Breastfeeding is one of the most natural things you can do. It not only provides your baby with the nutrition it needs, it creates a glorious sense of bonding. If you are currently breastfeeding or planning to once your little one arrives, you may find yourself pressed for time.
Being pressed for time can mean that you may miss your own feeding opportunities. Convenience will become your best friend. If you don't have the time to throw together a proper meal, here are some simple snacks that can keep you satiated while giving your milk the nutritional bump it needs.
Almonds are loaded with protein and are a great non-dairy source of calcium. This is important because breastfeeding mothers should be getting 1000 mg of calcium a day. Breast milk is high in calcium and if you are not replenishing it throughout your diet, your teeth and bones could suffer. It is important to note, however, that if you have a family history of nut allergies, it's best to skip this snack until your baby is at least 3 months old.
Oats are a natural, whole, source of fiber. Oatmeal will keep you feeling full long after you've eaten the last bite and it may even help boost your milk supply. Oats are also a really fabulous source of iron. This can help stave off iron-deficiency anemia, which is a common problem for new mothers. If you top it with berries or other fruit, you will get a boost in antioxidants as well!
Yogurt makes for a super easy snack when you feel a little famished. Yogurt is a source of protein and calcium. To avoid added sugars, stick to natural Greek yogurt.
Apricots contain dietary fiber, vitamin A, vitamin C and potassium. Eating this delicious fruit can also increase your levels of prolactin, the hormone that prompts your body to produce milk. Fresh, whole apricots provide the most fiber, but a handful of dried apricots is perfect for when you are on the go.
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DHA is a type of fat that is crucial for the development of your baby's nervous system. This fat can be found in large amounts of salmon.
6. Leafy Green Vegetables
Dark, leafy greens are a powerhouse food when it comes to breastfeeding. Great examples are spinach, kale, broccoli and Swiss chard. Add some to your smoothie, saute some as a side with dinner or throw together a salad and you're all set.
Dates are another food that increases prolactin. They are a great way to naturally sweeten up a smoothie or your oatmeal.
Beans are amazing when looking for iron and protein. They are also super filling and will help keep your digestive system on track.
9. Brown Rice
Brown rice is nutritionally better than white rice. It has more fiber and nutrients, and will keep you full while stabilizing your blood sugar.
10. Sesame Seeds
You likely don't think of sesame seeds when you think of snacking, but they are loaded with fiber, iron, magnesium, phosphorus, copper and manganese. Toast some up and add them to your salads, oatmeal or smoothies!
Alright, moms, time to share! What are your favourite snacks?
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