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Breastfeeding

12 (vegan) Snacks For Breastfeeding Moms

December 17, 2019 by Jenni Madsen Leave a Comment

Breastfeeding is some seriously hard work. Did you know that exclusively breastfeeding can help you to burn 200-500 calories per day?

These snacks are protein rich and will help keep you full in throughout the intense days of breastfeeding!

This post contains affiliate links. Please see my disclosure at the bottom of the page.

NUTS

Nuts are chock full of protein, omega-3’s, unsaturated fats, fibre and vitamin E. They make a super easy to grab and eat snack, especially if you have your hands full with a baby (and/or other children!)

Almonds can also help get rid of a heachache, which is helpful if you are still avoiding tylenol while breastfeeding! These are by far our favorite kind to get as they are completely unsalted.

OATMEAL

Oatmeal can actually help increase your milk supply as well as being a nutritionally dense food. If you’re short on time, throw it in the microwave or add a 1/3 of a cup to your morning smoothie!

Overnight oats make an awesome option if you remember to do it the night before. Add equal parts liquid (almond milk, coconut milk) to equal parts oats with a tablespoon of sweetener and add toppings (fresh fruit, seeds, peanut butter).

APPLES AND PEANUT BUTTER

This makes such a good snack for mom and kids alike! Almond butter or seed butters can replace the peanut butter if you have an allergy. Apples have amazing benefits for your brain, including decreasing the risk of Alzheimer’s disease and to decrease decline associated with aging!

SMOOTHIES

green smoothie, simple easy vegan snacks for kids and toddlers

This is how I think of smoothies- You walk up to your metaphorical bank of health inside your body. You slam down a green smoothie and shout ‘I’m making a deposit for today and you can’t stop me!’

That’s what it’s like! You get one of those down and it’s a concentrated dose of vitamins, minerals and nutrients so if you do that and forget to or just don’t end up eating too healthy for the rest of the day, at least you got that down ?

My absolute favorite, can’t mess up, tastes good every time green smoothie?

  • 1/2 C almond milk (or soy, cashew, coconut)
  • 1 small pear
  • frozen banana
  • 1 tbsp almond butter
  • 1 C spinach or kale
  • 1/2 tsp vanilla optional

RELATED: VEGAN PROTEIN SMOOTHIES FOR WEIGHTLOSS

HUMMUS WITH VEGGIES AND PITA BREAD

Hummus got so many vitamins! It’s crazy!

  • manganese
  • copper
  • folate
  • magnesium
  • phosphorous
  • iron
  • zinc
  • thiamine
  • b6
  • potassium

Plus it packs a punch of 7.9 grams of plant based protein per 100 grams. Now add all that together with some beautiful healthy veggies? You are winning the healthy breastfeeding game!

FRESH FRUIT

Fruit seems to be getting a bad rep for having too much sugar. It’s high time this myth was dispelled. Fruit is one of the healthiest things you can eat, providing light, clean energy with sugar that is extremely different from the processed crap you get in candy.

Fruits are rich in dietary fibre, potassium and vitamin C. They boost energy, contribute to heart health and help control blood sugar levels.

RELATED: DOES FRUIT HAVE TOO MUCH SUGAR?

SUPER SEED CRACKERS 

This recipe is from Oh She Glows- all her recipes are amazing! Not gonna lie, this one ain’t quick. But once you make them, they’re easy to store or save in the freezer. And trust me, they are so worth it! Vegan and gluten-free, they contain sunflower seeds, oats, hemp hearts, raw pumpkin seeds, chia seeds and sesame seeds.

So, yeah.

A nutrition BOMB!

EDAMAME BEANS

Edamame are high in protein and they’re a complete protein source so they will keep you feeling full, perfect for a breastfeeding mom! They are chock full of vitamins and minerals and won’t raise your blood sugar.

They are super easy to steam, either on the stove or in the microwave. They are delicious with just a pinch of sea or pink himalayan salt crushed over top!

AVOCADO TOAST

avocado toast, snacks for vegan kids and toddlers, healthy, easy delicious

I know- everyone and their dog is talkin’ ’bout avocado toast. Well, there’s a reason for it!

It’s just so damn delicious and nutritious ?

Avocados are loaded with heart healthy fats, vitamins and minerals. They even contain more potassium than a banana! And they can help you absorb more nutrients from other plant food.

If you choose to do a whole grain or sprouted type of bread, this makes an incredibly nutrient dense food for breastfeeding moms!

Here’s my favorite way to eat avocado toast:

  • toast some bread
  • cut open an avocado
  • put about 1/4-1/2 of the avo on the toast and mash that shit with a fork!
  • squeeze some lemon
  • a pinch of salt
  • a dash of pepper
  • some fresh tomato slices
  • BAM!

CHIA SEED PUDDING

Chia seeds– they are tiny but fierce. Fiercely full of vitamins, minerals, protein and fibre! A 1oz serving contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are omega-3s).
  • Calcium: 18% of the RDI.
  • Manganese: 30% of the RDI.
  • Magnesium: 30% of the RDI.
  • Phosphorus: 27% of the RDI.

They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

All you need to do is mix:

  • 3/4 c almond milk
  • 1 tbsp maple syrup
  • 1 tsp vanilla
  • 3 tbsp chia seeds
  • 1 tbsp cacao (optional-for chocolate pudding)

Add to a container with a lid, shake well and let it sit in the fridge for a few hours or overnight. Then you can top with whatever you like!

NICE CREAM

Have you ever thought about why we take milk away from baby calves? It’s crazy that we are so protective of our own sweet babies, who we breastfeed and care for but then take the life giving milk meant for the baby calves. Cows are the same as us, they want to breastfeed their babies and care for them.

I never thought about it until I had my own baby and it really hit home-

Why are we exploiting a female body for her milk and/or eggs (in the case of chickens)?

So!

Why not choose to eat something that didn’t come from an exploited mother that is healthier and cruelty free? 

Nice cream usually consists of a base of bananas, a sweetener (like maple syrup or agave), a splash of almond milk and then either other blended fruits or just by itself to make vanilla or chocolate!

Here’s a basic recipe:

  • 4 frozen bananas
  • 1/4 c almond milk
  • 2 tbsp maple syrup
  • 1/2-1 tsp vanilla
  • optional: 2-4 tbsp cacao to make it chocolate

Blend in a high powered blender or a food processor!

RELATED: 8 VEGAN NICE CREAM RECIPES

FLUIDS

Did you know you need a whole extra quart (32oz) of fluids while breastfeeding? Of course water is the best option.

Some other options include:

  • Red Raspberry Leaf Tea (do you know the amazing benefits to this tea yet? I drink it from pregnancy through birth and beyond- find out why here!)
  • Herbal teas
  • Green juices 
  • Golden Tea

RELATED: BREASTFEEDING TIPS FOR FIRST TIME MOMS

It’s so important to listen to your body while you are breastfeeding. Eat when you’re hungry, remind yourself to keep hydrated.

It’s so easy to just put the baby before anything else and all of sudden you realize you really haven’t eaten anything or had enough to drink all day!

Take care of yourself so you can take care of your baby ❤

Are there any other major snacks you’d add to this last? Did you try anything you hadn’t before? Let me know in the comments!

Filed Under: Breastfeeding

Do You Need A Breast Pump While Breastfeeding?

May 7, 2019 by Jenni Madsen Leave a Comment

A big question new moms ask while still pregnant is-

Will I need a breast pump if I’m planning on breastfeeding?

And the answer is-

Maybe.

This guide will go over the different types available and why you may need one.

WHY WOULD YOU NEED A BREAST PUMP?

There are a few major ‘yes’s’ as to why you may actually need a breast pump!

  • If your baby is not able to breastfeed.
  • If your baby isn’t getting enough milk and you’d like to try to increase your milk supply with a pump.
  • If you will be separated regularly or returning to work.
  • If your baby is premature and too small to nurse properly.

WHY YOU WON’T NEED A BREAST PUMP

  • If you are planning on exclusively breastfeeding and won’t be leaving your baby occasionally for more than a few hours.
  • If breastfeeding is going well.
  • You may need to remove breastmilk but such a small amount that a pump is not necessary.

Something I wish I had known before having my first baby is that 6 months is not a long time, AT ALL. And by 6 months, your baby will most likely be starting on solids and your milk production will be regulated. So depending on your situation (how long your maternity leave is, if you’re a SAHM, or going back to work), by 6 months you’ll be able to go out even longer than a few hours no problem.

What I’m saying is-

Don’t make the mistake of buying an expensive electric pump if you are planning on going out for dinner, a movie or leaving your baby for an hour or two in the beginning. It’s not necessary!

RELATED: HOW TO BREASTFEED (TIPS FOR 1ST TIME MOMS)

DIFFERENT TYPES OF BREAST PUMPS

HAND PUMP:

Hand pumps are exactly what they sound like- A pump that is worked by hand to express milk. Reasons for needing a hand breast pump are:

  • If you are planning to be away from your baby more than a few hours, a few times a week. It’s nice to have an easy way to pump some milk for the caregiver while you are gone, even it it’s just for peace of mind.
  • If you are going on a trip and don’t want to pack a heavy pump that takes up a lot of space.
  • If you are needing to pump but won’t have easy access of an outlet.
  • If you are wanting increase supply but don’t need the high cost electric pump to do so.

Hands down- the BEST hand pump is this one! It’s an insanely good price and has over 7000 positive ratings on Amazon. Moms LOVE this pump!

ELECTRIC PUMP

An electric pump uses a motor to mimic the way a baby would breastfeed to express milk into an attached bottle. Reasons for needing an electric pump are:

  • If you are returning to full-time (or part-time if it’s before 6 months) work where you will be away from your baby for long stretches.
  • If your baby is premature and not able to nurse properly, you may want to invest in a higher end pump to make sure you can keep your supply up so you can eventually start breastfeeding. Some hospitals have the option of renting a pump which can be easier on your budget. 
  • If your baby is not able to nurse properly.
  • If you are having troubles with milk supply and would like to try to increase it.

HAND EXPRESSION

There are a few instances where you can use hand expression before buying a hand or electric pump. These would be:

  • To relieve engorgement at the beginning (be careful not to use this too often though, as expressing too much milk can actually increase your supply.)
  • To increase supply (gentle hand expression after a feed can stimulate more milk production.)
  • In an emergency, it’s always free and always available.
  • It can help treat plugged ducts or mastitis.

RELATED: HOW TO HAND EXPRESS AND STORE BREAST MILK

A lot of moms are told that it’s imperative that you have a breast pump while breastfeeding so you can take time away from your baby or give dad a chance to bond. You can absolutely take time away from your baby without needing to pump, even in the beginning and definitely by the time your baby is trying solids. Dad can absolutely bond with baby without feeding them from a bottle!

 

Filed Under: Breastfeeding

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