If you’re a nursing mama, then you know breastfeeding hunger can be intense. So, how do lactating moms stay nourished and fueled between meals while staying healthy? Here you’ll find easy, 10 healthy snack ideas from Labor and Delivery Nurse, Liesel Teen, and answers to common questions about breastfeeding nutrition.
QUESTIONS RE BREASTFEEDING NUTRITION
1. Does breastfeeding really make me hungry?
Your body works hard to produce milk for baby, which uses a lot of energy. Breast milk is packed with vitamins, fat, protein, carbohydrates, immune boosters, enzymes and more. Making that kind of superfood requires your body to draw its nutrients and fat from calories you consume. That’s why lactating moms can feel so hungry.
It’s important to know that milk production might not be the only thing causing you to feel hungry. It could also be sleep deprivation, diet, hormone imbalance or postpartum stress. Talk to your doctor about ways to address these potential factors.
2. How many calories do I need while breastfeeding?
According to the American College of Obstetricians and Gynecologists, women require an additional 450–500 daily calories to make breast milk, but that doesn’t necessarily mean every nursing mom needs to consume more calories. For many, continuing to eat a variety of healthy foods from all food groups (fruits, vegetables, grains, dairy and lean proteins) will meet your body’s caloric needs to breastfeed. Talk to your healthcare provider about your weight, regular diet and activity level to determine if extra calories are needed to keep you and baby healthy.
3. Are there foods that boost milk production?
There are many foods that boost milk production, but when it comes to snacking, here are good ones to keep in mind:
- Avocados are a good source of B vitamins, vitamin K, folate, potassium, vitamin C and vitamin E. Avocados are nearly 80 percent heart-healthy fats and help maintain a feeling of fullness.
- Nuts are high in essential minerals such as iron, calcium and zinc, as well as vitamins K and B. They are also a healthy source of essential fatty acids and protein.
- Hummus/chickpeas are a good source of protein, vitamins, minerals and phytoestrogens.
- Low-fat dairy. Whether you prefer yogurt, milk or cheese, low-fat dairy products are an important part of healthy breastfeeding, as they deliver a boost of bone-strengthening vitamin D and calcium for baby and you.
Learn more about breastfeeding and breast milk production at www.nichd.nih.gov/health/topics/breastfeeding.
10 EASY, HEALTHY SNACKS FOR BREASTFEEDING MOMS
Two quick tips to keep in mind when hunger strikes between meals: 1. Think of snacks as “mini meals” and try to include 2–3 food groups, and 2. When in doubt, pair a carb with a protein for a solid energy boost and more staying power. Here are easy snacks to have on hand.
1. Apples and peanut butter. Apples are a great source of vitamins and fiber. Peanut butter is a good source of protein and healthy fat. Customize this snack by substituting almond butter or another nut butter.
2. Chicken salad with nuts and grapes. Diced chicken mixed with nuts, grapes and a bit of mayo is delicious and nutritious. When you have chicken for dinner, use the leftovers to make this snack.
3. Cheese and crackers. Cheese is a good source of protein and fat while whole-grain crackers provide much-needed fiber. Customize with your favorite types of cheese.
4. Greek yogurt with fruit. Greek yogurt is a great source of protein (plain Greek yogurt avoids added sugar). Combine with berries and honey to sweeten. For crunch, calories and variety, consider adding granola or nuts.
5. Cottage cheese and fruit. Cottage cheese is a great low-calorie, high-protein snack. Add fresh fruit for a delicious option. You could also use cottage cheese as a dip for graham crackers or topping for rice cakes.
6. Hummus and veggies. Hummus is a good source of protein and healthy fats. Pair it with fresh veggies for a ton of nutrients in every bite. There are many delicious hummus varieties, which keeps this snack interesting.
7. Rice cakes with peanut butter and banana. Again, you’re getting a protein and fat boost from the peanut butter, fiber from the rice cakes (brown rice cakes are even better), and natural sweetness from banana. Customize with different nut butters and a variety of fresh fruits. Rice cake + SunButter + blueberries is one of my favorite versions of this snack.
8. Energy balls. Make energy balls with oats, nuts, nut butter and dried fruit for a quick snack of protein and fiber. The oats (and other ingredients) may even help boost milk supply. Like so many things on this list, energy balls can be customized to your liking.
9. Avocado toast. Avocado toast is a great source of healthy fat. Top it with sliced hardboiled eggs, scrambled eggs or smoked salmon for an added protein boost.
10. Smoothies. A smoothie is a convenient and delicious way to pack a lot of nutrients into a single drink for home or on the go. Customize with fresh fruit, frozen fruit, leafy greens, nut butter, yogurt, kefir, cow’s milk, milk alternatives, chia seeds, oats, protein powder – the list goes on.
Healthy snacking between meals is a great way to remain satiated throughout the day, stabilize blood sugar, and ensure you’re getting a sufficient number of calories. Be mindful about snacking to feel fuller longer and to avoid impulsive snacks with empty calories.
Liesel Teen, BSN, RN, is a labor and delivery nurse, founder of Mommy Labor Nurse and a mother of two kids. Follow her on IG at @mommy.labornurse for education, tips and solidarity on all things pregnancy, birth and postpartum.
