Healthy Snacks for Mom & Baby

From time-to-time I have the pleasure of receiving new information from my sister, Registered Dietitian, Kelly O'Hara. She put together a great post on dietary needs and how they compare from mother to child and how you can meet in the middle to both snack healthy. Remember your health is just as important as the health of your child - for her future and yours. Keep making smart choices and read below for some helpful information! 

Healthy Snacks for Mom & Baby

By: Kelly O'Hara, R.D.

Dietary needs vary greatly from mother to child. From calories to macro and micro-nutrients, mom will need more of everything. However, that doesn't mean you can’t enjoy healthy snacks together. All snacks should be built around whole foods and nutrient dense choices such as: lean proteins, dairy, whole grains, and plenty of fruits and vegetables. Making and eating the same snacks as your child saves time and allows you to enjoy tasting new recipes together. Here are some staples to have in the house to allow snack-time to be less of a headache:

Dairy:

Plain yogurt (try greek for extra protein)

Milk (whole milk for children 2 and under, reduced fat for children over 2. Soy or almond can also be used for variety or for children with milk allergies)

Cheese (real cheese like Sargento or from the deli counter, not the processed slices)

If you are worried about hormones and pesticides – go organic with all dairy

Meat:

Beans

Deli meat (from the counter)

Canned tuna (in water)

Chicken

Fish

Beef (10% fat or less)

Natural Peanut or Nut Butters

If you are worried about hormones and pesticides with meat items like chicken and beef, go organic

Fruits and vegetables:

A wide variety of color to allow more vitamins, mineral and antioxidants

All of them! Remember that corn, potatoes and peas do NOT count as they are starchy so they fall under the carb/grain category.

Canned tomatoes and canned corn is okay – the heating process from canning actually helps release helpful antioxidants in these foods.

All other produce – shoot for fresh or frozen, both are great (without added sauces/flavors)

Fruit cups are easy and a good portion for children – just make sure they are not in syrup. Canned fruit should be in its own juice or low in sugar.

Grains:

Food labels are key here. Pay attention to the first ingredient as this will tell you if it is a true “whole grain”

Breads: whole grain, whole-wheat, bulgur (cracked wheat), stone ground, etc.

Tortillas: corn or whole wheat

Whole wheat crackers

Rolled or steel cut oats

Brown rice

Quinoa

Whole grain barley

whole wheat buns and rolls

wild rice

whole wheat cereal flakes

Fats:

So important for your childs brain development and energy!

Avocado

Nuts/nut butters

Mayo and dressings

Some fish

Oils (coconut, canola, corn, cottonseed, safflower, soybean, sunflower,etc)

Butter or margarine

Don’t be afraid of fat! Whole foods in their most natural state are always better and there is no need to buy fat free foods unless recommended by you physician or Registered Dietitian. Typically foods that are altered in any way (ie fat-free cheese) will have several unnatural ingredients added to preserve its taste. If desired, choose low-fat. Otherwise, the full-fat version is just fine. Just remember your portion control!

For recipe suggestions to make your own snacks, check out some of my Baby Friendly Recipes!