Need snack ideas while breastfeeding?
Thursday 2 August 2018
Snacks are an excellent way to meet your nutrition needs when breastfeeding. But before you reach for the chips or biscuits - check out these alternatives:
• One large piece of fresh fruit eg. apple, peach, pear, banana.
• Two small pieces of fresh fruit eg. kiwi fruit, small peaches, plums
• 1 cup of fresh fruit salad, grapes or berries
• 3 or 4 wedges of watermelon
• 8 dried apricot halves
• 6 Macadamia nuts or 8 pecan halves
• 1 rounded tablespoon of almonds, cashews, hazelnuts or mixed nuts.
• 200g tub of low fat yoghurt
• 2 crisp breads with tomato and pepper (make sure the crisp-breads have more than 2 – 3g of fibre per serve)
What about treats?
It’s ok to have a treat once in a while. The best way to do this is to eat mindfully and savour – the dietary guidelines include 0 – 2.5 treats a day (as long as the rest of the food groups are covered!). One ‘treat’ equals:
• 1 chocolate coated, cream filled biscuit
• 2 plain or 1 cream filled biscuit
• ½ a small muffin, lamington or cup-cake
• 3 small squares of chocolate
• 3 liquorice allsorts or 8 jubes
• 7 corn chips or potato crisps
• 1 Tbsp butter, margarine or oil
A great recipe for seedy crackers is available from the Dietitians Association of Australia
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