what to eat to support your milk supply

3 Nutrient-Dense Snacks for Nursing & Pumping Mothers

As a lactating mother, it's important to maintain a healthy and balanced diet to ensure that you and your baby are getting the proper nutrients. Snacking throughout the day can be a great way to keep your energy levels up and provide your body with the nourishment it needs. Here are three nutrient-dense snacks that are perfect for nursing mothers:

Trail mix

Trail mix is a great snack for nursing mothers because it's packed with protein, healthy fats, and complex carbohydrates. You can make your own trail mix with nuts, seeds, dried fruits, and dark chocolate chips. Nuts like almonds and walnuts are high in protein and healthy fats, while dried fruits like apricots and raisins provide a natural source of sugar and fiber. Dark chocolate chips provide a little sweetness and are high in antioxidants. And it's easy to eat with one hand while nursing!

Greek yogurt with berries

Greek yogurt is a great source of protein and calcium, which are both important for nursing mothers. Berries like strawberries, blueberries, and raspberries are high in antioxidants, vitamins, and fiber. Mix a serving of Greek yogurt with a handful of berries for a delicious and nutritious snack.

Hummus with veggies

Hummus is a great source of protein and healthy fats, and it's also high in fiber. Pair it with a variety of raw veggies like carrots, cucumbers, and bell peppers for a nutritious snack that will provide you with the vitamins and minerals your body needs. You can also try making your own hummus using chickpeas, olive oil, and tahini for an extra nutrient boost.

In addition to these snacks, it's important for nursing mothers to stay hydrated by drinking plenty of water throughout the day. Aim for at least eight glasses of water per day, and consider adding in other hydrating drinks like coconut water or herbal tea. By snacking on nutrient-dense foods and staying hydrated, you can ensure that you and your baby are getting the nourishment you need.