Milk production burns 500 calories a day, which means that breast-feeding mothers need to eat extra 500 calories a day to meet that need.
As baby gets bigger and hungrier, mothers may have to add even more calories-that is, until solids are added to the menu and the demand for breast milk gradually decreases.
Mothers also need an extra serving of calcium a day, for a total of 5.
Some nutritious, healthy and one-hand eatable snacks are, for instance:
cooked dried fruit, nuts, milk+fruit or yogurt+fruit smoothies, Greek yogurt, homemade muesli bars, dark chocolate bites, vegetables like carrots, cucumber, etc. with homemade dips (hummus, ricotta based dips, etc.), rice crackers.
Here a delicious and fast to make snack: Coconut Date Delight
Ingredients (makes one serve only)
- 3 Medjool dates, fresh
- 1 tablespoon pistachios, unsalted
- 1 tablespoon walnuts
- 1 teaspoon shredded coconut
- Cut dates in half and remove pits. Roughly chop pistachios and walnuts and combine.
- Fill each date half with nut mixture, sprinkle with coconut to serve.
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