Breastfeeding requires time, energy, dedication, especially in the first period after the birth of the baby. If you are also a nursing mother, you will know that nutrition during this period is very important to have energy and to be able to cope with the demands of the day.
And because in a balanced diet the mid-day snacks are also important, here are some ideas for healthy, filling and nutrient-rich snacks that you need during this period.
Fresh and dried fruits
Aim to eat two cups of fruit a day. Both fresh and dried fruit are rich in nutrients, fiber and antioxidants and are a healthy option for snacking throughout the day.
Dried apricots.
Unsplash.com / Elena Mozhvilo
Cheese
Cheese can also be part of a balanced and healthy diet. Consumption in moderation is a necessary condition. Research also suggests that eating cheese reduces the risk of diabetes and heart disease.
Fresh vegetables
Vegetables are rich in minerals, vitamins and other nutrients. They should not be missing from your daily diet during this period and you can also eat them as a snack between main meals. Ideally you should eat three servings of vegetables a day. One serving is about two cups, says eatingwell.com.
Whole wheat crackers
Whole grain foods contain plant fibers which, among other things, enhance bowel motility. Crackers are a ready-made snack that you can always have by your side for those moments when you feel hungry.
Nuts
Nuts are an excellent source of good fats, protein and fiber. Peanuts, cashews and almonds are higher in protein, while pecans have the most carbohydrates.
Another option is nut butters, which you can combine with fruit or whole grain crackers.
Yoghurt
Yogurt contains protein and calcium. You can eat it plain or with fruit and nuts for breakfast or at any time of the day. It is a snack that does not need cooking and preparation and you can have it in your fridge at any time.
With information from eatingwell.com
