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20 Easy Postpartum Snacks to Stock in Your Pantry


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 not only helps you and your baby stay in top health but 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, making sure the calories consumed come from nutritious sources is essential!

Easy Postpartum Snacks

1. Instant Oatmeal

oatmeal with bananas, blueberries and almonds.

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

Crispy Fruit by Crispy Green

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

Top view of a brown bowl filled with organic almonds shot on rustic wood table. Some almonds are out of the bowl on a burlap.

Almonds are high in healthy fats and are full of 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

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.

5. Whole Grain, Limited Ingredient Crackers

Crackers on a white plate

When choosing a cracker to purchase, 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

A wooden bowl of salted popcorn at the old wooden table. Dark background.

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

Justin's 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

RX 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 and keep you full for longer. Brands including Larabar and RX Bar contain whole-food ingredients with no additives.

9. Apples

a crisp slice of apple and a scoop of creamy peanut butter, ready to be devoured!

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

Cut bananas in the bowl

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

Top view of a brown bowl filled with organic walnuts shot on rustic wood table. Some almonds are out of the bowl on a burlap.

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

Brown rice cakes make the perfect whole grain vehicle for nut butters and spreads. One cake is around 70 calories, making them an easy low-calorie choice for a snack.

13. Avocados

Avocado on old wooden table in bowl. Halfs of avocados fresh fruits healthy food.

Avocados can be left in the pantry to ripen and makes perfect guacamole. They contain healthy fats and fiber, which help decrease bad cholesterol in our blood and lower blood sugar. Add avocado on top of crackers or rice cakes to make a great snack.

14. Dip Seasoning Packets

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

Amy's Lentil Vegetable soup pack

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 Pudding in almond milk with blackberry in coconut shell

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 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

Front view to small bunch of orange vegetable carrot chips on rumpled black wrapping paper. Natural healthy vegetable snack. Alternative to ready-made 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

Organic Spicy Homemade Pumpkin Seeds in a Bowl

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

Raaka Chocolate 100% Cacao, Sugar Free Dark Chocolate

Finally, 100% dark chocolate contains no added sugar and many antioxidants. These nutrients are anti-inflammatory and can help prevent cellular aging and stress in our bodies.

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 in place of other postpartum snacks will make you feel energized and ready to take care of your baby every day!


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