Top 10 One-Handed Snacks for Breastfeeding Mums
Breastfeeding hunger is just another one of those things that everyone forgets to tell you about. Who knew your appetite would increase AFTER having a baby?
But it makes sense. Your little one is relying on you for 100% of their nutrition. So it's no wonder we work up and appetite. But the trick to warding off the 2 am hunger pangs and dreams of bacon and eggs are to make sure you're eating enough healthy food throughout the day.
In the beginning, when we're breastfeeding 8-12+ times a day, it can be hard to prioritise our own needs. So having nutrient-dense and filling snacks ready to go is essential. And if you can eat them with one hand, even better.
Below are our top 10 breastfeeding snacks for busy mums.
1. Boiled Eggs
Boiled eggs will become your best friend, as they can be pre-prepared and kept in the fridge. Plus, they're packed with protein. Protein is crucial for post-partum mums as it helps to heal the body.
Constipation is common after giving birth, so to help keep things moving, we need to eat foods high in fibre. Prunes are a great high-fibre option, and they contain sorbitol which is a natural laxative.
Nuts are a fantastic postnatal snack because they're full of healthy fats, which help to keep us feeling satiated. They're also one of the best plant-based sources of protein.
4. Energy Protein Balls
Who doesn't love an energy ball? You can whip up a bulk batch in under 10 minutes and have them on hand day and night. Opt for nutrient-dense ingredients like oats, nuts and a little dried fruit. Here you will find the recipe for our Chocolate Lactation Protein Balls
5. Veggie Sticks
Increase your daily vitamin, mineral and antioxidant intake with a variety of veggie sticks. Any vegetables will do, but the one's that start with 'C' are all great options: capsicum, carrot, cucumber, and celery. Enjoy them with hummus.
6. Greek Yoghurt
Greek yoghurt is a superfood for mums as it's full of protein, calcium, and probiotics. Probiotics are healthy bacteria that support gut health, and gut health is often compromised postnatally.
Whether frozen or fresh, fruit is an excellent postnatal snack. Bananas and apples have a longer shelf-life than other fruits, so stock up on these. Add a tablespoon of nut butter to increase the protein content.
8. Dark chocolate
Yes, you can still have choccy! Dark chocolate is super high in antioxidants, beneficial to new mums as they neutralise free radicals caused by inflammation.
Savoury or sweet muffins are a lifesaver for busy mums. If friends and family members ask what they can bring you, healthy homemade muffins are a must. Muffins are a fantastic option because they can be frozen individually and defrosted as you need.
Smoothies are one of the easiest ways to up your nutrient intake. You can pack a smoothie full of enough goodness to keep you full for hours. Oats, bananas, avocado, yoghurt and nut butter are all excellent smoothie additions. But, if you're a breastfeeding mum, you can't go without adding In Shape Mummy Health Shake mix to your smoothies.
In Shape Mummy Health Shake is a vitamin and mineral-dense smoothie addition that also contains galactagogues. Galactagogues are foods that help to boost breast milk production. The protein in In Shape Mummy Health Shakes helps to keep you feeling full and to curb cravings.
So, here are our top 10 healthy snacks, but what about junk food?
Eating junk may satisfy cravings temporarily but it does not satisfy hunger. Eating junk can actually make you experience more intense cravings later on causing you to overeat more of these high calorie foods. If you're goal is to get in shape, try to focus on healthy food swaps listed above.
Lastly, keep hydrated.
Breastfeeding is thirsty work, and hydration is vital for new mums. We recommend finding a reusable water bottle that you love and keep it with you at all times. Aim to rehydrate at every feed.
Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.
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