One thing I am finding being back at work is the need for snacking. With my nursing calorie count (I swear this is like the only bone we get thrown), I am needing to eat pretty often. This can be a good and bad thing. More food = awesome but you need to calibrate it right. While eating 4 Reese’s cups SEEMS like a good idea, it probably will suck later.
To add to the crazy, I have some dietary restrictions to try and help Ollie’s tummy. This combo of needing to make sure I eat enough to produce enough milk AND make sure the milk doesn’t upset him isn’t an easy equation. Knowing I needed help, I turned to a nutritionist. Luckily, my work/life and healthcare at work provide such a service ::ducks from daggars:: I know very few would have this luxury SOOOOO I thought I would share some good info on snacking I learned. A few helpful facts to help you get the most out of your snacks so you will feel energized and not fall asleep by 3.
Aim for 100-150. Nursing mom? You get more! Luckily this might seem pretty reasonable with the arrival of 100 calorie packs of things. This amount will keep you full but not cut into your meal count.
Strategic snacking is just that…a strategy. Pairing items to keep your glucose and energy levels normal. We all know sugar crash…I mean we have kids…so we need to balance our snacking to avoid it. How my nutritionist defined them was you always need an anchor and a fuel. Anchors being proteins and healthy fats and fuel being carbs and sugars.
Examples of Anchors
Hard boiled egg
Examples of Fuel
Fruit (dried or fresh)
Baked Potato (go sweet potato for extra fun)
Now you start pairing.
Dip your carrots in hummus
English muffin with peanut butter
Baby bell cheese with crackers and an apple
Greek yogurt with fruit
Sweet potato chips with guacamole (this is my new favorite at work)
A banana and almonds
You get the picture. Get creative and don’t have the same thing all the time. Your body likes variety.
I think this is the kicker for most. Knowing a serving size is VERY important. I can’t count how many times I have walked into the breakroom and seen someone with a GIANT glob of peanut butter on a plate with crackers. Note: While I could list out serving sizes here, I think it would be pointless. I think seeing them helps. Check out this tool on WebMD to see serving sizes in photos. I think it might be enlightening to most people.
What are your favorite go to snacks?