If you’re anything like me, Costco runs are a staple in your house, not only for the $1.50 hot dog combo, but also stocking up on household essentials including snacks in bulk! When I’m browsing the aisles, my dietitian brain is often thinking about the amazing options for my prenatal and postpartum clients to make nourishing yourself a little easier during this busy season of life. Below I will share some of my favorite finds from my local Costco in Portland, which I hope will give you some ideas for cost-effective, nutritious and convenient food options for you and your family.
Collagen Protein
Starting with one of my favorite products for pregnancy and postpartum – collagen protein! This brand offers high-quality collagen from grass-fed and pasture raised cows, and the flavorless option makes it simple to add extra protein to many foods and drinks. Add a scoop to your coffee, smoothies, oatmeal – anything you’d like. Protein, and specifically the building block glycine which forms collagen, is so important during these phases of life to support you and baby during pregnancy and later on for postpartum healing.
Nut Bars
I love the Kirkland nut bars for many reasons – cost effective compared to other brands, high fiber, lower in added sugar, beneficial fats and gives a protein boost. Having a variety of shelf-stable snacks on hand makes it easier to fit extra nutrition throughout the busy days of parenthood. These are so tasty too!
Beef Sticks
Another great snack option – can throw it in your purse, diaper bag, keep them in your car or easily grab and go at home. These grass fed beef sticks are less expensive than other brands while still delivering a quality (and yummy) protein source. Bonus tip for breastfeeding parents, one-handed snacks become essential during the early days while juggling various tasks and nursing your newborn around the clock!
Whole Grain Bread
I love having the option of a fiber-rich whole grain bread around the house. Perfect to pair with a nut butter, chicken or tuna salad, topped with eggs in the morning, or of course making a quick sandwich for lunch. This brand is available at a reduced cost and allows for you to stock the extra loaf in the freezer for extended access.
Seaweed Snacks
Seaweed is one of the richest food sources of iodine, which is an essential nutrient for a variety of metabolic functions – especially during pregnancy, postpartum and breastfeeding. The amount of iodine you eat increases the delivery of iodine in your breastmilk, extending benefits to your baby while nursing. These snack packs are non-perishable, cost effective, crispy and delicious. Pair with roasted nuts, yogurt, beef jerky or another favorite protein to make a satiating snack.
Salmon
Salmon offers so many benefits for pregnant and postpartum folks – high protein, as well as being rich in omega-3’s, iodine, selenium, and vitamin D. Due to the lower mercury content of salmon (compared to albacore tuna, for example) this type of fish is not only safe but recommended to consume during pregnancy and lactation. I love having nutrient-dense proteins on hand that are shelf stable and simple to add to a variety of meals and snacks.
Yogurt
Many of us are familiar with the benefits of probiotics for gut health, but did you know that the effects of a healthy microbiome also extends to your baby during pregnancy and lactation? Consuming a variety of fermented foods, such as yogurt, helps balance the good bacteria in the gut which also pass along to your baby. These shakes are convenient, taste good, and also provide a great source of protein. For pregnant people dealing with morning sickness or nausea throughout the day (hello, first trimester) these shakes can be a good option to start the day or add in snacks while your appetite is more tenuous than usual.
Pistachios
Who has time to de-shell pistachios while you’re taking care of a baby? It might sound funny, but really any way that we can cut corners to eating enough throughout the day makes a huge difference during this season of life. Pistachios are an excellent source of fiber, protein, antioxidants and beneficial fats. These can be paired with fruit, yogurt, cheese, or any snack plate of choice.
Protein -Chicken
Of course I had to include the legendary Costco rotisserie chicken. What I love about purchasing a whole chicken is how versatile it can be across so many recipes (soups, casseroles, chicken salad, etc) – but also saving the carcass to make your own bone broth. So, for about $5 you get plenty of chicken to make protein-rich dinners or meal prep for the week as well as a micronutrient and glycine-rich broth to batch prep and save in the freezer.
Nut Butter
This nut butter was a recent discovery for me, and after trying for myself I can say it’s worth the hype! For those who get tired of peanut butter, this spread offers a slightly different flavor and smooth texture compared to other natural peanut butters. This mixed nut butter has no added sugar and also has higher fiber content at 5 grams per serving (compared to 2-3 grams in most peanut butters). Smear on toast, drizzle on your parfait, or use as an ingredient for energy balls to add more nutrition to your day.
As you can see – a balanced diet during pregnancy and postpartum can, and for many people should include convenience foods that add more nutrition with less stress. While learning to juggle the changes in your routine and your journey with parenthood, eating enough food is one of the most important foundations to help support your energy, mental health and physical recovery.
