Your diet while nursing is not only about your own health and well-being, but also that of your child. Unfortunately, nursing mothers that are constantly on the go will often find themselves succumbing to the temptation of junk food which means worse nutrition for the baby and a difficult time of getting back that pre-pregnancy body. Here are some simple tips to keep in mind to keep you fuller longer without unhealthy snacks or time-consuming meal prep.
Listen To Your Body
More than practically any other time in their life, pregnant and nursing moms need to be in tune with their body when it comes to their diet. This includes letting your hunger guide when you eat and what you eat. On average, nursing mothers need about 500 more calories than non-nursing women, but that it is not an excuse to eat unhealthy foods. Learning to tell the difference between actual hunger and eating out of habit is an important skill to develop.
Keep Water Within Arm’s Reach
Breast milk is made up of around 87 percent water, and this means that hydration is going to be vital. Nursing mothers want to increase their water consumption and ensure that they have water on-hand at all times. Keeping a few refillable bottles in the fridge is a great way to simplify the process and anyone getting tired of plain old water can toss in a few slices of fresh fruits and vegetables. Some great produce to put in your ice cold water includes citrus fruits, strawberries, cucumber, and frozen grapes.
Cook the Good Foods in Bulk
When you have decided to cook or prepare healthy food, consider making it in bulk to cut down on prep work later on in the week. This may include cutting up a few more veggies or fruits, bagging them, and then using them to munch on in the coming days. The same can be said for healthier dinners which can be used as a go-to snack for a week or longer. On cheat days or when cooking not-so-healthy dinners, make a small serving so you aren’t tempted to save it and eat it throughout the week.
Don’t Start Any Dramatic Diets
As time goes on a mother’s body will slowly adapt to nursing, but there will still be some stress on the body and change to the metabolism. Outside of clean and healthy eating habits, nursing mothers should not attempt any dramatic diets or cleanses. This is a time in which mothers should be focusing on a diet of fresh produce, whole grains, and lean proteins. If you are looking forward to a major cleanse or more comprehensive diet change, wait until after you are done nursing to attempt it.
Drink Your Fruits and Veggies
Getting enough fruits and veggies is one of the most difficult habits for busy and nursing moms. A simple way to combat this is to beginning drinking your fruits and veggies in a smoothie. One of the best habits to get into is to have baggies of pre-diced fruit and veggie mixes to toss into the juicer each morning. Some of the healthiest veggies to use include greens such as kale, spinach, collards, and broccoli rabe. If the taste is not quite to your liking, try tossing in some frozen pineapple, berries, and coconut chips.
This contribution is a guest article from Cherry Creek Medical Weight Loss Center. They handle a wide variety of needs for their clients, including BHRT therapy, B12 injections, as well as personalized nutrition plans.