Namita Nayyar
5 Tips to manage food cravings while breastfeeding? Diet you followed to keep up with an adequate diet with macro and mini nutrients.
Shannon Leach
Breastfeeding is absolutely a time where you need a LOT of calories, but there’s a fine line between having an excuse to eat everything in sight and ensuring you’re getting enough of the right calories (macro and micronutrients) and enough calories to maintain your supply.
Since I had my daughter, I’ve been drinking a superfood shake daily that is packed with nutrition — probiotics, prebiotics, antioxidants, superfoods, adaptagens, and more. I’ve also been incredibly intentional about eating foods that have been considered galatogogues (foods that can increase supply), including green leafy vegetables, whole grains (especially oats), chia seeds, carrots, garlic, and nuts/seeds (I’m OBSESSED with nut butters).
Tips to manage cravings while breastfeeding?
- HYDRATE! Your brain will often tell you that you are hungry, when, in fact, you need water. A non-breast-feeding person should be drinking ½ of their body weight daily in water (Ex: If you weigh 200 pounds, drink 100 oz per day). If you’re breastfeeding? That should be even higher. When you first feel hungry, have a glass of water and reassess.
- Make sure you know how many calories you need per day, as well as how many servings of all the essential food groups you need (protein, fats, carbohydrates, fruits, veggies, etc). Good fats, carbs, and protein especially have been essential in my breastfeeding & postpartum journey. Since on average, a breastfeeding mom burns 500 calories extra/day, you must account for those calories and make sure you’re getting enough.
- Eat smaller meals every few hours and be sure to have protein with every meal. This has certainly helped me stay fuller throughout the day. I’ve followed a meal plan that helps me pair macronutrients in the right way and have helped other moms how to use this same plan!
- What are you craving? It could mean your body NEEDS something else. For example, are you craving chocolate? Sometimes this means your body needs magnesium, which can be found in nuts, green veggies, and raw cacao nibs. You might find that you’re able to satisfy your cravings with healthier options.
- Have HEALTHY snacks on hand so that you can grab those instead. Are you craving something crunchy? What about carrots & celery with hummus. Craving sweet? What about yogurt + honey or baked apples?
I followed a nutrition plan designed to follow while pregnant and then while breastfeeding, too! I used it during my twin pregnancy, to ensure I was getting plenty of the right calories. Then used the same plan (still do!) while breastfeeding. Saying that, ENJOY the treats!
I satisfied my cravings during pregnancy & while breastfeeding when I had/have them (burger, kettlecorn, ice cream, you name it!) But all in moderation! No nutrition plan should be one in which you feel deprived or have anything that is totally off limits. Enjoy that slice of cake every now and again. Just do your best to fuel your body well most of the time.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
