Breastfeeding is the “gold standard” nutrition for your infant and provides many benefits to mother, baby, and society. Despite all of the documented evidence of the benefits of breastfeeding, it still remains a somewhat controversial topic. Unfortunately not everyone views breastfeeding as the wonderful thing it is and many breastfeeding moms face criticism from family, friends, and co-workers about their decision to breastfeed, age of child at weaning, breastfeeding in public, etc.
HELPFUL HINTS FOR BREASTFEEDING THROUGH THE HOLIDAYS
The holidays are a joyous and busy time. A nursing infant can add to the stress that comes along with the holiday season. However, it is possible to balance the holiday parties, shopping, and tempting food while continuing to provide the optimal nutrition for your infant. The following sites provide tips to help mothers keep up with breastfeeding during the busy season!
Once you have a baby and initiate breastfeeding, it is NOT the time to start dieting and cutting calories to lose that baby weight. Nursing moms expend 400-500 calories a day if they are breastfeeding, even more if you are nursing multiple children. It is important to select nutritious snacks so that you are able to keep up the energy you will need to maintain a healthy milk supply and care for you and your baby.
The following are some simple snack ideas that you can eat while nursing-one handed
Almonds and raisins. You can mix these yourself and keep them in convenient ziplock baggies in different locations throughout the house.
Raisins are full of potassium, copper, iron, magnesium, riboflavin, Vitamin B6, Vitamin C, thiamin, niacin, calcium and folic acid.
Fresh and dried fruits can be placed at your breastfeeding areas in case you get hungry while breastfeeding. Choose from bananas, grapes, nectarines, apricots, plums, peaches, pineapple, apples, pears, raspberries, mangoes, blueberries, and blackberries.
• Prepare vegetables and keep them ready to munch on when you find the time. Carrots, celery, cucumber or zucchini slices, asparagus, green beans, baby corn and mushrooms. Most dips contain dairy products so be aware of how lactose can sometimes cause problems in nursing infants.
Some other healthy snacks
Peanut butter and crackers
Peanut butter and jelly on whole wheat bread
Cheese and crackers
Cottage cheese (packed with protein!) and fruit or vegetables
Yogurt (cultured or frozen)
Fruit smoothies (ice, milk or yogurt and fruit)
Cheese sticks/cubes (small portion)
The following is a healthy chicken recipe for dinner.
Easy Roasted Chicken and Vegetables
4 boneless, skinless chicken breasts, cubed
4 medium potatoes, peeled and cubed
8 carrots, peeled and sliced on the diagonal
1/2 onion, diced
1 can chicken broth
3 tbsp. extra virgin olive oil
2 garlic cloves minced
1 tsp. oregano leaves
1 tsp. basil leaves
1/2 tsp. sea salt
1/4 tsp. pepper
Place all of the cubed chicken and chopped vegetables into a large bowl. Drizzle the chicken broth and olive oil over top, and then add the garlic, oregano, basil, sea salt and pepper. Toss well. Pour into two large baking dishes that have been coated with non-stick cooking spray. Cover and bake at 350° F for approximately 1hour. Remove from the oven, stir well and continue to bake, uncovered, for another 30 minutes. Test the potatoes for doneness.