Easy Protein Boosters For New Breastfeeding Moms
Breastfeeding is a difficult time for new mommies, especially if your baby doesn’t latch on very well or you are struggling with sore nipples. But don’t fear – there are tons of easy and healthy snacks that you can make in order to help build up protein levels. Here are the best ones for new breastfeeding moms so that you never worry about nutrition again!
Are you a new breastfeeding mom?
There are so many things to keep track of when breastfeeding – from making sure to eat enough protein to keeping up with your daily workouts – and it can be hard to find the time to do it all. But don’t worry, we’ve got you covered! Here are six easy protein boosters that will help you meet your breastfeeding goals.
1. Protein shakes: A quality protein shake can be a great way to help meet your daily requirements for breast milk. Make sure to choose a shake that is low in sugar and calories, and has plenty of healthy ingredients like fiber and nutrients. Try blending your own protein shakes using fresh or frozen fruits and vegetables.
2. Smoothies: Another great way to get your protein is by blending fruits and vegetables together into a smoothie. Add some milk or yogurt if you need more calories or sweetness, but don’t forget the protein! Choose high-quality proteins like eggs, chicken, or tuna.
3. Quinoa: Quinoa is a great grain choice if you’re looking for something healthy and filling for breakfast or lunch. It also contains all nine essential amino acids, which are key for breastfeeding moms. Add quinoa to sou ps, salads, and smoothies for additional protein.
4. Beans: Add beans instead of meat to almost any meal for extra protein. Black beans are a great source of fiber and protein, which can be added to soups or salads. You can also use them in place of tofu in recipes that you’d normally use chicken or beef (like chili).
5. Nuts: Nuts like almonds and walnuts are great sources of healthy fats and protein-rich foods. They’re especially rich in oleic acid—another type of fat that’s particularly important for breastfeeding moms because it helps the body absorb nutrients—and vitamin E, which protects against oxidative damage caused by free radicals.
6. Seeds: Seeds like chia and flaxseeds are great additions to any meal. They’re rich in fiber and omega-3 fatty acids, which can help your body get more of the healthy fats it needs to function properly. Chia seeds are especially high in antioxidants. Flaxseeds are also a good source of fiber.
7. Leafy Greens: Leafy greens like kale, collard greens and spinach are packed with vitamins and minerals that help the body function normally, including iron, calcium and potassium.
8. Broccoli: Another colorful veggie you may have overlooked is broccoli, which is high in vitamin K, an antioxidant that supports bone health during breastfeeding (especially for women who may be at risk for osteoporosis).
What are some easy protein boosters for new breastfeeding moms?
Some easy protein boosters for new breastfeeding moms are Greek yogurt, eggs, and cottage cheese. These foods are high in protein and can help to sustain breastfeeding moms throughout the day. Additionally, protein-rich snacks such as trail mix or an energy bar can also be helpful. What are some easy protein boosters for new breastfeeding moms?. Some easy protein boosters for new breastfeeding moms are Greek yogurt, eggs, and cottage cheese. These foods are high in protein and can help to sustain breastfeeding moms throughout the day. Additionally, protein-rich snacks such as trail mix or an energy bar can also be helpful.
Why Protein is Important
Protein is an important nutrient for breastfeeding moms, and it’s essential that you provide enough to help your body heal and build new tissue. Not only does protein help keep you feeling fuller longer, but it also helps to maintain your energy levels and keep your skin healthy. Here are five easy protein boosters to help support breastfeeding moms:
-Whey protein: Whey is a high-quality, undenatured form of protein that’s easily absorbed by the body. Pairing whey with fruit or milk provides a balanced source of nutrients that can help boost your milk production. Try mixing 2 tablespoons of whey with 8 ounces of milk or juice for a quick and nutritious snack or drink.
-Chia seeds: Chia seeds are a good source of omega-3 fatty acids, fiber, and protein. They can be added to smoothies, yogurt, cereal, or oatmeal for an extra boost of nutrients and texture. For best results, mix 1 tablespoon of chia seeds with 3/4 cup of water or milk for a filling breakfast or lunch.
-Quinoa: Quinoa is a type of grain that’s high in fiber,
The Best Booster Snacks for New Breastfeeding Moms
When you’re breastfeeding, it can be tough to find the energy to take on a whole workout, much less eat a full meal. That’s why it’s important to have easy protein boosters around to help you get the protein your body needs. Here are four of the best:
1. Peanut Butter and Jelly
This classic combo is a great way to get a boost of protein and energy. Simply mix some peanut butter and jelly together and have it as a snack or breakfast cereal.
2. Banana and Yogurt
Bananas are a great source of potassium, which is important for keeping blood pressure stable while breastfeeding. Plus, they provide an easy way to increase your daily calcium intake. Add some yogurt for added flavor and nutrients.
3. Greek Yogurt with Blueberries or Raspberries
Greek yogurt is high in protein and low in sugar, making it a healthy snack option for breastfeeding moms. Add some fresh fruit for extra flavor and nutrients.
4. Trail Mix with Nuts and Seeds
Trail mix is a great way to get your dose of omega-3s and other essential nutrients while satisfying your hunger craving at the same time. Nuts in particular are a great source of protein, along with plenty of fiber to keep you regular. Add some fresh fruit for added flavor and nutrients.
5. Spiced Milk or Hot CiderSpiced milk (also known as dhaale ka phool) is the perfect way to get your daily dose of calcium without the dairy—it’s also high in iron for mommy-to-baby blood circulation and immunity building! Add some honey for added flavor and nutrients.
6. HummusWith its healthy dose of protein, yogurt, and other nutrients, hummus makes a great alternative to chips or crackers during pregnancy or breastfeeding—it doesn’t have that stale food feeling like chips do! Add some black pepper, garlic, and lemon or lime juice for added flavor and nutrients.
7. BroccoliStarch should be the only carbohydrate source that you consume during your prepregnancy weeks (and even months), and broccoli is one of the healthiest options out there! Add it to soups, stir fries, salads, smoothies—you name it. When in doubt about how to incorporate it into your diet, take a creative approach by mashing some in with some quinoa and making an omelet with it!
8. OatmealOkay…this one sounds like a no-brainer but I’m sure everyone has tried one of two spoonfuls of oatmeal before they realized that they weren’t very good for them . It is a great source of fibre, potassium and folate to name just a few. So when in doubt about what to eat for breakfast, reach for that old reliable oatmeal instead!
9. Broccoli RabeHere’s another vegetable that you can enjoy in many different ways! Broccoli rabe is a great substitute for pasta when it comes to your prepregnancy diet—it offers a great dose of vitamin K but also contains more vitamin C than spinach. If you don’t have time to make spaghetti sauce (who does?) try making your own with kale and broccoli rabe instead!
10. Dark ChocolateDark chocolate is amongst the healthiest foods out there so you should add it to your prepregnancy diet anytime you are able to. You can find dark chocolate bars, chips and even powders at a lot of grocery stores these days so you have no excuse to not include this amazing fruit as part of your diet!
11. OatmealOats are another superfood you can enjoy in prepregnancy, especially if you make them into oatmeal muffins instead of using instant oatmeal. Top with fresh blueberries and runny cream, take it with you for breakfast on the go or save it for when you reach a healthy weight—either way it’s a win!12. QuinoaQuinoa is an ancient grain that has been enjoyed by many cultures throughout history. Eaten whole or ground for savory dishes, quinoa never disappoints—