Healthy Eating And Snacks Ideas For Nursing Moms
HEALTHY EATING AND SNACKS IDEAS FOR NURSING MOMS.
The best foods to eat while breastfeeding
You’re probably already stressing out about having a newborn at home, so don’t let what you’re eating add to your stress.
“As long as a person is eating a very diverse diet, they’re going to do just fine,” she says. Here are some great options she recommends adding to your diet:
Ingredients like oatmeal, brown rice and whole-grain pasta are important to keep in rotation because they are naturally high in fiber, minerals and vitamins, as well as carbohydrates, protein and healthy unsaturated fats.
For people who are not vegetarians, eating beef can provide you with essential B vitamins and most importantly, zinc. Zinc will help you maintain your energy.
Instead of grain-fed beef, look for grass-fed beef, which has less fat and calories, and has more omega-3s. And it doesn’t contain any added hormones or antibiotics.
Another great option for non-vegan individuals who are breastfeeding, eggs offer protein, vitamin B12, vitamin D and folate.
“The most important nutrient in eggs is choline, which is necessary for nervous system development and for building cell structure,” says Hudson.
For vegans, options like lentils, dried fruits, leafy greens and enriched cereal can be a great substitution for the health benefits of eggs.
Load up on ingredients like kale, collard greens, spinach and cabbage. They are full of vitamins A, C, E and K, fiber and calcium. Consider these options when you’re making a salad and sandwiches.
Don’t overlook the power of black beans, garbanzo beans and lentils. They contain vitamin K, antioxidants and calcium, making them great additions to soups and stews.
A study has shown that legumes play an important role in preventing and managing a variety of health conditions.
Go Greek here, says Hudson. While there are many great yogurt options full of calcium, Greek yogurt, which isn’t as processed as most kinds, also contains a higher amount of protein.
Vitamin A, which helps with vision, can be found in sweet potatoes. It also helps organs like your heart, lungs and kidneys form and maintain themselves.