Breastfeeding Nutrition: Eating for Three
While you were pregnant, you probably paid attention to what you ate – maybe ensuring that you didn’t go too long between meals or that you were getting enough protein in your diet. Once the babies are born, it’s easy to loose track of your own nutrition as you focus on feeding your new babies. But it’s still important for you to eat well – ESPECIALLY if you are breastfeeding. Just like when you were pregnant, you’re eating for THREE!
Here are some tips:
- Try to eat regularly – every few hours. Breastfeeding burns a TON of calories, and you need to stay well fed to keep up your energy. Stock your fridge with grab-and-go snacks you can eat one handed. This can be as simple as preparing a stack of sandwiches to eat throughout the day, or making some snack boxes with rolled deli meat, cheese, and sliced apples. If your partner or mom has time, this is something they can do to help you even if they won’t be around during the day when you need to eat!
- For more protein-rich options, consider preparing a whole batch of hard boiled eggs or making a smoothie with fruit and yogurt. If you or your babies don’t tolerate dairy well, you can also add a non-dairy protein powder to a smoothie for an extra boost.
- Keep some healthy granola bars near your regular nursing spots for a quick snack. You may even want to keep some food near the bed for middle of the night nursing sessions – though you may want to pick something that’s less crumbly for eating in bed!
- It’s also important to stay hydrated. Keep a big bottle of water near your nursing station so you can sip when you’re thirsty. If you’re supporting your milk supply with an herbal tea, you can brew a large batch and drink it over ice throughout the day.
Making enough milk for two or more babies takes a lot of extra calories – some recommendations suggest an extra 500 calories and 10 grams of protein PER BABY. It’s definitely not the time to start a diet!