Super Snacks for New Moms

Contributed by Eve Persak, Nutrition Advisor, MS RD CNSC CSSD

When we hear the oft-used phrase ‘Body After Baby’ it’s usually made in reference to the speed with which a woman can bounce back to her pre-pregnancy shape and retire her maternity clothes.

Instead of having an unhealthy fixation with calorie counting or mindlessly strict diets, new mums should focus on having well-balanced meals to help their bodies recover.

After childbirth, a woman’s immediate concerns are:

• Nutrient replenishment
  Vitamin and mineral levels can run low as the mother provides nutrients for the baby during pregnancy as well as through breastfeeding after birth.

• Tissue healing
  For stretch marks, internal or external surgical wound incurred during childbirth, or sore or chapped nipples from breastfeeding.

• Immune therapy
  To recover from the natural stresses associated with childbirth and to restore the mother’s natural defences.  

• Digestive care
  To relieve digestive discomforts such as indigestion, gastritis and constipation.

• Mood and energy support
  To manage disrupted sleep cycles and hormonal fluctuations.

Unfortunately, the newborn’s needs often take precedence over that of the mother’s.

To ensure new mums are able to quickly recover from childbirth and adjust well to their new life phase, it’s crucial to include nutrient-rich meals and snacks that nourish from within.

Here’s a handful of super snacks that even the busiest mums can prep and enjoy between the next feed and baby’s naptime. With just a few ingredients and a few minutes of prep time, most can be eaten with one hand while juggling the little one on the other. 

Sweet Peppers and Hummus  

Why it’s good

•  Sweet peppers are the richest source of vitamin C, an antioxidant powerhouse that’s important for building immunity and repairing oxidative damage. 
•  Hummus, whether store bought or homemade, is not your average dip.  The fibre-filled, protein-rich chickpeas provide prolonged energy delivery while the zinc in tahini supports collagen production and gives the immune system a healthy boost.

How to prep

Simply slice a sweet pepper into strips and dip into a few tablespoons of homemade or store-bought hummus.

Whole Egg and Spinach Scramble

Why it’s good

• Spinach offers high doses of dietary calcium as well as iron, which is essential for blood production and to prevent anaemia. The mother’s diet needs to include adequate calcium to preserve her skeletal system and prevent osteoporosis in later years, as much of the mother’s calcium intake goes towards the baby’s bone development - be it in utero or via breast milk.
•  The egg is an easy-to-prep and scientifically perfect form of complete protein as it has all the essential amino acids. Don’t skip the egg yolk though, as it contains vitamin D that’s necessary for bone health, while biotin supports metabolism, and hair growth and strength. Look for eggs fortified with the omega-3 fatty acid DHA, which not only reduces inflammation for the mother, but supports brain and eye development for baby via breast milk.

How to prep

In a frying pan, beat a fresh whole egg then toss in a handful of fresh, chopped spinach leaves. Cook for few minutes on medium high heat over the stove. 

Yogurt and Papaya

Why it’s good

The live cultures from greek yoghurt and enzymes in papaya work as a gut-fixing tag team to alleviate digestive issues, such as bloating and constipation, which often plague new mums. This potent combination is also a mood-booster that comes in handy between a finicky baby and disrupted sleep!

How to prep

Add sliced papaya to a single-serve cup of unsweetened Greek yogurt.

Seaweed Shiitake Mushroom Miso soup

Why it’s good

• Seaweed offers three major minerals – calcium, iron and iodine. Breastfeeding mothers require high quantities of iodine, which is essential for the neurological development of the newborn. 
•  Miso is a valuable dairy-free vegan source of beneficial probiotic bacteria – crucial  for the upkeep of new mothers’ digestive and immune health.
•  Shiitake mushrooms are recognised for their anti-microbial and antioxidant properties, which also shore up the body’s natural defences. 

How to prep

Boil some water and add miso, followed by kelp and shiitake mushrooms. In just minutes, you’ll have a hot, comforting bowl of nourishing soup.

Avocado on Puffed Rice Cakes

Why it’s good

• Avocado is the king of the fruits when it comes to folate. While most conscientiously pop prenatal supplements that contain significant amounts of folate during their pregnancy to guard their babies against neural tube defects, many new mothers overlook this B vitamin postpartum. It’s good to maintain sufficient levels of folate as it’s been known to stave off postnatal depression. Avocados also provide plant-based oils and phytochemicals that nourish weak or dry hair, skin and nails.
• A puffed brown rice cake is a great crunchy, minimally processed (just air-puffed!), gluten- and additive-free free alternative to refined grain crisps, crackers or biscuits.  Its absorptive properties soothe and neutralise stomach acidity, while its modest fibre and carbohydrate content keep blood sugar levels stable. 

How to prep

Mash half a fresh avocado and spread on plain, puffed whole grain brown rice cakes.

Buckwheat, Flaxseed and Blueberry Porridge

 Why it’s good

•  Buckwheat is a nutty-flavoured gluten-free grain that serves as a great alternative for regular oats. Regular consumption has been shown to aid with blood sugar control.  Its rich magnesium and rutin content work together to support vascular health, and aid with spider and varicose veins. 
•  Ground flaxseed is rich in omega-3 fatty acid ALA – a plant-based source of anti-inflammatory oils for moms who don’t take fish. Flaxseeds also contain melatonin - the hormone that control your sleep and wake cycles ­– especially helpful for mums looking to catch some z’s in between feeds.
•   Fresh blueberries have very high levels of antioxidants. Their anthocyanins have been shown to repair damaged or ageing skin, and boost the immune system.

How to prep

Sprinkle flaxseed meal and blueberries over cooked buckwheat groats.

Steamed Carrots with Coconut Oil and Almonds

Why it’s good

• Carrots promote regularity and provide a valuable dose of beta-carotene, a phytochemical that preserves healthy vision and nourishes the eyes – particularly great for tired mothers who do not get sufficient shut-eye. 
•  Drizzling extra virgin cold-pressed coconut oil over your carrots helps the body to better absorb and utilize vitamins. Exceptional for immune support, coconut oil also has widely recognised anti-microbial and anti-viral properties. 
• Sliced raw almonds don’t just add a bit of crunch and texture to this dish. Almonds boast plant-based proteins, beneficial monounsaturated oils and vitamin E, which promote healthy skin, hair and nails.

 How to prep

Drizzle coconut oil over steamed carrots and garnish with sliced almonds.