High Energy Foods for Nursing Moms

Nursing mothers need extra calories -- as many as 500 per day. And, thanks to the rigors of a tight breastfeeding schedule, getting a chance to consume those calories can be a bit challenging. Nursing moms need food that's calorie-dense, high in protein, and rich in nutrients such as iron and vitamin B12 to keep up their stamina.

  1. Savor Some Salmon

    • Salmon is high in protein and low in fat. Salmon is also chock-full of omega-3 fatty acids, which are important to your baby's developing brain. Omega-3s such as DHA may also help combat postpartum depression. You will want to moderate your intake of salmon, though, to only one or two servings a week to avoid ingesting too much mercury, which could have adverse effects on your baby's nervous system development.

    Red Meat Adds Iron

    • Lean beef is another high-protein food that can help promote energy in nursing mothers. Lamb tends to be a bit fattier but also contains much high-quality protein. Beef and lamb are also high in iron, which helps combat fatigue.

    Eat Eggs

    • Eggs are another source of high-quality protein. You can purchase DHA-enhanced eggs for an extra nutrition boost. Hard-boiled eggs make for a convenient between-meal snack for nursing mothers. Or prepare a quick meal of scrambled eggs or an omelet.

    Choose Yogurt for Convenience

    • Yogurt is a fine source of protein, calcium and vitamin D. It's also a highly convenient snack food. You can combine plain yogurt with fruit, granola -- good for adding fiber -- or just a drizzle of honey. Choose a low-fat brand of yogurt. Prepackaged, fruit-flavored yogurts tend to be overly high in sugar.

    Snack on Cheese

    • Cheese is higher in fat than other dairy products, but it's still a solid source of protein and calcium. It's also high on the convenience scale -- a couple slices of cheese with a few high-fiber crackers makes for a fine breastfeeding snack.

    Beans -- Frugal and Nutritious

    • Beans are rich in both protein and iron. They're also relatively inexpensive compared with other protein sources. If you're vegetarian, you may find them a crucial breastfeeding food, but even if you're not it's worth cooking up a batch or keeping a few cans in the pantry for some quick meals.

    Oatmeal as a Superfood

    • Oatmeal should be classified as a superfood. It's high in protein, fiber and also iron -- three sources of energy for a nursing mother. You can cook a large batch and reheat smaller portions for breakfast each morning.

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