What's great: Lower in sodium than many cheeses with the same calcium punch, yogurt can be dressed up (toss in granola or dried fruit for a heartier snack), eaten plain, or used instead of sour cream for a lower-fat topping.
What's great: Yes, they're full of protein and fat—but that's what makes eggs such a smart choice for nursing moms. (Choose a brand that's fortified with DHA, that fatty acid good for babies' developing brains, eyes, and hearts.)
What's great: Chewy and satisfying, this is a snack you can really sink your teeth into. Opt for a multi- or whole-grain bagel when possible—but watch the size! A regular bagel is too big for a single serving. If you don't have a small bagel, eat half a whole one.
What's great: Choose whole-grain bread and add what you like—cheeses, lean meats, lettuce or spinach, tomatoes, grilled eggplant, shredded carrots, etc. You can create a complete nutrition package: veggies, fiber, and protein all at once!
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