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Best Foods for New Moms

Grazing Your Way to a Healthy Diet continued...

Protein and smart carbs boost mood and energy. Foods high in fiber -- such as fruits, vegetables, beans, nuts, and whole wheat -- along with plenty of fluids will help prevent constipation, a common complaint of new moms.

Expert picks for fast and easy nourishing mini meals that can be eaten round the clock:

  • Coconut water and nuts. Coconut water is a rich source of potassium, has a little bit of carbohydrate, and lots of fluids for optimal hydration. Leave coconut water and some nuts by the baby’s bedside, in the diaper bag or in your purse so you can drink and munch on a nutritious snack anytime of the day.
  • Hummus with veggies, and crackers. Loaded with protein, healthy fats, and fiber, hummus with baby carrots, grape tomatoes, and a few crackers are simple to whip up, healthy, and satisfying.
  • Greek yogurt with berries and granola. Greek yogurt tops the chart in protein and is widely available in single-serving or large containers. Top it off with rinsed fresh or frozen blueberries, raspberries, or blackberries and a whole-grain cereal for calcium, protein, and fiber-rich taste delight – morning, noon, or night.
  • Trail mix and low-fat chocolate milk. Nothing is quicker, easier, or more portable than a trail mix made with dried fruit, nuts, and whole grain cereal. Combine it with a tall glass of low-fat chocolate milk for a hydrating, high-fiber, high-protein energizer.
  • Apple and nut butter and juice. Buy nut butters in individual packets to top fruit or whole grain crackers for quick energy on the go. Add a 100% orange juice box to boost vitamin C and hydration.
  • Cheese, whole grain crackers, and grapes. A simple yet satisfying snack that will provide energy, protein, and fiber. String cheese is low-fat and comes in individual packets. Wash it down with a big glass of water to stay hydrated.
  • Yogurt fruit smoothie. Buy it already prepared or make it yourself by blenderizing fresh or frozen fruit, Greek yogurt, fruit juice, and a few ice cubes for a refreshing and hydrating mini meal.
  • Cottage cheese and fruit. Buy it already prepared or open a can of pineapple in its own juice and mix it with low-fat cottage cheese for a calcium and protein-rich snack.
  • Whole grain waffle sandwich and a glass of low-fat or skim milk. Toast a whole grain frozen waffle, cut it in half, top it with chunky nut butter and sliced banana along with an ice cold glass of milk for a delicious and nutritious snack.
  • Egg sandwich and herbal tea. Eggs are nutrient powerhouses and can be a quick meal if you hard boil a few in advance and keep ready in the fridge. Another option: Microwave an egg in a custard dish by piercing the yolk, covering with plastic wrap, and cooking at 50% power for 2-3 minutes. Place egg and a slice of cheese on whole grain toast, bagel, English muffin, or pita for a quick egg sandwich. Sit back and enjoy with a relaxing cup of herbal tea.
  • Turkey sandwich and piece of fruit. Roasted turkey or chicken, a slice of cheese, and a slice of tomato on a whole grain roll or lettuce wrap is a cinch to prepare and loaded with nutritional goodness. Pair it with fruit for a nutrient-rich meal.
  • Cereal with fruit and low-fat dairy. Top your favorite whole grain cereal with fresh or frozen fruit and milk or yogurt for a perfect anytime meal rich in calcium, fiber, protein, vitamins, and minerals.
  • Greek yogurt berry pops. Combine low-fat Greek yogurt with fresh or frozen berries and freeze in ice pop molds. This taste delight is more like an icy-cold treat but qualifies as a nutritious snack.

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