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Pregnancy & Baby
After Baby arrives, it’s only natural to turn all your attention to her needs and well-being. But new moms
mustn’t forget their own nutritional needs. Good nutrition will help with your recovery after childbirth,
and will also help your mood, level of fatigue, and overall health.
If you are breastfeeding your baby you need an additional 500 calories each day and plenty of added
fluids. Here are some healthy snack ideas to add calories without adding too much unhealthy fats or
added sugar.
- all natural granola or cereal bars
- fig bars, graham cracker squares
- peanut butter and jelly sandwich on whole grain bread
- lowfat cheese and whole grain crackers
- baked tortilla chips with salsa or bean dip
- hummus with whole wheat pita and sliced vegetables
- whole fruit like apples, pears, bananas, etc.
- lowfat yogurt, bottled yogurt drinks, plain or flavored lowfat milk
- homemade snack mix—make up little snack bags of mixed nuts and add a few raisins or
chocolate chips if you like
- homemade smoothie—combine your favorite flavor yogurt with frozen or fresh fruit in a blender
Here are some tips for how to manage a diet that is balanced and will help you return to your
pre-pregnancy size:
- For most meals aim for the following proportion of proteins, fats, and carbohydrates: Your plate should be
half vegetables, one quarter protein (lean meats, poultry, fish, tofu), and one quarter starch.
- Accept help! If friends or family offer to prepare meals for you, let them. It’s a nice (and usually healthier)
alternative to take-out or restaurant food.
- When you do have the time (and energy) to cook, make 2 batches and freeze one for a later time.
- Try not to skip meals. If you do, you’re likely to become too hungry later and overeat or choose less
healthy foods.
- Before you go food shopping make a shopping list so that you don’t forget anything and to avoid impulse
purchases of not-so-good-for-you foods like junky snacks, desserts, etc. When making your list plan each
meal and also include a variety of fruits and other healthy snacks.
- Stock your kitchen with healthy grab-and-go snacks. See above for ideas. These can be good for
taking with you on an outing with Baby, or grabbing from the pantry to eat while breastfeeding or cuddling
with your little one.
Article provided by HAPPYBABY Food. Learn more at www.happybabyfood.com
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