Any breastfeeding mother will tell you, the constant hunger is REAL. Experts say that your body requires 400-500 extra calories per day to have adequate energy to make milk for your baby and sustain your own body's needs. It may seem odd to some that they experience more hunger while breastfeeding than they ever did during pregnancy, but it's quite common.
Having nutritious snacks is crucial for keeping the hunger at bay and providing your body with the necessary fuel to keep producing quality milk. We at Doulas of OC have put together 5 Easy & Nutritious snacks to have on hand while breastfeeding. Bonus, you can eat them all with one hand! We hope you enjoy!
Smashed Egg & Avocado on Toast
Who doesn't love avocado toast?! Avocados are packed full of healthy fats and nutrients essential to a healthy milk production. Add in the whole grains of your toast and the perfect protein provided by a smashed hard-boiled egg and you have yourself a well-rounded and filling snack!
Hummus and Veggies:
Hummus is a great source of plant-based protein which will help you achieve the recommended 65 grams recommended by the USDA. It's also a great source of energy which we know all moms can use! A variety of veggies will provide essential vitamins & minerals for you and your baby.
Turkey & Cheese Roll Ups
Getting that 65 grams can be a challenge when you can only eat with one hand. A protein-packed snack such as this will help you get there. Here's one of our favorite recipes, made with or without the tortilla!
Lactation Cookies, Lactation Muffins, or Energy Balls... call them what you like, they all have nutritious ingredients to help boost your milk supply and give you energy. Some require baking, others don't, so whatever your schedule allows make a delicious batch to have when you need a quick bite or a sweet treat.
Smoothies are great in a pinch when you haven't planned ahead. You can easily throw in some fruits, veggies, yogurt or almond milk, even oatmeal and hit blend. Plan ahead and create smoothie packs to keep in your freezer so you always have a quick snack in just a few minutes time.
The next time grandma is visiting or the next time your postpartum doula comes over, ask them to prepare a few of these snacks for you to have available when you need them. Maximizing your time with preparation gives you more space to rest and enjoy those baby snuggles!