When you’re a nursing mum, you’re also a busy, hungry mom. This means that quick and easy access to the healthiest, most nutritious baby-friendly foods is ideal. Here is a list of 16 no-fuss snacks for nursing moms to try.
1. Low-fat yoghurt is a convenient source of calcium and protein, as well as health-promoting bacteria. Have a few extra minutes? Add fruit or granola to your yoghurt to add nutritional value, which will keep you feeling fuller, longer.
2. Avocados are full of mono- and polyunsaturated fats (the good kinds), as well as fibre and vitamin C. Mash a few up, place them on whole grain toast and you’re good to go.
3. Wholegrain toast with almond butter and banana makes for a sweet snack, perfect at any time of the day. Opt for almond butter instead of peanut butter to decrease your child’s chances of becoming allergic to peanuts. Almond butter will give you some healthy omega-3 fats, whilst the banana will give you some potassium.
4. Fruit is loaded with nutritional good stuff – fibre and vitamins A, C, and E. Fruit such as bananas, pears and berries can make an easy snack for a new mother.
5. Vegetables like carrots or celery (high in potassium, vitamin A, fibre, and water) can be cleaned and kept refrigerated. A ranch or spinach dip can provide protein.
6. Cheese provides a lot of calcium and protein, as well as B vitamins. Buy some prepackaged (but not processed) cheese cubes for an easy snack you can grab from the fridge and eat one-handed. Enjoy is with whole-grain crackers like Ryvita for even more nutritional punch.
7. Nuts are a great source of protein and healthy fats. Grab a handful of almonds, macadamias, walnuts or cashews and snack away – nuts will keep you feeling full and satisfied.
8. Pretzels are a great substitute for potato chips. They’re more nutritious and go well with easy-to-make dips like greek yoghurt and avocado.
9. Hard boiled eggs are a boring snack, but it’s a protein filled one. To make things easier for yourself, boil eggs by the dozen, peel them and keep them in an airtight container in the fridge. They’ll last for a couple of weeks.
10. Hummus is packed with protein and healthy fats, making it perfect for nursing mothers. Serve it with a few chopped carrots or celery sticks.
11. Chia seeds are a great addition to foods like yoghurt, smoothies and oats. Considered as a superfood, chia seeds contain fibre, protein, antioxidants, omega-3 fatty acids and many other important nutrients, including calcium, phosphorus and magnesium.
12. Lactation cookies are made to increase milk production. There are several recipes (like this one), or you can order them online, already made.
13. Edamame is a good source of iron. It’s said that one cup of edamame per day provides 121% of daily folate needs for expectant and nursing mums.
14. Bananas are a top notch source of potassium, fibre and vitamins and are a great choice to help you reach your daily quota of calories as well as help you sustain your energy.
15. Apple with almond butter is a protein filled snack that’s also high in fibre. Just slice an apple into wedges and spread the wedges with 1 tbsp. of almond butter.
16. Dried fruit make the perfect snack if you have a sweet tooth. Be sure to buy those that are free of sulfides and have no added sugars.
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