We hear lots of talk about nutrition during pregnancy and nutrition for baby, but sometimes we forget to talk about nutrition for moms after they have their baby. Postpartum nutrition is very important for new moms as they are often up throughout the night, feeding constantly, and healing from giving birth. More specifically, adequate protein for postpartum moms is crucial during this time of recovery and transition to take care of themselves and the new baby.
The problem is new moms don’t usually have the energy or time to be making protein-rich nutritious meals for themselves while answering to the demands of a new baby. Below are some simple high protein snack ideas that can easily be stocked up in the fridge or pantry for a new mom when she and baby come home.
Why Protein is Important for Postpartum Moms
Mom’s Wellbeing
Protein is the building block of muscles, skin, and organs. Whether you had a vaginal delivery or cesarean section, protein-rich foods can help your body heal more efficiently. Proteins also help with immune function, meaning that adequate protein consumption can help protect mom against infections, which they are more vulnerable to postpartum. Protein provides a sustained source of energy, which can help prevent against fatigue and support daily activities.
Baby’s Wellbeing
For breastfeeding moms, protein plays a vital role in producing high-quality breast milk. Additionally, breastfeeding increases your body’s protein requirements to support milk production while preserving your own health. Consuming adequate amounts of protein ensures that your baby is getting the necessary nutrition to support their immune system, brain development, and digestive health.
Healthy Protein Snacks for Postpartum Moms
High protein snacks are great options for postpartum moms that may not have time throughout the day to cook larger meals. Here are some delicious and nourishing high-protein snack ideas specifically tailored for postpartum moms:
String Cheese or Cheese Cubes with Grapes
Cheese cubes or string cheese is a fast and delicious snack for postpartum moms looking to increase their protein intake. Pair your favorite string cheese with grapes for some added fiber, vitamins, and minerals.
Nut Butter on Whole Grain Crackers or Toast
Enhance your favorite whole grain cracker or toast by spreading on some almond butter or peanut butter. This plant-based combination forms an ideal protein-packed snack, especially beneficial for postpartum moms.
Cottage cheese or Greek Yogurt with Fruit
Both cottage cheese and greek yogurt are two snack options that are rich in protein, typically providing 15-20 grams per serving. Combine full fat greek yogurt with some berries for added fiber and antioxidants, but remember to choose a greek yogurt brand without added sugar, like this one. Add a fruit like pineapple to your cottage cheese for a sweet and savory snack. Pineapple with add vitamin C and fiber.
Tuna Salad on Whole Grain Crackers
Make a simple tuna salad using canned tuna, plain greek yogurt or avocado, diced vegetables, and seasonings. Serve it on top of whole grain crackers for a satisfying and protein-packed snack. This snack will provide a good balance of protein, healthy fats, and complex carbohydrates.
Healthy Protein-Packed Meals for Postpartum Moms
As a postpartum mom, it’s crucial to aim for a balanced meal that not only offers protein but also supplies other vital nutrients. While we’ve provided some meal ideas here, for further options explore our meal planning program, more details below.
Grilled Chicken Breast with Quinoa and Roasted Vegetables
Chicken is a great and versatile protein choice as it is a lean protein. Quinoa serves as a protein source, delivering essential amino acids. Furthermore, incorporating roasted vegetables enhances your meal with fiber, vitamins, and minerals, bolstering its nutritional value.
Salmon with Sweet Potato and Steamed Asparagus
Salmon is a great choice because it is not only a lean protein, but it is also high in omega-3 fatty acids. Sweet potato provides complex carbohydrates, beta-carotene, and vitamin C. Adding a non-strachy vegetable like asparagus will provide fiber and vitamins A and E, two antioxidants.
Egg and Vegetable Frittata
An egg and vegetable frittata is a great high-protein vegetarian option for postpartum moms. Eggs are a complete protein source. Consider adding cheese to the frittata as well. Cheese adds more protein, fats, and flavor. Try to include a variety of colors when selecting your vegetables to get adequate amounts of all vitamins and minerals. For a complete and balanced meal, add a slice of whole grain toast or a serving of fruit.
Turkey/Beef and Vegetable Chili
Prepare a hearty ground turkey or ground beef and bean chili for a protein packed, satiating meal. Beef is a great source of iron and can be helpful for the new mom who was anemic in pregnancy, had a c-section, or had excessive blood loss in delivery. Incorporate your favorite vegetables to boost fiber, vitamins, and minerals. For additional protein, top with greek yogurt, or opt for sliced avocado to add healthy fats.
Stir fry
Stir fry is a perfect and easy way to create a protein forward meal. Incorporate chicken, shrimp, or turkey along with your preferred vegetables such as snap peas, carrots, and broccoli. Afterward, serve your selected protein source and vegetables on quinoa or brown rice to add whole grains and extra protein to your dish.
Are you a postpartum mom struggling to meet your protein needs?
As a postpartum mom, prioritizing your nutrition is so important for your recovery and your baby’s health. If you are struggling to think of ideas or want to make sure you are meeting your nutrition needs, here are some additional resources available to you.
Meal Planner for Postpartum Moms
Available at Anderson’s Nutrition is a meal planner that can be tailored directly to you. This comprehensive program can be customized to address your postpartum requirements while also considering any additional restrictions or allergies you might have. You’ll connect virtually with one of our registered dietitians, during which we will offer nutrition guidance and establish your personalized nutrition prescription. Check it out further here.
Meet with a Registered Dietitian
Seeking the guidance of a registered dietitian can provide the reassurance needed to feel empowered in managing your health during this postpartum period. Consider setting up an appointment with one of our Registered Dietitians today.
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