13 Healthy Snacks for Breastfeeding Moms
According to the American Pregnancy Association, breastfeeding women need 250 to 500 extra calories a day to maintain a healthy energy level and milk supply.
Not only does breastfeeding take more energy, but it also takes a lot of time. Newborns eat every 2-3 hours, which means after you give birth, breastfeeding becomes quite the full time job! So what are some healthy and nutritious snack options you can choose to fuel your body during such a busy season in life?
In this post, I’m sharing 13 healthy breastfeeding snack options to help keep your energy and milk supply up.
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13 Healthy Breastfeeding Snacks
Listed below are 13 healthy snack ideas for breastfeeding moms.
Now, from personal experience, I can say that breastfeeding can make a mom quite ravenous. But with a baby in tow, it’s not always easy to find the time, or energy, to make yourself a nutritious-filled snack.
That’s why I’ve included several one-handed snack ideas in this post along with protein-filled options to help keep you feeling fuller longer. Some of these ideas are just grab-and-go and others need to be prepped ahead of time.
1. Fresh Fruit
Eating fresh fruit is a great way to get in a variety of nutrients that are excellent for breastfeeding.
Bananas have potassium, which will aid in breast milk production. Apples are high in vitamin C to help not only your immune system but also your baby’s.
Another plus is that both apples and bananas can be eaten one-handed, making them a perfect treat while nursing.
Other good fruits could be oranges, pears, strawberries, blueberries, etc. Fruit is a great gluten-free and dairy-free option.
2. Mixed Nuts
Nuts (and legumes) are packed full of protein, antioxidants, and healthy fats. Pistachios are high in iron, pecans and hazelnuts are high in fiber, and almonds are the nut with the most protein.
You can eat them mixed, pick just your favorite, add sea salt, or put them in a homemade snack mix. You could even roast chickpeas for a healthy snack with a crunch to boost your milk supply.
3. Homemade Veggie Tray
There are few things more satisfying to snack on throughout the day than a classic veggie tray. Vegetables are full of antioxidants and vitamins that will fuel your body, keep your milk supply up, and boost you and your baby’s immune system.
Veggies are a great option for a snack if you want something dairy-free and gluten-free. Make your own veggie tray at home with sugar snap peas, cucumbers, carrots, cherry tomatoes, broccoli, or cauliflower. You could even add pickles. Don’t forget your favorite veggie dip if you have one. Ranch and hummus are two good options.
Who says veggie trays are just for parties?!
4. Boiled Eggs
Eggs contain folate, omega-3 fatty acids, vitamin D, and lots of protein, which are all crucial nutrients for breastfeeding mamas.
Boiled eggs don’t take long to make and are gluten and dairy free. They can be made in large quantities if you like to meal prep and can also be eaten one-handed, which is a big bonus for nursing moms.
5. Cheese Sticks or Cheese Cubes
Another quick grab-and-go option. Whether it’s cheddar, muenster, or Colby jack, cheese has protein to keep you going throughout the day and can be paired with other nutritious foods.
Cheese also has several vitamins, minerals, zinc, and calcium to help boost your milk supply. Slice or cube it and pair it with crackers or cucumbers for a quick refreshing snack.
6. Avocado Toast
The infamous avocado toast might seem cliche, but avocados are great for nursing moms. They are full of vitamin c, vitamin e, potassium, folate, and many omega fatty acids to help not only with breastmilk production but it can also improve the quality of your breastmilk.
If you need a gluten-free option or want a fun twist on the classic avocado toast, try buying frozen hash brown or sweet potato patties to toast instead of bread.
7. Nutritious Smoothie
The nice thing about smoothies is that they are so customizable. Choose your favorite fruit, pick a liquid (anything from fruit juice to your favorite kind of milk), add ice, and blend away!
If you don’t like leafy greens, a smoothie is a great way to get them into your diet without tasting them. Leafy greens are so great for milk supply. Try adding chia or flax seeds to boost your milk supply even more.
If you’re looking for more ideas, do a quick search for lactation smoothies, and I’m sure you’ll find some amazing recipes.
8. Protein Balls
Protein balls are really easy to make and can be customized to your preference. Most contain oats, nut butter, honey, and usually even a little bit of chocolate, making them a sweet little treat that can be eaten one-handed.
Oats are great for milk production and also high in iron, so it’s a good option for breastfeeding moms. Nut butter has protein to keep you going, and if you’re using local good quality honey, you can even boost your immune system while snacking.
In need of a good recipe to follow? My family and I love these energy balls by The Girl Who Ate Everything.
9. Yogurt and Granola
Many stores carry brands that package the yogurt with granola, which makes it an easy option for those with a busy lifestyle. If you’re choosing granola with quality oats, then it will be great for milk production.
Yogurt also has B and D vitamins that are great for nursing moms. Add in some honey for its immune properties, and top it off with a bit of berries for some vitamin C and antioxidants.
Such a yummy snack that’s sure to give you that boost you need to get through the day.
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10. Snack Wrap
Even if you are short on time, it is pretty quick and easy to make a snack wrap. If you are gluten-free, you could use corn tortillas, lettuce, or a spinach wrap, otherwise you can stick to flour tortillas.
The possibilities are endless with this one. You can use your favorite deli meat and cheese if you want to keep it simple. You could add pickles and cream cheese for a tea party twist or black beans and salsa for a southwest flavor. It’s up to you!
Just create the perfect snack wrap to your preference and eat it one-handed while you get things done.
11. Lactation Cookies or Brownies
Lactation brownies and cookies are sweet little treats that might seem like a dessert but are packed full of nutrients and vitamins that are good for breastfeeding moms and their little ones.
They can be purchased at your local grocery store, online, or you could make them at home. It’s also not difficult to find allergy-friendly recipes and brands to purchase, so that’s a major plus.
Lactation cookies and brownies contain ingredients that will help boost your milk supply, like oats, flaxseed, fennel seed, brewers yeast, collagen peptides, milk thistle, and even dark chocolate.
12. Overnight Oatmeal
If you enjoy meal prepping, then this option would work great for you. Overnight oats are easy to make and are also very customizable.
Flavor options can range anywhere from blueberry to cinnamon to pumpkin. It is as easy as adding rolled oats, honey, milk, and yogurt to a mason jar with your favorite flavor options, such as fruit, nut butter, or chocolate.
Oats are great for milk production, and if you want to add more nutrients, try mixing in some flax or chia seeds. Flax seeds have fatty acids and can aid in breast milk production. Chia seeds also have fatty acids, as well as fiber and calcium.
Just assemble your overnight oats, pop them in the fridge, and enjoy the next day.
13. Leafy Green Salad
A salad of leafy greens might not be your first snack choice, but you might change your mind if you knew how good it is for your milk production.
Salads can also easily be a dairy-free or gluten-free option. First, choose the base of your salad. You can pick from collard greens, microgreens, spinach, lettuce, kale, cabbage, and arugula to know you’re getting plenty of vitamins, minerals, and fiber to give you and your baby the best nutrition. Leafy greens can even help lower blood pressure.
After you pick your greens, add some more vegetables, fruits, or even protein. Nuts pair well with a salad because they can give that satisfying crunch with every bite. You can even find some great salad dressings to top it all off, and before you know it, a salad really does taste like a snack.
Healthy Snacks for Nursing Moms
It can be stressful and tiring learning the art of breastfeeding, but getting the food you need to support you and your baby doesn’t have to be. Hopefully, some of these snack options will work great for you.
Comment below with your favorite healthy breastfeeding snack, and don’t forget to share this post with your other breastfeeding friends!