Motherhood is a transformative journey, and taking care of yourself is just as important as caring for your baby. A well-balanced diet, rich in essential nutrients, can help new moms recover from childbirth, maintain energy levels, and support lactation.
Here are 20 healthy snacks that are nutrient-packed, and perfect for new moms.
1. Almonds
Almonds are an excellent snack for new moms. They are a source of monounsaturated fats, protein, and calcium, all essential for lactation and bone health. Hence, almonds are considered healthy foods to eat while breastfeeding. Almonds also provide vitamin E, which supports skin repair and healing after childbirth.
A 1-ounce serving (about 23 almonds) offers 160 calories, 6 grams of protein, and 3.5 grams of fibre, keeping you energized and satisfied
Tip: Soak almonds overnight for better digestion and enhanced nutrient absorption.
2. Sprout Salad
Sprout salad, made with moong dal, black chana, and fresh vegetables, is a nutrient-dense snack. Sprouts are packed with plant-based protein, vitamin C, and fibre, which help strengthen the immune system and improve digestion. Adding lemon juice can also boost iron absorption, making it especially beneficial for postpartum recovery.
A typical 1 cup of sprouted mong salad will provide around 150 to 329 calories. The nutritional value varies with the ingredients.
3. Dry Fruit Laddu
Dry fruit laddus are energy-boosting and nutrient-packed snacks, ideal for postpartum recovery. Made with dates, almonds, cashews, and seeds, these laddus are free from refined sugar and rich in iron, calcium, and healthy fats. Dates provide natural sweetness and prevent anaemia, while nuts offer protein for muscle repair. The omega-3 fatty acids found in walnuts support brain health for both mom and baby.
A serving of 35g of dry fruit laddu provides around 143 kcal, 2.7 g of protein and 2.5g of dietary fibre.
4. Dates
Dates are a powerhouse of natural sugars, fibre, and essential minerals like calcium and magnesium. These nutrients help maintain energy levels, support healthy digestion, and promote bone health. Dates also contribute to lactation by stimulating prolactin production. Prolactin is the hormone that stimulates breast milk production.
1 Dates, Medjool provides 66 Calories and Dietary fibre of 1.6 g along with other nutrients.
5. Baked Sweet Potatoes
Baked sweet potatoes are rich in beta-carotene, a precursor to vitamin A, which supports vision, immunity, and cell repair. They also provide potassium, which helps regulate blood pressure and energy levels. This simple and delicious snack is easy to prepare and highly nutritious.
A medium baked Sweet potato,(114 g) provides Calories 103, Dietary fiber of 3.8 g and Protein 2.3 g.
Tip: Add a sprinkle of cinnamon or a drizzle of honey for extra antioxidants and natural sweetness.
6. Gond Laddu
Gond (edible gum) laddus is a traditional snack known for its restorative benefits. Laddus provides energy and it aids in weight management as well. These laddus can also help good for joints and reduce inflammation. Plus it is especially beneficial in colder months, helping to keep the body warm and boosting immunity. A gond laddu of 35g per serving provides 157 calories, 4.8g of dietary fibre and around 2.7g of protein.
7. Methi Laddu
A 2018 study showed that mixed herbal supplementation that contained fenugreek, ginger, and turmeric can increase human milk volume without adverse effects. Additionally, fenugreek also aids digestion, reduces inflammation and supports hormonal balance. These laddus are a source of calcium, iron, and protein, making them a perfect snack for recovery and energy. A methi laddu of 35g per serving provides 152 calories, 2.8 g of protein and 4.35g of dietary fibre.
8. Greek Yogurt with Berries
Greek yoghurt is high in protein and calcium, which support bone health and muscle repair. Adding berries like strawberries or blueberries provides antioxidants and vitamin C, which help in recovery and boost overall health. The probiotics in yoghurt promote gut health and improve digestion. 100g Greek yoghurt gives around 100 calories.
9. Roasted Foxnuts (Makhana)
Foxnuts are a low-calorie, crunchy snack that is rich in protein, magnesium, and antioxidants. They help reduce postpartum fatigue, improve bone health, and combat inflammation. They are easy to prepare and can be flavored with spices like black pepper
100g makhana/fox nuts roasted, gives around 400kcal and 13g of protein. The values vary depending on seasonings as well.
10. Fresh Fruits
Fresh fruits like bananas, oranges, papayas, and apples are rich in essential vitamins and minerals. Bananas provide potassium to prevent muscle cramps, while oranges are loaded with vitamin C to boost immunity and support collagen production for skin repair.
1 orange fruit provides 62 calories, 3.1 g of dietary fibre and 1.2g of protein.
Tip: Pair fruits with a dollop of Greek yoghurt or nut butter for added protein.
11. Vegetable Poha
Vegetable poha is a light and filling snack made with flattened rice and mixed vegetables. It is rich in iron, fibre, and B vitamins, which help combat anaemia and boost energy. The addition of lemon juice enhances iron absorption, making it an excellent choice for new moms.
A bowl of veg poha can give around 250 to 400 calories. The values vary depending on the ingredients used.
Tip: Add peanuts for a crunchy texture and extra protein.
12. Hard-Boiled Eggs
Eggs are an affordable, protein-rich snack containing all nine essential amino acids. They also provide choline, a vital nutrient for brain health, benefiting both mom and baby.
1 large boiled egg gives you 78 calories and 6g protein.
Tip: Sprinkle with black pepper and a pinch of salt for added flavour.
13. Millet Laddu
Millet Laddus are gluten-free and packed with nutrients like calcium, iron, and magnesium. Calcium supports bone strength, iron combats anaemia, and magnesium aids muscle relaxation and recovery. These bars also provide fibre for healthy digestion. The millet is low in glycemic index, keeping you full for longer and maintaining stable energy levels.
1 serving 35g millet laddu can provide around 154 calories, 3.41g dietary fibre and 2.7 g Protein.
14. Sugar-free Homemade Trail Mix
A mix of nuts, seeds, and dried fruits creates a nutrient-dense snack loaded with protein, healthy fats, and fibre. Almonds and walnuts provide omega-3s, while dried fruits like raisins and apricots offer natural sweetness and iron. Keep a small container handy for on-the-go snacking.
Typically 1 cup( 150g) of trail mix gives around693 Kcal—but it also depends on the the individual components you use to make your trail mix.
15. Oatmeal with Honey and Nuts
Oatmeal is nutritious and known to promote milk production. It’s rich in fibre for digestion and iron to prevent anaemia. Topping it with honey and nuts adds natural sweetness, healthy fats, and protein for a balanced, energy-boosting snack. Oats are also known to help in reducing stress.
16. Dry Fruit Nutrition Bars
Dry fruit nutrition bars are an excellent source of sustained energy and essential nutrients like calcium, iron, and magnesium. Dates in these bars add natural sweetness while avoiding refined sugar. The combination of healthy fats from nuts and fibre supports digestion and boosts immunity. Plus nutrition bars are easy to carry and convenient to eat at any time. If you are looking for healthy postpartum snack ideas, dry fruit nutrition bars are excellent options.
17. Healthy smoothies
Healthy smoothies are a great snack for new moms, offering a quick and nutritious energy boost. A banana and almond butter smoothie with oats, chia seeds, and almond milk provides around 250-300 calories and is rich in fiber, protein, and healthy fats. You can also try green smoothies made up of spinach, avocado etc.
18. Bananas
Bananas are an instant energy booster packed with natural sugars, potassium, and vitamin B6. Potassium helps prevent muscle cramps, while B6 improves mood and reduces fatigue. 1 medium sized banana provides 105 calories and 3.1 g of dietary fiber.
Tip: Mash bananas with peanut butter and spread on whole-grain toast for a quick, nutrient-packed snack.
19. Dates with Nuts
Pairing dates with nuts like almonds or walnuts creates a snack rich in natural sugars, protein, and healthy fats. This combination supports bone health, provides sustained energy, and enhances milk production. Omega-3s in nuts benefit cognitive development for both mom and baby.
20. Idlis with Coconut Chutney
Idlis are a light, easily digestible South Indian staple, rich in carbohydrates for long-lasting energy. Medium-sized (regular) idli gives 35-39 calories, 2-3 g protein and 2-5 g dietary fibre.
Tip: Add vegetables like grated carrots or spinach to the idli batter for an extra boost of vitamins and minerals.
By incorporating these nutrient-rich snacks into your daily routine, you’ll be well-equipped to meet the physical demands of motherhood while nourishing yourself and your baby.
Note: The article is provided for informational purposes only
