The introduction to motherhood to healthy snacking ideas, which satisfied mom’s craving while being nutritious!
Welcome to motherhood! Where the bonding of mom and child is complete. To every point of a woman’s life, healthy eating is the key to a regulated feminine health. From ovulation down to menstruation, pregnancy and childbirth, healthy eating controls the outcome of a woman’s health.
This post is dedicated to mothers who love to snack but are looking for healthier, better options that provide them with the satisfaction of a great meal, and the nutrition every baby needs from the mom’s milk. These snack ideas are packed milk inducing nutrients and enough vitamins a baby needs for development. Whether you love snacking or you just got started this post is made for you!
The Benefits Of Snacking During Breastfeeding.
Snacking is completely normal for every human, as it is just a light meal that wards off hunger while being on the run. However Breastfeeding mothers are required to consume more snacks that are rich in both calories and nutrients, to replace the amount lost while breast milk is produced and fed. The benefits of healthy snacking are as vast as the meal options for everyday life.
● Healthy snacking provides lactating women with more energy, and also replaces the energy lost when milk is being produced and fed.
● Healthy snacking reduces the urge for unhealthy snacks and cravings, as it provides the same satisfaction that the latter gives.
● Healthy snacking regulates rapid weight gain as pregnancy causes weight gain in pregnant women.
● Healthy snacking helps the production of healthy breast milk that benefits the baby’s health generally.
● Healthy snacking provides all the nutrients that improves the health of the mother and child.
By eating wide varieties of wholegrains, fruits and vegetables, your body is provided with the daily supplements it needs for mother’s energy, body repair and health, and baby’s physical and mental development.
While indulging in healthy snacking, take precaution as to eat in moderation, stopping when your body tells you to. Eating more than what your body requires calls for weight gain and unhealthy lifestyle habits.
Best Snack Ideas For Breastfeeding Moms
Doctors have recommended certain food products for women who breastfeed their babies for extra nourishment. Opt for light meals that give energy and replace strength, also opt for galactogogues that help in production of milk during lactation.
These are food sources that are recommended for lactating women to snack on.;
● Proteins
● Fibre
● Wholegrains
● Vegetables and fresh fruits.
With your snacks containing these, you are sure to regain strength while enjoying a tasty snack and also feed the baby with healthy milk for development.
As a breastfeeding mom, your snacks should contain;
● Oats for lactation
● Bananas
● Dark chocolate
● Nuts and seeds
● Wholegrains, wheat bread and low gluten meals
● Fresh fruits and vegetables.
● Hummus
● Lean meat like fish and chicken
● Eggs.
You could make different forms of light meals out of these ingredients, from cookies down to a quick lunch or snack. You could also combine them to make salads and toppings for sandwiches or dippings for your favourite crunchy snack. Here are five easy and quick recipes every lactating mom should while up for their benefits alongside with their child.
Snack Recipes For Breastfeeding Moms.
These snack ideas are easy to make and don’t take more than five minutes. They are packed with calories, protein and fat. They also include all necessary vitamins and minerals that aid the body’s recovery.
Greek yoghurt and berries
Greek yoghurt is packed with protein and it aids gut health. It is also filling and a healthy replacement for ice-cream and carbonated drinks. Berries are packed with vitamins that provide general health and prevent sickness due to weakened immune systems. To make a fruit bowl with Greek yogurt and berries, combine three tablespoons of Greek yogurt and berries and a handful each of blackberries, strawberries and grapes. Combine and enjoy immediately.
Egg sandwiches on wholewheat sourdough bread
Sourdough bread is beneficial and a more nutritious option to white bread. It digests easily, helps healthy bacteria thrive and also supports breast milk production. Eggs add a great source of protein that is easy to digest. It is combined with other nutritious dense food options like carrots and tomatoes.
To make Egg sandwiches, you need;
● Two hard boiled eggs. It should be diced
● Two large tomatoes, diced
● A medium sized carrot, diced
● Two slices of whole wheat sourdough bread. Could be toasted.
● A pinch of salt and black pepper
● A light drizzle of olive oil or a tablespoon of low fat cottage cheese
Preparation
● In a bowl, combine the vegetables and eggs. Add the salt and pepper and mix.
● Add the oil or cottage cheese and mix to combine.
● Spread the egg filling on your lightly toasted sourdough bread.
● Enjoy immediately
Banana And Oats Lactation Smoothie
This tasty snack helps in the production of milk. Mothers who consume this nutritious smoothie have reported to have a constant supply of breast milk, and it hasn’t caused any digestive issues like bloating and heartburn.
To make this smoothie you need;
● Two large Bananas
● Two tablespoons of oats
● Half cup of strawberries
● A cup of milk
● Two tablespoons of peanut or almond butter
● ¼ cup of greek yogurt
● 1 tablespoon of chia seeds
Preparations;
● In a smoothie blender, add the Bananas for breastfeeding
(should be frozen overnight for a smoother consistency) oats and strawberries
● Add in the milk, greek yogurt and peanut butter. Then add the chia seeds.
● Blend till you have a smoothie consistency and pour into a glass cup.
● Serve immediately.
Peanut butter and Apple
This is another tasty recommendation that is filled with protein, healthy fats and fibers. Apples and nut butters are tasty and satisfying, as well as colorful. This snack is really easy to put together immediately. To make this tasty snack, cut the apples into circles and pit them. Coat them with peanut and almond butter and enjoy!
Oat muffins
Oats are generally great for lactating women, and this muffin is a delicious way to enjoy the goodness of fibre and proteins through oats. This recipe calls for baking, but it is easy to whip up and will be ready to eat in no time!
To make oat muffins you need;
● A cup of oats
● Two large bananas
● ½ cup of milk or nut milk
● 1 egg
● A teaspoon of vanilla extract
● A pinch of salt
● Optional, a handful of mixed berries for more nutritional value
Preparation;
● In a large bowl, mash the bananas.
● Then add the oats, milk and egg.
● Add the vanilla extract and salt, alongside the berries.
● Mix until well combined, but do not over mix
● Scoop into a greased muffin tray and bake for twenty minutes
● After twenty minutes, set aside to cool, serve immediately.
Peanut And Oat Bars
This snack is perfect for a little energy boost or an unlimited milk supply. It is sweet and nutty, with a great serving of oats. Try out this recipe and get the whole family grabbing fir some too!
To make this recipe you need;
● Two cup of roasted peanuts
● A cup of oats
● ½ cup of sugar
● Coconut oil
Preparation;
● In a large saucepan, melt coconut oil on medium heat.
● Add the sugar and stir carefully for a minute
● Add the peanut and oats, mixing together gently, do not allow it to burn.
● Spread mixture onto a lined baking tray, and refrigerate till hardened.
● Cut into squares and enjoy!
You can make variations like adding peanut butter or sea salt and vanilla extract, or oats and freeze dried berry bars. They are just as delicious and healthy for mom and child.
Other Breastfeeding Tips Mom’s Should Know
New mothers are often anxious if they are doing the right thing as a mom. You might have heard different advice that contrast with each other, and you find out some has been outdated or even advised against. This is tailored to new moms who want to know everything about breastfeeding, health and wellness.
● Consider breastfeeding immediately after birth. Other than the connection between mother and child, the baby also gets to enjoy the most beneficial part of breast milk, called colostrum. This milk is pale yellow in colour and it is concentrated with essential supplements for the baby. Feeding the baby in the first hour after birth is recommended for all mothers.
● Invest in a pump. A pump relieves most breastfeeding mothers from aching, heavy breasts. It also makes it easier for mother’s who aren’t comfortable with latching or busy moms.
● Accompany nutrition with light workouts and hydration for easier healing and better health.
● Avoid teats as it reduces the baby’s urge for breast milk, and also reduce the flow if breast milk.
● Be patient and learn your baby’s need for food, satisfaction and discomfort. Also have frequent contact with your baby as it reduces stress and increase breast milk production. Feed your baby exclusively with breast milk for the first six months before introducing other soft foods enough of the baby to digest.
Thede tips are not only for new mothers but for all women who plan on having children later. Note that a healthy lifestyle would make pregnancy and childbirth uncomplicated for you and your baby.
Summary
Snacks are a great way to enjoy your meals and add energy to your body. After childbirth, your body calls for more calories. And adding calories that are beneficial to both you and your baby’s health is highly recommended by medical professionals.
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