Healthy Eating While Breastfeeding

Hi T.,
I have two small kids and work full time. I rush every morning to get out the door, so I know what it means to have a quick breakfast. I generally have a 1/2 bagel toasted with a piece of deli sliced ham and low fat jarlsberg cheese melted on top. It gives me the carbs to get going, the calcium in the cheese and the protein from the ham and not really high in fat because of the low fat cheese and the deli sliced ham. You could also try a smoothie. That fills me up too. I take one yogurt (I use activia but anything is fine) and put in a handful of blueberries, 1/2 banana if I have it, and whatever fruit I have. In the winter you can always use frozen fruit. I have a magic bullet and blend in the same cup I drink out of so that saves me a lot of time.

What a fun question!
I'm pregnant right now and I definitely have to have a good, solid snack mid-morning and mid-afternoon.
One of my favorites is cottage cheese (whole milk) with cashews stirred in. A little fat, a little protein, calcium, fiber, and it's really yummy. Kind of high on salt, so you might want to consider lower salt nuts.
Another fave is hummus with baby carrots.
I will also sometimes make muffins on the weekends and freeze extras. If you put one or two in a bag (next to the cottage cheese) they'll defrost by the afternoon.
Congratulations on your new little one!
A.

try cereal or oatmeal for breakfast, I also love cereal as a snack, try cereal w/ whole grains and use soymilk or cows milk, add blueberries for a fruit serving too. Have fruit and nut trail mix available for snacks too, Trader Joes has great choices. Fruit is easy to snack on and take with you while you breast feed. I love soups for lunch, cans of soup can be high in sodium so buy low sodium, natural soups with vegetables
I also love the frozen pockets from Amy's brand, they have spinach and feta and vegetable flavors. You can just pop them in the oven or if I am really hungry I microwave one and them broil it in the oven for the crispy texture. It is easy to add a salad if you by a tub or bag f mixed greens, already washed then you can just add a carrot or some dressing and have "instant" salad.
On Sundays, I try to make a grain for the week and keep it in the fridge, brown rice, quinoa, couscous so I can add that to my daily salads, A can of black beans is easy to open and add to a tortilla with cheese and salsa for a yummy burrito
Hope these ideas help, don't forget to drik lots of water too

T.,
WHat if you got some snacks ready the nite before for yourself? You could cut up some apples, get the trail mix out, and find some granola to munch on during the day inbetween the meals. What about some canned fruit in
juice? That is healthier than in syrup. Or you could dice the oranges and nectarines up at nite also.
Also, remember to drink lots of water.
W. M.

Hi T., an awesome trick for snacks is having fresh veggies around, dip them into a mix of non fat plain yogurt with ranch powder dip! I lost weight this way .. you eat this instead of some sort of carb and it's good for you and the baby! Good luck.

Hi T.,

I found I had to have (and still do) healthy snacks that are convenient and ready to grab.

You want to make sure you are getting enough protein so have cheese sticks (or cut your own) handy, almonds or other nuts, keep a bowl of hard boiled eggs in your fridge for snacking or making salad, prepare a bowl of tuna salad, yogurt, peanut butter...

Fruits and veggies are important too. Have carrot and celery sticks cut up and ready to eat. Have a bowl of fruit on the table or counter so it is handy to grab one. Keep dried fruit in your car or diaper bag.

Convenience foods are expensive. But if you buy them, buy healthier ones - granola bars, fruit leather, indivual servings of nuts and trail mix, pre-packaged cut-up fruit and veggies, cheese sticks,

Keep your car, purse/diaper bag loaded with healthy snacks for when you are out and about.

Good luck and enjoy your family!

Cheese and fruit, cheese and some raw vegetables like cucumber or peppers, cheese and healthy whole-grain bread or crackers, or just cheese. (Protein.) Hard-boiled eggs. Plain whole milk yogurt with or without fruit and some nuts...healthy peanut butter..nuts in general...you probably just aren't getting enough protein. I never felt so hungry as while breast-feeding, and now you have a new baby and a body to heal from birth. You need lots of good nourishment!

hello,
I'm not breastfeeding, but something I find some what quick, really easy to make and packed full of good stuff, is smoothies. I use fresh bananas, yogurt, carrots, frozen peaches, and tofu, (you can't taste the tofu, it's very good for you, and it gives the smoothies a creamy texture)
I put it all in the blender. I call it a supper smoothie. Really good for you, easy to make and tastes great! My 16 month old daughter and my husband love it. And it makes me feel good about what I'm feeding them. good luck.
A. Z.

Congratulations! Your a mommy! Now the fun begins. Here are some ideas for you:
Quick foods: yogurt,cottage cheese,peanut butter on toast, fried egg sandwich (cheese,egg,bread) any type of nuts,cup of milk, bowl of cereal. Fruit and nut trail mix, protein bars (like luna or promax), either hot or lean pockets.
Hope these ideas help! Best of luck to you and your baby boy! (I have 3 boys 1 girl and nursed them all)
M.

for over 10 years i have started my days with plain yogurt, kashi 7 in the morning cereal (like grapenuts, but as little softer) and seasonal fruit. my 3 year old loves it and my 8 month old is starting on it too. it really fuels me up so if i eat a late lunch i can still function. i recommend a whole milk yogurt. you and the kids need the fat right now.

no one has suggested this, but you can still take prenatal vitamins. this absolutely does not replace eating right, but it is safe to take prenatal vitamins while breastfeeding, which my OB suggested i do.

keep in mind that your body is extremely protective of your baby. to make sure the breastmilk has enough nutrition for the babe, it'll deplete your stores of necessary vitamins and minerals. you have to eat healthy and possible supplement with a vitamin to ensure *your* health.

In the mornings eat some eggs with veggies chopped up in them and cheese, lunch a sandwich and something wioth it like soup or pasta and for snack fruits and nuts. They say you just have to eat 500 calories more than you normally would while you sare nursing. Keep snacks handy so you can grab them easily like apples, grapes other fruits, almonds and beef jerky.