Snack Ideas for Pregnancy and Postpartum

Dec 27

“Whenever I am dreaming up snack ideas, I want to ensure they taste good, satisfy your hunger, and won’t cause a huge blood sugar spike. In food terms, that means a balanced snack always contains a source of protein and fat to keep you satisfied and it might include some extra carbohydrates. Eating just carbohydrates for a snack, such as crackers or a piece of fruit (“naked carbohydrates”), tends to cause a spike followed by a steep drop in blood sugar, making you even more hungry by the time you’re ready for your next meal. So, instead of plain crackers, match them with some cheese. And instead of a lone apple, pair it with some peanut butter.

Snacks can help you eat slightly less at meals (preventing a spike in blood sugar, heartburn, and indigestion), and also prevent you from getting too hungry betweel meals, which can often help keep junk food cravings at bay. As always, use mindful eating to decide when and how much to have at your snacks.” - Real Food for Pregnancy by Lily Nichols

Snacks are a fabulous way to help meet your protein and calorie intake goals! Aim for 80 grams of protein in the first and second trimester of pregnancy and 100 grams in the third trimester. 2500 calories during pregnancy and 3000 calories postpartum when breastfeeding are usually required to fuel all metabolic functions and growth of baby inside, and outside, of the womb!

Important! Remember that snacks are not a meal replacement! They are a way to insure you are getting enough nutrients and calories + balancing blood sugar, in addition to your regular meals.

1 serving greek yogurt with 1 serving fruit
Adrenal cocktail (see recipe)
Gummies (see recipe) + 4oz milk
Beef jerky
Hard boiled egg + 1 slice sprouted grain bread + butter
Deviled eggs (see recipe)
Guacamole with veggies + 1oz corn chips
Olives + cherry tomatoes + mozzarella cheese
Almonds + 1 serving fruit
2oz cheese + whole grain crackers
Celery, cucumber, zucchini + ½ cup hummus
1 apple + nut butter
½ cup sweet potatoe fries + 1oz grilled chicken
1 cup bone broth + nori seaweed snacks
Small salad with pine nuts, balsamic dressing, and goat cheese
¼ cup berries + ricotta or cottage cheese
1 serving Lovebird cereal + 1 cup milk + 1 scoop collagen + 1 serving fruit
1 serving Super Food Hot Chocolate (see recipe)
1 serving Nourishing Golden Milk (see recipe) + nuts or other protein source
1 serving Gingerbread Latte (see recipe) + nuts or other protein source
2 serving Protein Energy Balls (see recipe)
Nutrient Powerhouse Smoothie (see recipe)

Adrenal Cocktail

Mix together potassium source, vitamin C source, sodium source, and source of protein to form an adrenal cocktail. Consume an hour after breakfast and and hour after lunch if feeling fatigued.

Potassium source: ¼ teaspoon cream of tartar OR ½ cup coconut water

Vitamin C source: ½ cup orange juice OR 500mg+ vitamin C powder

Sodium source: ¼ teaspoon sea salt

Protein source: ½ cup milk and/or 1 scoop collagen

Optional: ¼ cup coconut cream for “creamsicle” type drink

Cherries and Cream Gummies

1 cup black cherry juice

1/2 cup milk

2 T cream

1/3 cup coconut sugar (maple syrup will work fine as well)

2.5 T gelatin

Combine first 4 ingredients in a saucepan and stir to combine (you can also wait to swirl the cream in at the end for a pretty pattern). Sprinkle gelatin in an even, thin layer over the top of the juice and allow to sit for a minute - then whisk a bit quickly until gelatin is dissolved. Turn the burner on low-medium heat and stir gently until mixture is warm but not boiling. Pour into a glass pan (and stir in cream if you haven’t yet) or fun molds, and allow to set in the fridge.

This fruit + cream base is my absolute favorite for gummies - you can swap pretty much any fruit juice in place of the cherry and come out with fantastic results!

This has 10g of protein, 4g of fat, and 33g of carbs for half the recipe. Recipe credit to Fallon Danae!

Strawberries and Cream Gummies

First, cook 4 heaping cups of frozen strawberries in a large pot and add 4 tablespoons of maple syrup. Once the strawberries are cooked down and completely soft, remove and use a dinner side, yogurt topping, etc! Save the leftover syrup.

In a stovetop pot (no heat yet), combine:

-1 cup of the leftover strawberry syrup

-1 cup whole milk

-2 T cream

-1/3-1/2 cup sugar (depends on how much maple syrup you added to the juice – if you put more, reduce the sugar here!)

-1 tsp vanilla

THEN

-sprinkle 4 T gelatin in a thin even layer across the top and allow to bloom (sit) for a minute. Turn heat on medium and stir until gelatin is incorporated. Pour into molds or a glass dish and refrigerate until set (usually 1-2 hours)! To achieve the swirl, add a little bit of extra cream and gently stir. ⅓-½ the pan is a great snack. For dairy-free, use 1/2 cup full fat coconut milk (like Aroy D) + 1/2 water in place of the milk and cream. Recipe credit to Fallon Danae!

Deviled Eggs

- 6 hard-boiled eggs

- 2 TBS full fat Greek yogurt

- 1 tsp classic mustard (can also use Dijon)

- 1/4 + 1/8 tsp salt

- paprika for garnishing

Once your boiled eggs are cool enough to handle, remove yolks into a bowl and mash with other ingredients. Spoon into whites and sprinkle with paprika. Try not to eat them all. Recipe credit to Fallon Danae!

Super Food Hot Chocolate

•1/2 cup unflavored or low-flavored chicken bone broth - my favorite is @kettleandfire

•1 cup whole raw milk

•1.5 TBS maple syrup

•1-2 TBS cacao powder (depending on how chocolatey you want it)

•splash of vanilla + pinch of sea salt

•optional scoop of collagen for added gut goodness

Heat milk and broth on stove and whisk in remaining ingredients! Enjoy! Recipe credit to Fallon Danae!

Nourishing Golden Milk

•1 cup raw milk

•1 T manuka honey

•1/4 tsp cinnamon

•1/4 tsp turmeric

•1-2 tsp bee pollen

•pinch of salt

•1-2 scoops collagen

Heat milk on stove and whisk in remaining ingredients! Enjoy! Recipe credit to Fallon Danae!

Gingerbread “Latte”

•1.5 cups raw milk

•1.5 T maple or coconut sugar

•1 T blackstrap molasses

•1/8 tsp ginger

•1/4 tsp turmeric + cinnamon

•dash of ground cloves

•1-2 scoops collagen

•2 tsp cacao for a chocolate version

•add 2 oz strong brewed coffee or espresso for a true latte

Heat milk on stove and whisk in remaining ingredients! Enjoy! Recipe credit to Fallon Danae!

Protein Energy Balls

Mix together in bowl:

1 cup oats
2/3 cup shredded coconut
1 cup nut or seed butter
1/2 cup ground flax or chia seed
1/4 cup honey
1 tsp vanilla extract

Divide and roll into balls. Makes 20 balls.

Nutrient Powerhouse Smoothie

Ingredients:

2 ripe bananas
2 teaspoons blackstrap molasses
1 Tablespoon maple syrup
⅓ cup milk or coconut milk
⅔ cup water
½ TBS brewers yeast
2 tsp bee pollen
3 scoops collagen
Dash of cinnamon and sea salt
½ cup ice
Option TBS cocoa powder

Blend and enjoy! Serves 2!

Hidden Liver Smoothie Recipe

•.5-2 oz frozen raw liver (about 2-3 small cut chunks); start small for kids and newbies, the more, the stronger the taste.

•1 ripe banana

•3/4 cup milk

•1-2 T maple syrup

•1 T cacao powder

•pinch of cinnamon and salt

•3-5 ice cubes

(If you want a fruity version, nix the chocolate and add in about a half cup of frozen fruit here instead of ice - I will be working on variations of this recipe, too!) Recipe credit to Fallon Danae!

For more ideas check out Real Food for Pregnany by Lily Nichols, 33 Yummy & Healthy Prenatal Snacks by Lily Nichols, or Fallon’s Menu Plans.