Friday, October 5, 2012

Day 5: Milk-Making Snack Ideas {31 Days of Making More Milk}

Welcome to Day 5!

There are days, especially early on, when I would forget to eat. Hours would go by, and after a call from my husband asking, "did you eat today?" I'd realize how hungry I was! I realized that if I wanted to protect my milk supply, I had to make eating a priority.

Even though your baby is no longer growing inside you, she's still getting her nourishment from your body. To provide high-quality milk and maintain your supply, you must be nourished and hydrated.

From birth to six months, mom needs 2,500 – 2,899 calories! From months seven to nine, she needs 2,400 – 2,700 calories, and from month ten to twelve, she needs 2,300 – 2,700, depending on how much breast milk you’re producing (or if you’re a mother of multiples, like me). Nursing twins, I was shooting for approximately 3,000 calories per day.

Don't get too caught up in calorie counting, though. Instead, aim to eat 3 meals per day and 3-4 snacks and you will reach your goal.

Avoid empty calories and choose nutrient-dense foods; your goal is to make every calorie count!



My favorite quick & easy snack ideas:

- Apples, gouda cheese and nuts

- Veggies with hummus

- Smoothie (I have a great recipe in my e-Book, but I also love the one here!)

- homemade nut-based power bars, honey-nut bars (GFDF) or anytime cookies

- Homemade granola and full-fat plain/greek yogurt

- Apples, carrots, and celery dipped in nut butter

- 1-2 milk-making cookies or banana bread, or homemade mounds bars, and a glass of whole milk

- Baked sweet potato with butter, sour cream and kale chips

- Full-fat plain/greek yogurt, chia seeds and raw honey or frozen berries

- Chicken or canned wild salmon salad on crackers or sourdough toast

- Hardboiled egg and a piece of fruit

- 1-2 Mini quinoa patties with sliced cucumbers

- Popcorn popped in coconut oil, sprinkled with nutritional yeast or sea salt

- Apricot Coconut Cookies

- Chips & Guacamole/Greek Yogurt + Avocado Dip

What are your favorite breastfeeding snacks?

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This is fifth post in my 31 Days of Making More Milk series. Read yesterday's post about Eating Well & Eating Often or start from the beginning here





3 comments:

  1. love these breastfeeding cookies!! My favorite add ins are chocolate chips with walnuts and fresh chopped apples with cinnamon chips!! -2 Tbsp flaxseed meal
    -4 Tbsp water
    -1 C butter (softened)
    -1 C granulated sugar
    -1 C brown sugar
    -2 eggs
    -1 Tsp vanilla
    -2 C flour
    -1 Tsp baking soda
    -1 Tsp salt
    -3 C oats
    -1 C (or more to taste) dried cranberries (or cherries, raisins, or chocolate chips)
    -2 Tbsp brewers yeast (be generous)

    Preheat oven to 375 degrees F. Mix flaxseed meal and water; let stand for 5 minutes. Cream butter and sugars. Add eggs one at a time, mix well. Stir flaxseed mixture and add with vanilla to creamed mixture. Beat until blended. Combine flour, baking soda, and salt; add to mixture. Stir in oats, then cranberries, and finally brewers yeast. Scoop onto baking sheet lined with parchment paper. Bake 8-12 minutes. Yields 6 dozen cookies.

    ReplyDelete
  2. These are good tips. I totally forgot to eat all the time when Pearl was a newborn. It's definitely good to plan ahead and always have easy to grab foods on hand!

    ReplyDelete

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