As a new mom I had trouble eating well while surviving on 2 hours of sleep and nursing twins every hour and a half. (Don’t worry, that schedule only lasted 4 months. They are 7 months old now. I sleep 8 hours a night and only nurse them every 2-3 hours during the day.)
But, I still don’t have time to cook everyday. So I asked my friends at ThriveRD for advice on eating well while taking care of yourself and little one(s).
Post Natal Nutrition Tips
Nutrition Tips For Breastfeeding Moms
If you’re breastfeeding your baby, you’re providing him or her with the nutrients that will promote growth – so make sure to fuel your body right! Here are a few tips to make sure you’re getting the best nutrition possible:
While breastfeeding, you need 500 extra calories per day during the 1st six months
Although each baby may not consume 500 calories per day, if you’re breastfeeding twins, you should still double your calorie intake and aim for an extra 1,000 calories per day
Example of an additional 500 calories = peanut butter and jelly sandwich on whole wheat bread + 8 ounces of whole milk
Example of an additional 1,000 calories = peanut butter and jelly sandwich on whole wheat bread + 8 ounces of whole milk + 1 banana + 2 slices of cheese + 10 baby carrots and 1/4 cup hummus
Increase your fluid intake: 12 (8 ounce) cups of non-caffeinated fluid per day is recommended ***Don’t have time to re-fill your water glass? Go for fruits and vegetables with a high water content such as cucumber (96.7% water), iceberg lettuce (95.6% water), celery (95.4% water), radish (95.3% water), tomatoes (94.5% water), green peppers (93.9% water), cauliflower (92.1% water) , watermelon (91.5% water), spinach 91.4% water), strawberries (91% water), broccoli (90.7%) water, grapefruit (90.5% water), baby carrots (90.4% water), and cantaloupe (90.2% water)
Extra calcium is needed while breastfeeding (1,250mg/day) — besides dairy, almonds, fortified juices/cereals and vegetables such as broccoli, spinach and all leafy greens are high in calcium
What healthy meals can be made in 5 minutes or with one hand (since most people only have one baby to hold)?
– Grab and go snacks (with one hand!): handful of almonds + strawberries, 1 slice of cheese on top of toasted whole wheat bread, cup of edamame beans, baby carrots and/or cherry tomatoes dipped in hummus, snack bars such as Kind bars or Lara bars, unsweetened dried fruit + mixed nuts, original flavor beef/turkey/salmon jerky
– Grab and go meals: turkey or chicken breast + mustard/hummus/olive oil and vinegar + sliced cheese in a wrap or whole wheat tortilla, smoothie with kale/spinach, banana, plain yogurt, almond or organic cow’s milk, classic PB & J with a twist — using whole wheat bread, 2 tbsp. natural nut butter, berries of choice such as raspberries (instead of jam!)
Stay tuned for ThriveRD’s tips for brides to be!
Check out their website here.