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?
- - -
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.
Want to learn more AND get more recipes? Purchase my e-Book, More Milk, Naturally and save 20% with the code 31DAYS.
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?
- - -
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.
Want to learn more AND get more recipes? Purchase my e-Book, More Milk, Naturally and save 20% with the code 31DAYS.
love these breastfeeding cookies!! My favorite add ins are chocolate chips with walnuts and fresh chopped apples with cinnamon chips!! -2 Tbsp flaxseed meal
ReplyDelete-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.
Thanks for sharing, Mia! :)
DeleteThese 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