As most people know, breastfeeding requires a lot of energy. Not only to feed your child but also for your body to produce the milk that you will feed your child. As a result of your body expelling so much energy it needs fuel and must be fed more than usual leaving most moms to feel hungry throughout the day.
Therefore, since what you eat is fueling your body to then feed your child, experts recommend that most mothers take on an extra 400-600 calories on a daily basis while breastfeeding. It is also recommended that these calories should come from nutritious snacks that will curve your appetite and keep you full for a longer span of time.
Since most new mothers want to avoid extra calories it is recommended that breastfeeding snacks are chosen wisely to not only avoid empty calories but to also cut down on food preparation time. As we all know, time is a precious commodity as a mom. Lactation snacks or breastfeeding snacks are a positive addition to your diet without excess sugar!
Fresh Fruits and Vegetables
The easiest thing to have ready for you is a snack that you can easily grab and enjoy. Make a habit of washing your fruit and vegetables as soon as you return from the grocery store. This allows you to quickly grab a bite without any extra steps. For many fruits and vegetables, like apples, the most nutritious part of the food is found in the skin so avoid peeling when you can. Some wonderful items to pick-up on your next trip to the store would be bananas, carrots, sugar snap peas and pears, these are some of the easiest and most filling breastfeeding snacks.
It is no secret that nuts are good for you, but did you know that nuts are proven to keep breastfeeding moms full and satisfied? Cashews and almonds are great sources of protein, iron and healthy fats – all of which are needs for baby. Raw nuts are healthiest when roasted and the lightly salted varieties may help to satisfy your craving for unhealthy snacks.
Natural Yogurt and Cheese
Natural yogurt is a wonderful source of calcium, protein and health-promoting bacteria while having a low sugar content. Cheese provides high levels of calcium and protein as well as vitamin B. During your next stop at the grocery store, grab single serving yogurt cups or string cheese! Both of these foods are easy to grab when hunger strikes and make great breastfeeding snacks.
Twice a week take the time to hard boil several eggs that can easily be stored in your fridge. Hardboiled eggs are rich in protein and omega-3 fatty acids and have the essential amino acids, vitamins, and minerals that new mothers and babies require.
Nibble on some whole grain toast topped with a slice of cheddar cheese or slice an egg or enjoy on top of several whole grain crackers. You could also top a rice cracker with some peanut butter, honey and cinnamon for a healthy breastfeeding snack when you are nursing. Better yet fix yourself a bowl of instant oats, as oatmeal has even been proven to help boost milk supply.
Virgin Coconut Oil
While you likely won’t be nibbling on virgin coconut oil by itself, you can easily add it to many recipes to receive its health benefits. Add it to your smoothie, blend it with your hummus, spread it on saltines or bread, and mix it into soup for a satisfying breastfeeding snack. Coconut oil is high in beneficial fats and calories and has been proven to fight against bacteria while being hostile to contagious properties.
Chia seeds are another incredible addition to the snacks you are already eating. Add it ontop of yogurt, smoothies and oats for an extra milk-boosting boost! Long considered one of the most beneficial sustenance’s on the planet, chia seeds pack a healthful punch. You and baby will benefit from the fiber, protein, cancer prevention agents, omega-3 unsaturated fats and numerous other imperative supplements, including calcium, phosphorus, and magnesium.
Drink to Thirst
Keep a bottle of water near you at all times. Water makes up the majority of your body and to properly function your body craves it, especially while breastfeeding. Set goals for yourself to have a certain number of glasses finished by lunch time and again by dinner. By setting these goals and reaching them your body will stay well hydrated and able to produce breast milk.
It is important to keep in mind the old mantra, “Everything in Moderation” while picking your breastfeeding snacks. An indulgence of chocolate or chips is not going to diminish your supply, but you will find by maintaining a healthy diet your body with thank you for it. Less than stellar eating routines can prompt weariness and you may find yourself exhausted and hungry around the clock. Both of which are things you would prefer not to encounter when looking after an infant.
Milkful Breastfeeding Bars
Milkful bars are specifically made for breastfeeding women. These breastfeeding snacks are packed full of healthy ingredients without excess sugar. You can learn more about their ingredients or find some creative recipes for mixing up your snack routine.