Healthy Snacks While Breastfeeding

Well, I just took my 2 wk old to her pedi, and he mentioned a lot of babies may not be getting quite enough vitaman D in breastmilk. I am not a milk drinker, but he told me to eat yogurt, cheese, and on Dr's orders, more ice cream!

B.,

It's wonderful to hear that you're thinking about this. A lot of moms underestimate the importance of staying nourished and hydrated while breastfeeding. In my practice we encourage our moms to keep a snack and drink by their bedside table or couch, or wherever they may be breastfeeding, and to snack just before or during each feeding. This way, they stay hydrated, and can easily remember when they last ate (since so much is going on in those first days!).
Fruits and vegetables are great, but they may leave you hungry since they don't have any protein or fat. Toasted nuts are a great snack, since you can leave a bowl of them anywhere without needing to think about them spoiling. Hard cheeses, such as a chunk of parmesano reggiano also last for hours outside of the fridge, and offer protein. Yogurt is another good choice, as are scrambled eggs (if you have someone who can make them for you while you're breastfeeding). Snack bars (cliff, luna etc) that have protein in them are an easy snack too, especially if you're on the go.

Blessings on you and your little one,

S. Craig, LM
www.awakeningsbirthservices.com

Congrats B.! Some non-fruit/veggie snacks you can eat with your free hand: beef jerky, string cheese, pretzels filled with peanut butter, drinkable yogurt or Go-Gurt, Soy Joy bars, OkMok sesame crackers, trail mix (even better with M&Ms or white chocolate chips mixed in- don't totally deprive yourself of sweets), and nuts. Costco has a really yummy almond cluster that's full of protein. I remember having a ravenous appetite during the early days. Also, stay hydrated and eat often so your milk is plentiful. I drank plenty of chamomile and mint tea- supposed to be soothing to baby's digestive system. (no hot liquids over baby, of course) Enjoy that nursing time- it's precious!

For the first couple of weeks of breastfeeding I snacked on tangerines, sesame rice crackers, nuts (including a coconut almond cluster treat) and dried fruit. I even had some of this next to the bed for those early days when we (all) didn't get out of bed until 10. The dried fruit was essential fiber and all of it was easy to have on hand. I had no idea how hungry I would be in those early days! Good luck and congratulations!

B.,

My favorite snack was Luna Bars-healthy and tastes great. Also, if your not allergic to nuts- trader joes has a great variety blend that is a great snack and if you pair it with a piece of string cheese-you have a meal.

Molly