Nutritious Snacks for Pregnancy and Postpartum - Guest Blog
Eating well is always important, but especially so during pregnancy and the postpartum period. We have reached out to Certified Pregnancy and Postpartum Exercise Specialist, Dahlas Fletcher for her favourite, nutritionist approved, snacks for mums. Enjoy!
As a busy Mama of 3, I know how hard it is to stay well-nourished during your precious pregnancy and motherhood journey. Food should be enjoyed, savoured, eaten slowly and shared with laughter together with family and friends. Eating should always be a positive experience !
However, …. If you are nauseous, tired, concerned about weight gain, or maybe you are just totally over prepping food for the rest of your family, eating well can become a major challenge. One way to overcome this is to focus on nutritious snacks. These are a secret little superpower that I want to share with you.
These 3 nutrient dense snacks are going to help you boost your nutrition and ensure if you are pregnant or breastfeeding, you are nourishing you and your baby effectively.
1. Hard Boiled Eggs are a simple but power packed snack. You can also forget the out of date cholesterol worries about eggs and instead learn about the important micronutrient - Choline. This is found in egg yolks and has the same if not more beneficial effects on a developing baby as folate. It is an incredible vitamin and mineral for fetal development. A recent US study found that eating 3 eggs / day increased choline levels in young people by 20%, when compared to daily choline supplementation.
TIP: Purchase an extra dozen eggs when you are at the supermarket boiled them up and keep them in the fridge, eat them as a snack with salt and pepper, smash one on a piece of toasted sourdough or d boiled eggs to your favourite salads like my favourite quinoa salad
2. Smoothies Getting enough protein in your diet is one of the most powerful ways to keep all cells in your body happy and healthy. This includes the millions of cells that are used to grow a baby and produce breast milk. However, if you are exhausted or nauseous the thought of eating or preparing many protein sources, especially meat, can be a challenge. An easy way to overcome this and meet your protein requirements during and after pregnancy is to simply add a “no nasties” protein powder to your favourite smoothies.
My Favourite protein boosted smoothie recipes are : • Boost your milk supply with my breastfeeding smoothie • Start your day with a protein boosted iced coffee • Or try my delicious choc mint smoothie
3. Handbag Snacks! Many pregnant women I meet really struggle to find pregnancy safe meals when they are out and about. The choices and smells can be overwhelming in a food court coupled with fears of listeria. Also, so many new mamas also spend so much time preparing nourishment for their little ones for outings (such as toddler snacks and bottles) they forget about themselves. The next thing bub falls asleep in the car and they are stuck ravenous with no other option than a fast food drive thru ! Avoid this trap by having some easy “handbag snacks” on hand for example : • Homemade plain popcorn with dark chocolate and cashews (1 serve = 1 cup of popcorn and ¼ cup each of dark chocolate and cashews) • Salted cashews and 1 apple (1 serve = ¼ cup of cashews and 1 apple) TIP : Salted cashews a great for keep nausea at bay. • Dark chocolate, blueberries and almonds (1 serve = ½ cup) • 1 x Chocolate Zucchini Muffin see recipe here and 1 tub of yoghurt
You and your baby have special nutritional needs and eating a variety of foods will fulfil them so please try not to restrict any food groups or only eat certain foods on certain days. Your baby’s nourishment comes directly from your diet. Therefore it’s very important that you eat a large variety of foods to ensure the best development of your child.
Most women have been programmed (especially by the media) to “eat less”. Ironically on the contrary, eating more meals more frequently actually boosts your metabolism, ensures sustained energy and a lifetime of benefits for both you and your baby. Most of all you need at least an additional 500 calories per day while pregnant and an extra 20% of protein daily while pregnant and breastfeeding.
If you are looking for more nutrient dense snacks grab my complimentary snack guide right here.
Dahlas Fletcher Certified Pregnancy and Postpartum Exercise Specialist Mama of 3
Disclaimer : This Nutrition Overview by Bodyfabulous Pty Ltd is not intended to replace medical advice. Before beginning any form of exercise or nutrition plan during and after pregnancy please consult your medical practitioner.
Please note I am a fully Certifed Pregnancy and Post Natal Trainer. But I am not a trained medical practitioner nor a qualified nutritionist. These are the guidelines which worked for me and have been endorsed by Registered Prenatal Nutritionist Georgia Marrion. As an everyday working mother, I believe you can make positive lifestyle changes that will dramatically change your body and life for the better. These guidelines along with the associated websites offer health, fitness and nutritional information which are designed for educational purposes only.
If you have any concerns or questions about your personal health, nutrition or exercise plan please consult your Doctor.
The use of any information provided within these guidelines or on bodyfabulous.com.au and any other associated websites are solely at your own risk.
This document along with all information included must not be shared, reproduced, copied, sold without permission. Or legal action will be pursed.
Copyright of Dahlas Fletcher, Bodyfabulous Pty Ltd all rights reserved.