Craving donuts, ice cream, and french fries while breastfeeding? How about that Halloween candy your kid is bringing home tonight? Don’t worry, you’re not alone. Craving sugar while breastfeeding is a common issue among nursing mamas. But where are these cravings coming from? 

As a nursing mama, you need an additional 200-500 calories a day to produce milk for the wee one. This calorie deficit, combined with stress, can trigger food cravings. 

Additionally, lack of sleep could be a major contributor to your sugar cravings. I know, I know, it doesn’t seem fair – you’re a mom to a nursing baby, sleep is hard to come by. But it’s been shown that lack of sleep will increase your cravings for sweets and fatty food. That’s why you reach for that Halloween candy instead of those carrots. 

It’s also possible you’re not eating enough fat or protein, both of which will keep you feeling full for a while. 

And maaaaayybe you’re not drinking enough water. After all, you are extra thirsty while breastfeeding!

 

 

Maybe you checked all these off the list – you’re stressed, sleep-deprived, constantly thirsty – and you’re wondering how you can curb cravings. Read on for tips on how to combat sugar cravings (or, at least, manage them!): 

1. Keep foods rich in natural sugar on hand, such as dates, figs, raisins…they can satisfy your sugar craving and are full of essential vitamins.

2. Stock your kitchen with fruits like bananas, peaches, apples, and berries. When you’re craving refined sugar, grab fruit instead!

3. Hydrate! Before you give into craving, try drinking a glass of water. You may just be dehydrated!

4. Add protein. Need ideas? Try hard boiled eggs, grilled chicken, or beef brisket from the slow cooker. (Don’t have one of these? Oh girl. It’s time to get one!)

5. Don’t forget breakfast. One of the best ways to keep unhealthy cravings in check is to start the day with a nutritious meal.

6. Eat several small meals. Instead of eating three full meals (and a thousand snacks) a day, try dividing your meals into five or six smaller meals. This may keep your hunger pangs at bay longer, preventing you from frequent snacking.

7. Rest. You’re gonna want those unhealthy foods when you’re feeling tired and your guard is down. Do your best to rest up!

8. Keep a food journal. Writing down what you eat every day helps keep you on track and accountable for what you eat. If you commit to logging everything you eat, you’ll think twice before you grab another piece of candy from the trick-or-treat bag.

Every once in a while it’s ok to indulge. Don’t be so hard on yourself for excess sugar intake – just do your best to fill up on quality food before you reach for the treats, and think about ways you can substitute. And, you can always reach for our cookies (well, at least once or twice during the day)! Not only are they healthier alternatives to other baked goods, they’re packed with nutrients that help increase breastmilk production!