Healthy snacks for breastfeeding are essential for maintaining energy, support in milk production, and well-being overall. Added nutrition is a must in a new mom's body to keep up with the demands of nursing. The right snacks make the difference. There are quick bites and satisfaction options when choosing nutritious snacks to fuel your day, which supports a steady milk supply. In this guide, we’ll share a variety of delicious and easy-to-prepare snack ideas that are perfect for busy breastfeeding moms so you can feel nourished and energized while caring for your little one.
Why Should You Take Snacks While Breastfeeding?
An additional 450 to 500 calories per day is typically needed if a mom is breastfeeding. So, taking snacks while breastfeeding is essential to maintain energy levels and support milk production. Breastfeeding requires additional calories, so healthy snacks help prevent fatigue, stabilize blood sugar, and provide essential nutrients. Snacks such as fruits, nuts, yogurt, or whole grains can provide quick, accessible nourishment to ensure that mothers are well-hydrated and nourished while meeting the demands of nursing. Further, the intake of nutritious snacks helps meet the increased nutrient demands of the body at that period.
Certain nutrients, including iron, calcium, potassium, and vitamins A and D, are particularly crucial when breastfeeding. It is also healthy to eat a wide variety of foods because this benefits not only the mother but may also introduce the baby to many flavors, which might help them be more open to solid foods later.
What Makes a Good Breastfeeding Snack?
A good breastfeeding snack should be nutritious, easy to prepare, and provide sustained energy to support milk production. When breastfeeding, your body needs additional calories, proteins, good fats, and hydration; therefore, snack foods that can meet this need will be perfect for you.
Here are the characteristics of great breastfeeding snacks.
- High in Protein
Protein is necessary for both milk production and overall energy. Choose snacks that contain protein along with other nutrients for balanced energy.
Examples:
Greek yogurt with fruit or nuts
Hummus with veggies or whole-grain crackers
Cottage cheese with sliced avocado or fruit
Hard-boiled eggs
- Complex Carbohydrates
Complex carbs are released for a longer time, hence there are no spikes and crashes as is with refined sugars. Some good sources of complex carbs include whole grains, fruits, and vegetables.
Examples:
Whole grain toast with nut butter
Oatmeal with berries and chia seeds
Whole-grain granola with yogurt or milk
- Healthy Fats
Healthy fats, such as omega-3s, help with hormone production and brain health, so it's good for your own health and milk supply, too.
Examples:
Almonds, walnuts, or chia seeds
Nut butter (peanut, almond, or cashew) spread on whole-grain crackers or apples.
Avocado slices with a dash of salt and pepper
- Hydrating Snacks
Breastfeeding can make you feel parched, so snacks with a high water content or that encourage hydration are a good idea.
Examples:
Fresh fruit such as watermelon, cucumbers, and oranges
Smoothies with spinach, frozen berries, and a splash of coconut water or milk
Coconut water or herbal teas (such as fennel, which may also support milk supply)
- Easy to Eat
Snacks for a new mom should be easy to prepare and take on the go.
Examples:
Energy balls consist of oats, nut butter, and seeds
Pre-cut veggies (carrot sticks, cucumber, bell peppers) with a yogurt dip
Nut or seed bars
- Rich in Lactogenic Foods
Some foods are thought to aid milk production, although the evidence is still being researched. These include oats, fenugreek, garlic, and fennel.
Examples:
Oatmeal (or oat-based snack bars, granola)
Fennel or fenugreek tea
Roasted garlic on whole grain crackers with hummus
Example Snack Combinations:
- Apple slices with almond butter
- Trail mix with nuts, seeds, and dried fruit
- Greek yogurt with honey, chia seeds, and berries
- Cottage cheese with sliced cucumber and whole-grain crackers
- A smoothie made of almond milk, spinach, banana, and protein powder
15 Homemade Healthy Snacks while Breastfeeding
Breastfeeding can take so much energy, so it is important to stay full by having some healthy snacks. Nourishing snacks not only sustain energy but also support milk production, ensuring that you are taking good care of yourself and your baby. Here are 15 easy-to-make, wholesome snacks that are packed with the nutrients you need during this special time. Be it sweet, savory, or refreshing, these homemade snacks will surely fuel your body and keep you satisfied the entire day.
- Veggie egg muffins
Eggs are a great source of protein, but some preparations can be tricky to eat on the go. To make eggs more portable:
- Try baking mini veggie frittatas.
- Simply whisk together 8 eggs, 1/2 cup of milk, a little bit of salt and pepper, and your choice of diced vegetables.
- Pour the mixture into the muffin cups and bake at 375°F (190°C) for 18-20 minutes.
- Crackers and cheese
While perhaps not the most glamorous of choices, crackers and cheese is a dependable snack that's easy to prepare, portable, and filled with calcium, an essential nutrient while breastfeeding. To make a simple snack, combine slices of cheddar with whole wheat crackers. Whole wheat also provides beta-glucan fiber, which is beneficial for overall health.
- 5-ingredient banana blender muffins
In a hurry but still want your homemade muffins? That's okay. These blender muffins are the perfect shortcut. Place 3 bananas, 2 eggs, 1/4 cup of honey, 2 cups of oats, 1/2 teaspoon of salt, and 1/2 teaspoon of baking soda in a blender. Pour the batter into the tins and bake at 350°F (176.7°C) for 15-20 minutes. For an even quicker, bite-sized treat, try using a mini muffin tin.
- Watermelon ‘fries’ with yogurt dip
Watermelon is 92% water, which makes it a refreshing snack. Cut it up in thick "fries," and serve them with a plain Greek yogurt dip, honey, lime juice, and a dash of chili powder for a fun and flavorful snack.
- Fruit and yogurt smoothie
A quick smoothie is just what a busy breastfeeding mom on the go needs. Mix 1/2 cup plain Greek yogurt with a frozen banana and a handful of frozen berries for a refreshing drink. Toss in a few handfuls of spinach before blending for an added iron boost.
- Overnight Oats
Overnight oats are a simple, make-ahead snack that is packed with a punch of fiber, protein, and healthy fats. Combine rolled oats, chia seeds, almond milk, and your favorite fruit in a jar and let it sit in the fridge overnight. In the morning, you’ve got a ready-to-eat, nutrient-rich snack.
- Peanut Butter Banana Toast
It's a good combination of healthy fats, protein, and fiber. Top with peanut butter and sliced bananas, then sprinkle some chia seeds or cinnamon on top for an extra flavor boost.
- Chia Pudding
Chia seeds are packed with omega-3 and fiber, making them a great snack for breastfeeding moms. Mix 3 tablespoons of chia seeds with 1/2 cup of any milk you prefer, and let it set overnight in the fridge. In the morning, top with fruit, nuts, or a drizzle of honey.
- Avocado Toast
Avocado toast contains healthy fats and fiber, and it makes for a creamy, satisfying snack. Spread mashed avocado on a slice of whole-grain toast, sprinkle with sea salt, and add a few red pepper flakes or a drizzle of olive oil for extra flavor.
- Energy Balls
Energy balls are a quick, nutritious snack for busy moms. Blend rolled oats, peanut butter, honey, chia seeds, and some chocolate chips in a food processor, then roll into bite-sized balls and refrigerate. They're packed with protein, healthy fats, and fiber.
- Roasted Chickpeas
Roasted chickpeas are a crunchy, fiber-rich snack that can be seasoned to suit your taste. Simply toss canned chickpeas with olive oil, salt, and your favorite spices, then roast at 400°F (200°C) for about 30 minutes until crispy.
- Apple Nachos
Slice an apple into thin rounds and drizzle with almond butter. Sprinkle with granola, coconut flakes, chia seeds, and a pinch of cinnamon for a fun and healthy snack that satisfies sweet cravings.
- Trail Mix
Great on-the-go snack with healthy fats, protein, and energy; a mix of nuts, seeds, and dried fruit, with a few dark chocolate chips. Customize your trail mix with almonds, cashews, sunflower seeds, raisins, and pumpkin seeds.
- Cucumber and Hummus Bites
For a refreshing, low-calorie snack, slice a cucumber into rounds and top with a dollop of hummus. This combo hydrates and provides fiber and healthy fats and takes only minutes to prepare.
- Sweet Potato Fries
Sweet potatoes are rich in vitamins and fiber, thus a great snack while breastfeeding. Cut a sweet potato into wedges, toss in olive oil and your favorite spices, then roast at 400°F or 200°C for around 25 minutes until crispy.
5 Best Store-Bought Snacks to Eat while Breastfeeding
Breastfeeding can leave you feeling hungry and in need of quick, nutritious snacks to keep your energy up. To help you in this regard, we've curated the 5 best store-bought options that are not only convenient but also nourishing. The snacks mentioned here are not only healthy but also aim to boost your well-being while you're breastfeeding and keep your energy levels going.
- Trader Joe's Edamame
Edamame is a plant-based source of protein and fiber, and frozen edamame can be easily steamed or microwaved for a healthy snack. Sprinkle with sea salt or add a dash of garlic powder for extra flavor.
- Daisy Cottage Cheese
Cottage cheese is rich in protein and calcium and may be paired with fruit or whole-grain crackers. This snack is easy, requires very little maintenance, and still provides you with all the nutrition you need when you are breastfeeding.
- Alaska Smokehouse King Salmon Jerky
Alaska Smokehouse King Salmon Jerky is an excellent snack option for breastfeeding moms who are looking for a protein-packed, nutrient-dense treat. Made from wild-caught king salmon, rich in omega-3 fatty acids, which are very excellent for your health and actually for milk production.
- KIND Cinnamon Oat Bars
KIND Cinnamon Oat Bars are a tasty snack that is nutritious and is great for breastfeeding mothers wanting a quick, satisfying alternative. These bars are a simple, wholesome ingredient base of oats, almonds, and cinnamon, making for a nutritious snack that is high in fiber and healthy fats.
- Justin's Nut Butter
Nuts and seeds are good sources of healthy fats, protein, and fiber. That is why nuts and seeds are good as quick snacks. Some examples are almonds, walnuts, and cashews. Another is the nut butter. Try peanut butter, almond butter, or cashew butter. Spread them on whole-grain crackers or apples for a more filling snack.
Other Healthy Eating Tips for Breastfeeding
A well-balanced diet while breastfeeding will contribute much to the support of both your health and that of your baby. Beyond snacking, there are a few simple ways to make optimal nutrition possible for you in this very important period.
- Try to take in an extra 450 to 500 calories daily to aid milk production.
- Eat low-mercury fish and seafood at least two to three times a week.
- Consider keeping up with your prenatal vitamin routine.
- Make sure to stay well-hydrated throughout the day.
Other Tools and Tips for Easy Pumping
Pumping doesn’t have to be a hassle. With the right tools and a few helpful strategies, you can make pumping smoother and more efficient:
- Invest in a good breast pump
A portable breast pump, such as the Momcozy M9 Breast Pump, does its job quietly with different pumping modes and settings. This pump is compact, easy to manage, and easy to use anywhere, which can really be a difference maker when you are an on-the-go mom.
- Use a Nursing Pillow
A comfortable nursing pillow like the Momcozy Nursing Pillow provides great support and position to pump. The extra weight won't have a bad impact on your arms or your back, as you can enjoy pumping in peace.
- Get into a Rhythm
Follow a pumping schedule: the rhythm could be used as an indication for boosting milk supply as well as having some control over how frequently pumping takes place.
- Relax
Find a quiet, comfortable space to pump, and try to relax. Stress can affect milk flow, so creating a calm environment is key.
- Stay Hydrated and Nourished
Drink lots of water and snack on nutrient-rich foods to help support milk production and energize you during pumping sessions.
With the right preparation and tools, pumping can be more convenient and less stressful, helping you to better balance between breastfeeding and other daily tasks.
Conclusion
It is essential to include healthy snacks in your breastfeeding routine. Healthy snacks help maintain energy, aid in milk production, and improve overall well-being. A healthy, easy-to-get snack will allow you to keep up with the demands of motherhood while keeping your body fueled. Homemade or store-bought, these snacks can help give you the energy you need and provide your baby with the necessary nutrients. A balanced diet and hydration are important aspects of maintaining your health while also nourishing your developing baby.
