Introduction: The Importance of Snacking for New Moms
Are you super hungry for another snack even though you just ate like an hour ago? Being a new mom can be tough! With diaper changes, feeding your baby, and looking after your family, 24 hours in a day seems too little. This is why snacking throughout the day is essential for breastfeeding moms.
The Caloric Needs of Breastfeeding Moms
Breastfeeding burns up to 500 calories a day! To keep up, you'll need to consume about 400 to 600 extra calories a day. However, this figure varies depending on your baby's feeding habits, growth spurts, and other factors. Listen to your body to determine how much extra you should eat.
Top Snacks for Breastfeeding Moms
Don't know what to eat? We have got you covered. Some of the best breastfeeding snacks that you can munch on during the day are:
- Greek yogurt
- Hard boiled eggs
- Almonds, cashews or mixed trail nuts
- Hummus
- Cheese
- Fruits like apple or banana
- Protein bars
- Dates
- Frozen peanut butter banana sandwiches
- Chocolate avocado pudding
- Whole grain crackers with nut butter, cheese or avocado
- Celery with hummus
- Smoked salmon
- Tomato juice
- Chia pudding
- Egg muffins
- Smoothies
Lactation Cookies: A Delicious Snack Option
You have most probably heard of fellow moms swearing by lactation cookies! These are really simple and an easy snack for breastfeeding moms. Lactation cookies are yummy, not only for breastfeeding moms but anyone! So don’t be surprised if you find the rest of your family munching on them as well. The best part is you can bake a whole bunch and store it for the week. Check out our lactation cookies recipes here.
Breastfeeding Diet Tips to Keep in Mind
Here are some tips for maintaining a good diet especially true when breastfeeding:
- Include at least two servings of fruit daily.
- Eat protein like poultry, dairy, nuts, beans and seeds at least two to three times each day.
- Include three servings of vegetables.
- Pasta, cereal, oatmeal and whole wheat breads are good sources of fiber and make good breastfeeding snacks.
- Remember to eat fish like salmon and sardines for Omega 3 acids. This can also be found in DHA enriched eggs.
- If you are following a vegetarian diet, include sources of zinc and iron. This includes dairy, seeds, dried fruit and nuts.
- If you follow a vegan diet, take a vitamin B-12 supplement, so that your baby is not deprived of it.
- Remember to take your prenatal vitamin as long as you are breastfeeding.
- Always keep hydrated.
- Avoid excessive caffeine and high-mercury fish.
Conclusion: Listen to Your Body
Keeping these tips in mind and reaching out for healthy snacks throughout your breastfeeding journey will provide you and your baby with the nutrition that you need. Remember to always listen to your body and adjust your diet according to what you need!
While snacking on these quick bites, don't forget to check out our guide on foods that can help increase your milk supply.