Are you super hungry for another snack even though you just ate like an hour ago?
Being a new mom can be tough! From the diaper changes to feeding your baby and looking after yourself and family, 24 hours in a day seems too little. This is why when you are breastfeeding, eating healthy snacks throughout the day keeps you energized and full for longer periods of time. But with very little time to spare for themselves most moms ask the question, “What to eat when breastfeeding?”
It’s true that breastfeeding burns up to 500 calories a day! So fill in the gaps with healthy breastfeeding snacks that include a combination of healthy fats, carbohydrates, fiber and protein. In total you will need to consume about 400 to 600 extra calories a day. But this figure is just an average and how much extra you eat will depend on how much your baby feeds, your baby’s growth spurts and other factors. You know your body best so you will be the best one to decide exactly how much extra to eat!
Easy Breastfeeding Snacks
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
- Fruits like apple or banana
- Protein bars
- 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
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.
Lactation cookies recipe:
- 5 cups old fashioned oats
- 2 cups unbleached all purpose flour
- 3 tablespoons flaxseed meal
- 1/3 cup water
- 5 cups brown sugar
- 5 cups chocolate chips
- 1 teaspoon kosher salt
- 3 egg yolks
- 1/3 cup water
- 2 tsp vanilla extract
- 1/4 cup brewer’s yeast
- 5 cups flaked coconut (unsweetened)
- 5 cups raisins (optional)
- 5 cups walnuts (optional)
- 1 teaspoon baking soda
- Line a baking tray with parchment paper and set aside. Pre-heat oven to 350 degrees F.
- Mix flaxseed with water until it turns gelatinous.
- In a separate bowl mix sugar and butter. You can also use your stand mixer for this. Add the egg yolks, flax mixture, baking soda, vanilla essence, kosher salt and yeast.
- Add in the flour and mix until it is just incorporated.
- Mix in the oats until it is just combined.
- Stir in chocolate chips and coconut. If you are adding raisins and walnuts, do so at this point.
- Use a cookie scoop (tablespoon will do) to place the dough on the baking tray and bake for 9 to 10 minutes.
- Cool completely and enjoy!
Breastfeeding Diet Tips to Keep in Mind
Here are some tips for maintaining a good diet especially true when breastfeeding. For instance if you eat fish two to three times a week, your baby will benefit the omega 3 fatty acids that are essential for brain development.
- 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.
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!