When you’re breastfeeding, your hunger levels can sometimes feel insatiable. This comes as no surprise considering the energy and nutrients required to produce breast milk. Your body is working overtime to nourish your little one, and this increased demand for calories and specific nutrients can leave you feeling constantly hungry.
Increasing Nutrient-Dense Foods
One way to help control your breastfeeding hunger is by focusing on consuming nutrient-dense foods. These are foods that provide a high amount of nutrients relative to their calorie content. Opt for foods like leafy greens, nuts, seeds, lean proteins, and whole grains. These foods not only help satisfy your hunger but also ensure that you’re getting essential vitamins and minerals.
Stay Hydrated
Dehydration can sometimes be mistaken for hunger. Make sure you’re drinking plenty of water throughout the day. Breastfeeding can increase your fluid needs, so staying hydrated is crucial. Aim to drink water regularly and consider carrying a reusable water bottle with you to make it easier to remember to hydrate.
Listen to Your Body
Pay attention to your body’s hunger cues. Eat when you’re hungry and stop when you’re full. It’s easy to fall into the trap of mindless snacking when breastfeeding, so being mindful of your hunger and fullness signals can help prevent overeating.
Include Protein and Fiber
Protein and fiber are two nutrients that can help you feel full and satisfied longer. Incorporate sources of lean protein like chicken, fish, tofu, and legumes into your meals and snacks. Fiber-rich foods such as fruits, vegetables, and whole grains can also aid in keeping you full between feedings.
Meal Planning and Preparation
Planning and preparing meals in advance can be a lifesaver when you’re busy with a newborn. Take some time each week to plan out your meals and snacks. Having healthy options readily available can prevent you from reaching for less nutritious, convenient foods when hunger strikes.
Snack Wisely
Choose nutrient-dense snacks to satisfy your hunger between meals. Greek yogurt with berries, a handful of nuts, or a piece of whole fruit are all great options. Avoid reaching for sugary snacks or processed foods that may leave you feeling hungry again shortly after eating.
Get Adequate Sleep
It’s no secret that sleep deprivation can disrupt hunger hormones and lead to increased cravings. While getting enough sleep with a newborn can be challenging, try to rest when you can. Enlist the help of your partner or a loved one to take over baby duties while you catch up on some much-needed rest.
Stay Active
Regular physical activity can help regulate your appetite and improve your overall well-being. Incorporate gentle exercises like walking, yoga, or postnatal workouts into your routine. Not only can exercise help control your breastfeeding hunger, but it can also boost your energy levels and mood.
Seek Support
Don’t be afraid to ask for help when you need it. Whether it’s assistance with meal prep, emotional support, or guidance from a lactation consultant, reaching out to others can make a big difference. Surround yourself with a supportive network of friends and family who can offer encouragement and assistance.
Practice Self-Care
Remember to take care of yourself during this challenging and rewarding time. Self-care looks different for everyone, whether it’s taking a relaxing bath, going for a walk alone, or simply enjoying a quiet moment with a cup of tea. Prioritize activities that help you feel refreshed and rejuvenated.
Consult a Healthcare Provider
If you’re struggling to control your breastfeeding hunger despite trying various strategies, consider speaking with your healthcare provider. They can offer personalized advice and support to help you navigate this unique and demanding time in your life. Don’t hesitate to seek professional guidance if you need it.
