Making sure you indulge in nutritious, well balanced snacks between meals is an important part of any healthy eating and weight loss plan.
This becomes even more important when you’re breastfeeding your little one. It’s estimated that nursing mama’s need an extra 500 calories per day to ensure strong milk production and overall health.
Inadequate nutrition is one of the primary causes of a reduction in milk supply and levels as your body furiously scrambles to keep you going with only the bare essentials.
If frequent feeding (as is common in the early days or when bubs is having a growth spurt) is coupled with a mummy who’s fuel tank is empty, one or the other will suffer, with milk supply dropping and/or mum struggling to fire on all cyclinders.
Ensuring that your diet is up to scratch, and full of essentials like protein, complex carbs, healthy fats and vitamins and minerals is one of the best ways to keep both mum and baby healthy.
It can be tricky though to sneak an extra helping of calories in to your three main meals a day. 
Healthy snacks are a great way to boost your calorie count, while also helping to keep energy and blood sugar levels stable. Snacks that high in protein and nutrient dense are your best options as they’ll not only fill you up, but help give your milk supply a boost.
Regardless of whether you’re breastfeeding, busy mum’s, especially those who are trying to lose baby weight can all benefit from incorporating snacks into their healthy eating plan.
You’ll often find that grazing on something small but filling between your main meals, makes you less likely to dive for the biccie jar or other sweet or savoury treats when the afternoon begins to drag.
A full and happy tummy is usually the best deterent for scoffing high fat, high sugar foods that we often grab out of convenience or because our blood sugar and/or energy levels have dipped, making us desperate for a quick fix.
Try stocking up on some of these healthy snack options for sustained energy and a milk supply to rival Daisy the cow!
Top snacks for breastfeeding (and busy) mama’s
- Whole grain cereal – The combination of complex carbs, calcium and vitamins and minerals make this morning staple a great option for an afternoon snack. Just add low fat milk for an extra calcium boost, essential for a good milk supply.
- Yoghurt – A tub or small bowl of yoghurt (like Jalna or the homemade variety) contains the dynamic duo of calcium and protein which are essential in high doses while breastfeeding. The probiotic or live cultures also found in yoghurt are great for keeping both your and you bub’s tummy healthy.
- Healthy Mummy smoothie – A Healthy Mummy smoothie can be an excellent mid morning or mid afternoon snack that will keep energy levels and milk levels boosted. If you’ve already had your morning or lunchtime smoothie, make up your snack using half the amount of milk/powder/fruit you’d use for a full serving.
- Raw nuts like almonds or brazil nuts – Nuts are a great source of protein, fibre and healthy fats, all which benefit both baby and mama. Just make sure you stick to the unsalted, raw varieties, as opposed to the roasted/flavoured options.
- Hard boiled egg – Eggs prepared in any way are a great addition to the breastfeeding mum’s diet as they are high in vitamin A, B12, riboflavin, iron and zinc, all extremely beneficial for growth and development
- Avocado and wholegrain crackers – Avocado is rich in folic acid which is essential for the development of the central nervous system. While babies get a healthy dose of this acid while in utero (usually from the food you eat and your pre-natal vitamins), it’s still an important element post birth for growth and development. Spreading avocado onto wholegrain crackers adds a helping of complex carbs for a filling and nuritious snack.
- Apple or banana chunks with nut butter – A double hit of protein and fibre, fruit with a nut butter spread with peanut butter, almond or cashew butters will fill you up and boost your healthy fats levels.
Healthy weight loss while breastfeeding
Have you heard about our 28 Day Weight Loss Challenge?
The Challenge is safe for breastfeeding mums and has over 1000 exclusive recipes in (all created by nutritionists and chefs and you can get access to all the Challenge tools, recipes, meal plans and exercises here – and the bonus news is that mums lose an average of 4-6 kg over 28 days).
