A list of healthy snacks for mom’s as they breastfeed their babies to keep their energy high and provide nutrients for baby!
I’m amazed at how one of the most natural things in life when it comes to childbearing can be so difficult at times. I would support whatever route of nutrition you take for your baby, but I strongly encourage new moms to give breastfeeding a (few) solid tries. You can’t beat the nutrition packed punch that breastfeeding gives baby! And you don’t have to breastfeed forever. Most people think of baby when they hear breastfeeding, but mom is very important in this pictures as well! She needs to be getting the essential nutrients for her energy levels and for baby’s growth.
One thing most mom’s don’t anticipate when it comes to breastfeeding their babies is the surge in appetite they have when they begin. This all makes sense because your body needs more nutrients and calories to provide milk for baby! In fact, breastfeeding moms need 300-500 more calories per day than non-breastfeeding. This is a higher amount of calories you need then when you were pregnant. (+300 kcal/day in 1st trimester; +340/d in 2nd trimester; +450/d in 3rd trimester) While it might be tempting to indulge on ice cream or pizza, I’ve put together a list of healthy snack and meal options for you to keep your energy levels high and provide those nutrients for baby too!
- 1/2-1 cup Greek yogurt (plain, full fat) (protein) + 1/2 cup berries (carb)
- Celery (carb) OR 1/2 apple/banana OR 1/2 cup berries+ 2 T natural nut butter (protein/fat)
- 2 oz. sliced turkey/chicken breast (protein) wrapped around 1 pickle + 1 small slice sweet potato toast (carb) and 1 T avocado mayo (fat)
- Mini muffins (Coconut Flour Banana Bread Muffin recipe here)
- Mini PFC smoothie (check out more smoothie recipes here!)
- 1 scoop vanilla protein powder (protein)+ 1/2 banana (carb) + handful spinach + 2 T nut butter (healthy fat) + 1 cup unsweetened almond milk and ice
- Frozen peanut butter sandwiches (take 2 long slices of banana and spread 2 T peanut butter over them – freeze them together in tin foil and enjoy!)
- Hard boiled egg (protein) + glass of chocolate almond milk (carb)
- Cheese stick (protein/fat) + handful of grapes (carb)
- 1/2 cup Cottage cheese, full fat (protein/fat – Daisy is the best brand!)+ 1/2 cup sliced melon/apple/berries (carb)
- Trail mix: 1 oz almonds/nuts (protein/fat) + 1/4 cup dried fruit (carb) and/or 1 oz dark chocolate chunks
- Baked egg muffins
- 1 dozen eggs + 1/2 cup almond or coconut milk + 1 cup chopped/diced veggies (onion/pepper/tomato/broccoli etc.) + 1/2 cup diced ham + 1/2 cup shredded cheese + 2 T butter or coconut oil (melted) + Salt/pepper/any seasonings desired
- Preheat oven to 350 degrees F. Grease muffin tins.
- Crack the dozen eggs into a medium size bowl. Add milk and whisk together. Add in veggies, ham, cheese, butter or coconut oil and S&P/seasonings and mix until combined.
- Pour into greased muffin tins. Bake for 25 min or until set in the middle.
- Enjoy! You can freeze these or place in the refrigerator. They are easy to just grab and go 🙂
- New mom’s average calorie needs:
- +500 kcal/day for the first 6 months of breastfeeding
- +400 kcal/day any breastfeeding after 6 months.
- Drink plenty of water! One way to help you do this – make fruit flavored water by adding frozen raspberries/oranges/lemon into your water and leaving it in the refrigerator 🙂
- Remember – if you want to lose a little weight after having baby, breastfeeding is a great way to do that because it burns calories! AND don’t forget to give yourself plenty of grace with the extra weight! It took you 9 months to gain that and it’s OKAY if it takes longer than that to come off!
Comment below with any snack ideas that have worked for you while breastfeeding!