Health library

New parents need nourishment too!

But we understand you're busy. That's why we've put together some easy and nutritious ideas so you can munch on the go. Since you may have a baby in your arms or lap, we've included make-ahead options and a few one-handed snacks.

If you're a nursing mom, staying well-nourished is especially important. To make enough nutritious breastmilk for your baby, you need about 400 to 500 extra calories a day. Healthy snacking can help supply those, along with nutrients, vitamins and minerals that you and baby need.

Yes, please! Snack me

1. Fruit-and-veggie dippers.

Keep cut-up fruit and veggies in the fridge. Dip carrots, cauliflower and bell peppers in low-fat cottage cheese, hummus, salsa or guacamole. Enjoy melon dipped in low-fat yogurt or apple slices or celery in peanut butter.

Can a partner or someone else cut up some veggies and fruit for you? If not, it might be worth splurging a little on precut varieties, if it means you have them on hand.

2. Power smoothies.

Whip up a big smoothie to have handy in the fridge when you need a quick cup to sip. Some people keep them in mason jars. Try blending frozen fruit with low-fat milk or Greek yogurt.

3. Handy and hearty wraps.

For a quick quesadilla, microwave a whole-grain tortilla topped with low-fat cheese, black beans and a little salsa. Then, just fold and enjoy. Or spread some hummus or bean dip on a whole-grain pita—and add some cut-up veggies for crunch.

4. Nuts.

Stock a few of your favorites, such as walnuts, peanuts, cashews and almonds. Along with nutrients, nuts pack lots of calories, so enjoy only a small handful—about ¼ of a cup. Keep sodium in check by choosing unsalted varieties.

5. Cracker snackers.

Dress up whole-grain crackers with peanut butter, low-fat cream cheese, or sliced turkey and avocado.

6. Hard-boiled eggs.

Boil eggs to store in your fridge for a quick, protein-packed bite. If deviled eggs are your thing, give them a dip in mustard and a little relish.

7. DIY trail mix.

Combine air-popped popcorn, unsalted nuts and shelled sunflower seeds with raisins or other dried fruit. Chocolate lover? Add a few dark and satisfying chips to the mix.

Hungry for more quick nutrition tips? Check out these surprising and tasty sources of fiber.

Sources

• Academy of Nutrition and Dietetics. "Losing Weight While Breastfeeding." https://www.eatright.org/health/pregnancy/breastfeeding-and-formula/losing-weight-while-breastfeeding.
• American Heart Association. "How to Eat More Fruit and Vegetables." https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables.
• Foundation for Fresh Produce. "Dynamite Party Dips, Salsas & Spreads." https://fruitsandveggies.org/blog/iv-for-062811-le-anne-heckenlaible/.
• Foundation for Fresh Produce. "How To Solve Your Frozen Smoothie Problems." https://fruitsandveggies.org/blog/everyday-chef-pumpkin-pie-anytime-smoothie/.
• U.S. Department of Agriculture. "Healthy Snacking With MyPlate." https://www.myplate.gov/tip-sheet/healthy-snacking-myplate.
• U.S. Department of Agriculture. "Make Half Your Grains Whole Grains." https://www.myplate.gov/tip-sheet/make-half-your-grains-whole-grains.
• U.S. Department of Agriculture. "Move to Low-Fat or Fat-Free Dairy." https://www.myplate.gov/tip-sheet/move-low-fat-or-fat-free-milk-or-yogurt.
• U.S. Department of Agriculture. "Vary Your Protein Routine." https://www.myplate.gov/tip-sheet/vary-your-protein-routine.

Reviewed 12/11/2025