MANAGING APPETITE WHILE BREASTFEEDING: HOW TO NAVIGATE THE NEVER-ENDING HUNGER WHEN NURSING OR PUMPING
Breastfeeding is one of the most energy-demanding stages of life, let alone motherhood! If you've found yourself constantly hungry while nursing your little one, you're not alone – this increased appetite is both normal and necessary. Let's explore how to satisfy those intense hunger cues while ensuring you're getting the nutrients both you and your baby need.
Why Am I So Hungry?
Breastfeeding burns an additional 300-500 calories per day – that's equivalent to running a few miles! Your body needs these extra calories to produce nutrient-rich breast milk. This increased energy demand naturally triggers stronger hunger signals, which is your body's way of ensuring you're getting enough fuel to maintain milk production.
Strategies for Managing Hunger While Breastfeeding
Rather than fighting against these natural hunger cues (which we don’t want to do as they are your body asking for more fuel!), we can focus on working with your body's needs in a mindful way.
Here are some approaches to staying satisfied while balancing the busy demands of motherhood with your body’s nutritional needs.
Prioritizing Nutrient-Dense Meals
Structure your main meals to include:
Lean proteins (chicken, fish, eggs, legumes)
Complex carbohydrates (whole grains, sweet potatoes)
Healthy fats (avocados, nuts, olive oil)
Plenty of vegetables and fruits
These combinations help stabilize blood sugar and provide sustained energy, reducing the likelihood of sudden hunger attacks. If throwing together a quick meal that can look like this:
Mediterranean-Style Baked Salmon Bowl
Salmon with quinoa, roasted cherry tomatoes, sautéed garlic spinach, roasted chickpeas drizzled with olive oil and lemon
Roasted Chicken Thigh and Veggie Skillet
Chicken thigh, broccoli, cauliflower, red-skinned potatoes, mushrooms, asparagus, cherry tomatoes, and feta cheese
Mexican-Style Protein Bowl
Chicken breast with rice, roasted bell peppers, guacamole, and cilantro
Strategic Snacking
Keep nourishing snacks easily accessible during nursing or pumping sessions by creating a designated "nursing station." Stock a small cart or basket near your favorite feeding spot with both nursing supplies and nutritious snacks. This simple preparation ensures you can stay well-nourished while feeding your little one. Consider using a small rolling cart or bedside table to keep essentials like water, granola bars, fresh fruit, and trail mix within arm's reach.
Having snacks readily available during nursing sessions not only helps maintain your energy levels but also makes the experience more comfortable and relaxed for both you and your baby. It’s also utilizing time where you know you’ll be available, whereas we spend a lot of the day rushing around. Habit-stacking a nutritious snack at this time can help keep both you and your baby fed.
These snacks can look like: Trail mix in portioned bags, whole grain crackers, granola bars or protein bars, dried fruit, or Individual nut butter packets.
Staying Hydrated
Staying hydrated is so important postpartum, so aim to drink 70-100 oz of water every day, though with the demands of breastfeeding you may find you need even more! Sometimes we may feel trapped in that postpartum fog so to make sure you are drinking enough water throughout the day keep a large water bottle nearby during nursing sessions and aim to drink whenever your baby feeds! You can also stack water with meals, meaning with every meal make sure you have a glass of water to sip on. Remember that hydration doesn't have to come solely from plain water. You can mix it up with various options like herbal teas, sparkling waters, coconut water, warming broths, and water-rich fruits. These alternatives not only help maintain your hydration levels but also add variety to your daily fluid intake while you navigate the beautiful but demanding postpartum journey.
Navigating Cravings
It's perfectly normal to experience intense cravings while breastfeeding! Instead of completely avoiding them, let's build satisfying snacks that include foods you truly enjoy while keeping your energy up! Think of it as creating your own grown-up snack plate: pair that chocolate with fresh strawberries and almonds, or turn your chip craving into a mini grazing board with sliced turkey, cherry tomatoes, and hummus. By combining treats with protein and fiber-rich foods, you'll satisfy your cravings while staying energized. The goal isn't to restrict – it's to build a balanced plate that includes your favorite foods and keeps you feeling satisfied longer.
Listen to Your Body
Remember that this increased hunger serves a purpose, you're feeding a human! Rather than restricting calories, overriding those hunger cues, or rushing to fat loss goals post-partum, focus on choosing nutritious foods that will nourish both you and your baby. If you're hungry, eat! With some preparation and focus on keeping nutrient-dense foods ready and available, you can limit decision-making around food choices and more easily ensure that you’re making food choices that support you and your growing baby.
Tips for Success
Prep food when you have help around. Cut vegetables, portion snacks, and prepare simple meals that can be easily reheated.
Keep a snack station near your favorite nursing spot. Stock it with shelf-stable, nutritious options.
Don't skip meals. Regular eating helps prevent overwhelming hunger that might lead to less nutritious choices.
Consider batch cooking when you have energy. Having healthy meals ready in the freezer can be a lifesaver during hungry moments.
Remember that this period of intense hunger won't last forever. As your baby grows and your body adjusts to breastfeeding, your appetite will likely normalize. In the meantime, focus on nourishing yourself with wholesome foods while acknowledging that occasional treats are perfectly fine as part of a balanced approach to nutrition during this special time (and always!).
Your body is doing incredible work producing food for your baby. Honor its signals while making choices that support both your health and your ability to care for your little one. With some planning and self-compassion, you can satisfy your increased appetite while maintaining a nutritious diet during your breastfeeding journey.
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