10 Nutritious Snacks for Nursing Moms
Get your nursing noms on with these quick, healthy and delicious snacks.
A superfood that’s full of “good fats”, like anti-inflammatory PFAs and oleic acid—which helps our bodies absorb other nutrients—avocado is also rich in cancer-busting carotenoids. Guac, anyone?
Store-bought granola bars can be good in a pinch, but they’re expensive, and full of sugar and preservatives. Try making a big batch of your own so you can pick and choose what to include. My whole family enjoys these milk-boosting quinoa and coconut snack bars.
Ice Cream (No, Really!)
Healthy fats are a good thing, especially when you’re breastfeeding. So are treats! They’ll keep you upbeat when growth spurts have you nursing round the clock. Coconut milk ice cream is my treat of choice. What’s yours?
Permission to pig out on cookies granted! Bake a batch that’ll help you make more milk. You can find my easy, gluten-free recipe here.
Photo Credit: U.S. Wellness Meats
Free-range, grass-fed meats provide high levels of CLA and Omega 3′s, as well as energy-boosting protein. This jerky from U.S. Wellness Meats is also additive, and preservative-free, so you can get your chewy fix without passing any nasties on to baby via your milk.
I’m all about raw dairy. Grass-fed, raw, organic cheese has perfectly balanced omega 3′s and 6′s, protein, calcium and those good CLA fats. It’s also free of antibiotics and hormones that you don’t want in your milk supply. Raw cheese is easier to get, too, than raw milk; I’ve seen it at Whole Foods and Trader Joe’s.
Babies aren’t the only people who love liquid nutrition. Smoothies make it easy for busy nursing moms to eat, er, drink a lot of healthy foods in just a few delicious swallows. Try starting with a base of banana, yogurt, and milk (non-dairy milk is fine), add some frozen fruits and even some veggies— greens, in particular, will boost breast milk—and blend to your heart’s content.
Dehydration causes some of the nutrients in fruits—like antioxidants—to become more concentrated, which makes them a high-impact grab n’ go snack. Just remember that the sugars in dried fruits are concentrated, too, so enjoy nature’s candy in moderation (and be sure you buy the kind without extra sugar added). Dried apricots are especially helpful for breast milk production.
Veggies and Hummus
Chop a bunch of vegetables once a week and keep them in a sealed Ziploc bag in your produce drawer. That way, when you’re looking for a fast snack, you’ll have something healthful and easy within reach. Hummus is a fantastic, protein-rich dip.
Photo Credit: My Gluten-Free Girlfriend
Looking for something nutritious and satisfying? Last night’s leftovers are just the thing. These mini-quiches from My Gluten-Free Girlfriend taste just as great the next day, straight out of the fridge. Nom nom nom…
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