen is just as good (if not better - it’s frozen at its peak of freshness, so it’s high in nutrients)
Vegetables and Hummus
Some protein, fat and fibre, this will help fill you up and keep you full for longer. Try buying some pre-cut veggies for convenience or cut up some at the beginning of the week and store them for quick snacks.
Sliced Apple/Pear with Nut Butter
A little sugar and fibre from the fruit, paired with some fat and protein from the nut butter - a perfect combination.
Crackers and Cheese
Choose hard sliced cheese or soft cheeses like laughing cow cheese. Look for wholegrain crackers like Triscuits for added fibre that will keep you full. Even dress it up a bit by adding red pepper jelly or pesto.
Cereal and Milk!
This isn’t just for little kids or university students :)
Look for a cereal with some fibre (4g or more) or even add some fibre into your cereal (hemp hearts or chia seeds). Choose a milk with some fat (1-2% M.F.). While skimmed milk will still give you protein, fat is needed for a healthy body and it helps fill you up and keep you full longer.
A smoothie has the bonus of nutrition whilst also being a liquid, so it helps meet your fluid requirements. Smoothies are great because they can be made with some frozen fruit, milk, maybe some greek yogurt and then can be consumed while on the go or maybe even during a nursing session.
What about on the go?? Here’s a couple of Diaper Bag or Purse snacks:
This is a favourite of mine, either make your own or buy it pre-made. Trail mix is full of protein, fat and carbohydrates, so it's full of all the nutrients you need and will be a long-lasting snack.
Nuts and dried fruit
Similar to trail mix, you can keep little boxes of raisins or travel packs of almonds in your bag for months.
Granola bars can get a bad rap, but they can hit the spot when you need them. Try looking for ones with fibre (2g or more), but really any will do when you need something handy and quick.
Mini bag of Popcorn
Tasty, convenient and nutritious. Popcorn is full of fibre, so make sure to drink lots of fluids when tucking in. *Just be mindful if you have a toddler at home as popcorn is considered a choking hazard until age 4.
Snacking helps you meet your nutrient recommendations whilst giving you the energy required to get through the day. Sometimes you might not consider your snacking choices “healthy”, maybe by grabbing a convenience food or something sweet just to meet a craving. Just remember, that it is totally fine and a little self-compassion and kindness will do you some good.
Food is supposed to be enjoyable and new moms have so much on their plate that adding in negative self talk around food won’t do you or baby any good.
You are doing your best and maybe one of these snacks will help you feel your best.
Author: Katie Funk, RD, CDE, Registered Dietitian
Simplified Nutrition, Owner
Katie’s Cozy Menu launching soon!