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15 Smart Snacks for Breastfeeding Moms

Nutrition dos for when you're nursing

As a rule, many new moms feel hungry a lot of the time. In addition to feeding your baby, your body is recovering from the process of giving birth. The American Dietetic Association (ADA) recommends that nursing moms consume 500 calories more than they would normally consume. Use these healthy ideas for snacking while breastfeeding.

Basic Nutrition for New Moms
Try to keep the healthy mindset that you (hopefully!) had during pregnancy: Choose foods that are high in protein and dense in nutrients. Eating a variety of foods (fruits, veggies, grains, proteins, and fats) goes a long way in helping you get the nutrients that you need. This will help you to have more energy, recover more quickly, and help to support a healthy milk supply.

So, what to snack on?
 
1. Bowl of Whole Grain Cereal
2. Cheese and Multigrain Crackers
3. Yogurt
4. Fruit Smoothie
5. Nuts
6. Avocado Slices and Whole Grain Crackers
7. Protein Bar
8. Hard-Boiled Egg
9. Whole Wheat Pita with Hummus
10. Small Bagel with Cream Cheese
11. Half a Sandwich
12. Carrots and Celery with Low Fat Dip
13. Nut Butter with Apple Slices
14. Salad
15. Fruit
*see http://www.babyzone.com/baby/feeding_nutrition/breastfeeding/photos_snacks_breastfeeding/18  for the full details of benefits associated with the above suggestions.
 
More Nursing Diet Tips
  • Stock up. If any of the snacks can be prepped ahead (i.e., cutting up carrots or fruit), do so, and keep them in plastic containers in your pantry or desk drawer. It will make grabbing a good, healthy choice when you feel hungry so much easier.
  • Hydrate! Drink six to eight glasses of water a day. It is a good idea to have water with you when you nurse. Most moms feel thirsty when nursing due to hormones, so drink up!
  • Note your nutrients. While you are breastfeeding, it is a good idea to finish taking your prenatal vitamins and then begin taking a regular multivitamin, Check with your OB to make sure the vitamin you are taking is right for you.
  • Keep a list of these snack ideas around, so you won’t be at a loss for choices!
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    More Nursing Resources
    It's easier than you think to nail a good breastfeeding diet. Here's how: And for basic breastfeeding help (or hints for getting started), read on!

    New Mom & Baby Workout

    Weeks after your baby's birth your doctor gives you the o.k. to resume your workout program or suggests you start one. The problem is you have no time, no energy, and sometimes you don't feel like leaving your baby's side. Don't worry you can get in great shape with the help of your little one and these easy exercises.

    Side Step Rocker
    Hold your baby across your arms and close to your chest. Stand with feet hip width apart, shoulders back, and abs tucked in. Take a big step to the right, push your butt back, and keep your upper body upright as you bend your knees until your legs are almost parallel with the floor. Rock your upper body and baby to the right while contracting your abs. Push through your right heel and raise back up to starting position. Repeat on the left side. Do 1 set of 20 alternating sides.

    One Arm Wall Push
    Hold your baby upright with your right arm and his/her head resting on your right shoulder. Stand arms length in front of a wall with feet wider than shoulder width apart. Place your left hand on the wall. Bend your left elbow so that your forehead almost touches the wall then push back up to starting position. Repeat 10 ten times on each side.

    Decline Crunch With Twist
    Sit down on the floor with knees bent and feet flat on the floor. Hold your baby across your arms and close to your chest. Sit up as tall as you can then lean back about 4 inches and twist your upper body slightly to the right as you contract your abs. Raise back up to starting. Repeat on the left side. Do 1 set of 10-15 alternating sides. If this is too difficult for you just eliminate the twist at the end.

    Good Morning Kickbacks
    Hold your baby upright across your chest and stand with feet hip width apart in front of your bed. Keeping your legs straight (don't lock your knees) start pushing your butt back and bend forward so your baby and upper body rest on the bed. Keeping both legs straight kick your right leg back so it's parallel with the floor. Return to standing position and repeat on the opposite side. Do 1 set of 10-15 alternating sides.

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    Exercise For Mom and Baby

    Now that you're a mom, isn't it sooo easy to slack off the exercise? After all, looking after a baby is a 24-hour job. So our workout schedule, well... just doesn't 'work out' the way we like it to be.

    So what are the excuses of putting off the exercise now that you have a baby?

    • "Who's gonna look after my baby when I exercise?..."
    • "I'm reluctant to leave my baby with a babysitter..."
    • "With all the work I put in looking after the baby, I don't need the extra exercise. I'm exhausted enough!"

    Answers?

    Well, working out doesn't mean you have to part with your baby. There are ways you can enjoy exercise together (you'll find out what they are below). And here are all the wonderful reasons why you should set aside an "exercise for mom and baby" time everyday:

    • Daily physical activity reduces stress. It can help you sleep better
    • Fitness helps keep you healthy and has been linked to reducing the risk of some diseases and to warding off depression (goodbye to post partum depression or just those days when your baby's turned into a monster!)
    • Exercising like strength training can help prevent osteoporosis
    • Exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer (remember, motherhood doesn't end at 6pm!)

    Now have I told you why it can be good for your baby too?

    read more

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    Get Moving! Mom and Baby Exercise

    By Natasha Polak

    Many women celebrating the early months of motherhood share the same complaints: fatigue, lack of energy, and an inability to "get going." The irony is that daily exercise has been proven to help increase stamina and improve bodily functions. Yet the 1999 Surgeon General's Physical Activity and Health report reveals that women are less likely than men to be physically active. In addition, 60 percent of women aren't getting enough exercise to provide them with the maximum benefits of wellness. This includes women of all ages—including those who have recently given birth.

    Looking for more motivation to get moving? Consider the following benefits of exercise for moms:
    • Healthier and stronger bones, muscles, and joints.
    • Reduction in body fat and controlled weight level.
    • Increased mental improvement, reducing occurrences for postpartum depression, anxieties, or stress.

    Postpartum Exercises with Your Newborn
    Having a baby in the house can sometimes feel overwhelming, and maintaining physical fitness may the last thing on a new mother's mind; yet if you were exercising before and during pregnancy, or even if you've never exercised in your life, now is the perfect time to get started or revisit a fitness routine. Don't want to take time away from your little one? You and your baby can even exercise together!

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