Table of Contents
Table of Contents
Breastfeeding is one of the most natural yet unique experiences that you, as a mother, can have. It comes with so many benefits for both you and your baby, but it does require some lifestyle adjustments. In addition to things like choosing the right nursing cover and figuring out your baby’s latch, it’s also extremely important to understand how best to feed yourself while you are breastfeeding.
The phrase “breastfeeding hunger” refers to the intense feelings of hunger that can occur while nursing. For many women, this is one of the hungriest times that they’ve ever experienced. It happens due to your body’s need for more calories and nutrients to help fuel both you and your nursing baby. In addition to eating at least three main meals throughout the day, you’ll also need to eat snacks about every two to three hours to help fuel your body.
With that in mind, here we’ll discuss what makes up a good breastfeeding snack and give you plenty of examples to choose from and apply to your own breastfeeding journey.
Breastfeeding burns a lot of energy (i.e., calories). According to the CDC, women who are breastfeeding need at least an extra 330-400 calories per day. Keep in mind that some may need even more depending on age, activity level, and body mass index (BMI). And where these calories come from matters since what you eat can affect both the quality and quantity of milk you produce for your child.
There are 3 main categories to focus on when creating a nutritious snack for breastfeeding:
Protein needs for breastfeeding women are higher than those who aren’t nursing. Recent research reported that exclusively breastfeeding women — from about 3 to 6 months postpartum — are about 1.7–1.9 g/kg per day. For a 150 lb. (68 kg) woman, this would equal about 116 to 130 g of protein per day. Protein plays so many essential roles, including supporting your immune system, helping with normal tissue growth and repair, and producing hormones. It also helps you feel full after eating, so adding it to your snacks can help minimize how often you need to keep going back for more.
Not only is fat incredibly satisfying, but it also nourishes your body in so many ways — like supporting your body’s cells and helping absorb some vitamins. In addition, fat supports the brain development of your growing baby. The key is to choose the right sources, which are those that are rich in unsaturated fats and low in saturated ones.
Fiber is a type of carbohydrate that most Americans struggle to get enough of. Incorporating it into your breastfeeding snacks is a great way to help increase your intake. Like protein, fiber helps you feel full and thus is great for weight management. Fiber also supports a healthy digestive tract and helps control blood sugar and cholesterol levels, amongst other benefits. Plus, fiber is found in highly nutritious foods, so you’ll naturally be getting enough of it if you focus on eating primarily whole, nutrient-dense foods like whole grains, nuts, fruits, and vegetables.
Now that you know what to focus on, here are multiple examples of healthy breastfeeding snacks that incorporate the above nutrients.
In addition to all these snack examples, it’s also essential to drink enough fluids. Fluids help with breastmilk production as well, and nursing mothers need more than a non-breastfeeding woman. Research recommends at least 2700ml per day, which is about 11.5 cups. Try to make most of this come from water, but consuming 100% juice, tea, and coffee is okay too.
On the flipside of what to eat while breastfeeding, there are also some things of note that need to be limited or avoided while nursing. These include:
Alcohol passes through your breastmilk. This is why the American Academy of Pediatrics (AAP) recommends minimizing alcohol intake. Intake should never exceed 0.5 g of alcohol per kg of body weight. For a 60 kg (132 lb) mother, this would be approximately 2 oz of liquor, 8 oz of wine, or 2 beers. In addition, the AAP recommends waiting 2 hours after drinking alcohol to nurse, as this would have allowed the concentration of the alcohol to be minimized.
Some caffeine is okay — and we know you’ll likely need it if you have a baby waking up multiple times per night. Just aim to limit your intake to about 300 mg of caffeine, which is about 2 to 3 cups of coffee. This is because caffeine passes through breastmilk and can negatively impact your child if too much is consumed. If you notice irritability, fussiness, or difficulty sleeping in your child after nursing, it could be a sign you need to limit your caffeine intake further. Note that in addition to coffee, caffeine can come from sodas, tea, and even chocolate.
Herbal supplements are not well-regulated by the FDA (Food and Drug Administration), and many are not safe to use during pregnancy or breastfeeding. The same is true of both over-the-counter and prescription medications. Always be sure to read the label of the product before using it to check for any warnings. Also, notify your doctor when starting or stopping any medicines.
Breastfeeding is a fascinating and beautiful act of service from a mother to a baby and young child. As it is during pregnancy, mothers need to be aware of their increased nutrient needs while nursing. Since breastfeeding often causes increased hunger, being aware of nourishing breastfeeding snacks can be both helpful and practical. Snacks like fruit and nut butter, trail mix, and cheese and crackers are just a few examples of filling and nutrient-dense snacks that can be consumed almost anywhere.
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DISCLAIMER: These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease.
