10 Healthy And Quick Breastfeeding Snacks
As a nursing mom, you are eating for two people, which means you may need more calories but you also have to eat twice as carefully to ensure you’re both getting the best nutrients. Focus on eating healthy snacks that will make you feel good and boost your breast milk production.
I created this list of 10 healthy and quick breastfeeding snacks for nursing moms to help you pick the best foods!
Newborns rely on their mothers for their growth and development during the early months of their life. Their healthy growth depends on the quality of the milk supply that they receive from their mothers. So, even if you are not able to eat 3 regular meals, munching on breastfeeding snacks will keep you and your toddler healthy and active.
Calories Required By A Breastfeeding Mom
Doctors recommend nursing and breastfeeding moms increase their calorie intake as a nutritious and healthy diet will positively affect the supply of milk. For a breastfeeding mom, it is usually recommended to eat an extra 300-500 calories per day. Of course, this will vary based on maternal factors such as how much weight you gained during pregnancy and your pre-pregnancy weight. Also, this number will change based on how often you’re breastfeeding your baby.
The more you’re nursing, the more calories your body will use to make milk. If you’re concerned about your supply, be sure to keep an eye on your baby’s diaper output for any changes. If you’re looking for the best super foods to eat while breastfeeding, check out this post 21 Best Super Foods for Breastfeeding Mothers to Increase Milk Supply.
Your diet plan must provide your body and your baby with all the vital nutrients, including protein, fat, complex carbohydrates, and fiber. This is something you can ensure by enjoying healthy snacks in between meals.
What Are Healthy Breastfeeding Snacks for Nursing Moms?
Usually, snacks are treats rich in sugar, fat, and sodium and lack the basic nutrients. Things and foods that you eat in between your meals are considered snacks. Now, mothers need to be choosy when grabbing snacks to kill their untimely craving. This leads us to lactation snacks which are healthier alternatives to regular snacks.
Protein + Fats + Carbs = Healthy breastfeeding snacks.
The above snack equation is the most reliable for all the lactating mothers out there. Munching on snacks that are enriched with nutrition will help you stay energized throughout your hectic day. This will also boost your milk supply fulfilling your kid’s nutritional requirements.
Snacks are consumed just to fix hunger quickly, but when you are breastfeeding, even your snacks should be healthy. When you are nibbling on snacks while lactating, make sure your snacks have the following qualities:
- It Is Full Of Nutrients
Your baby relies on you for his healthy growth. Make sure the snacks you are chomping down are full of proteins, fats, vitamins and can boost your overall energy along with filling that tiny little tummy of your newborn.
- Super Easy to Use
With a newborn constantly keeping you at your toes, you won’t have sufficient time to prepare luxury meals for yourself. On the contrary, you need a grab-and-go snack in situations where your stomach is growling with hunger, and you have a baby to put to sleep.
- Improve Milk Production
Healthy breastfeeding snacks can improve your lactation, supporting your child’s healthy growth. Include foods in your healthy breastfeeding snack list that can increase your milk production.
Snacks To Keep A Breastfeeding Mommy Energetic
With newborns, your balanced routine life can become a total mess, but consuming healthy breastfeeding snacks to satisfy your late-night cravings will give you the energy to feel happy with your little munchkin.
I have listed some healthy snacks that you can eat single-handedly while also nursing your toddler at the same time.
Please note that this article contains affiliate links, and that means that I may earn a commission if you buy something (at no additional cost to you). Read my full disclosure here. I only recommend products I use and love and recommend to my clients.
- Trail Mix With Nuts And Fruits
A bag of trail mix or a jar prepared at home can give you instant energy and help you feel full. On average, ¼ cup of trail mix gives you about 175 calories.
I recommend Power Up trail mix that has Omega-3 fatty acids, nuts, and fruits, including almonds, cranberries, and dried mangoes. Nuts will help you fight hunger, whereas dried fruits are a source of fiber and vitamins. Almonds are also an excellent source of increasing breast milk, and cranberries can give your trail that extra bit of crunchiness.
All the ingredients in the non-GMO trail mix balance out the dietary needs of lactating mothers and keep them powered up during the tough baby sessions.
- Chocolate Chip Granola Bars
Granola bars come in a variety of flavors. You can combine your favorite flavor Granola bar with yogurt or simply munch on the bar during walking or nursing your infant. They not only kill your uncontrollable hunger but are an ideal nutritious snack for lactating mothers.
Cascadian Farms Organic Chewy Chocolate Granola bar contains whole grain oats, brown sugar, whole grain brown rice flour rice crisps, real chocolate, and whole-grain wheat. Free of artificial preservatives or colors, this chocolate granola bar makes it perfect for a breastfeeding mom.
- Organic Cheese Crackers
Cheese crackers are packed with protein and give you an instant dose of energy.
Late July Organic Cheese Sandwich Crackers with their natural flavor are a good source of nutrients. Where crackers can savor your taste buds, the cheese will give you protein, calcium, and vitamin D. The best part is they are easy to grab snacks.
- Air-popped Popcorn
You can also prepare a bowl of popcorn and enjoy it while you are also feeding your toddler. It is filled with fiber but has low calories. They are an easy source of killing your appetite while also helping you maintain calories.
But if you prefer taste over calories, you can sprinkle some cheese, paprika, cinnamon, or thyme to enhance the flavor of your bowl of popcorn. And if you prefer popcorn that’s already popped, Skinny Pop is my favorite healthier brand of popcorn.
- Lactation Cookies
Yummy in taste and loaded with energy, Happy Mama lactation cookies are the best snacks to fill your tummies when you cannot grab a proper meal. These cookies are prepared by using brewer’s yeast, oats, sea salt, and flaxseeds. These lactation snacks offer a healthy blend of nutrients, including DHA, iron, and vitamin D. DHA supports a baby’s brain and eye health, while vitamin D gives the breastfeeding mom strong bones. If you’d rather make your own fresh baked cookies, this is my favorite brand of cookie mix by Mommies Know Best.
So, make sure you have a jar filled with these best lactation cookies right at your arm’s length, making it easy for you to take a bite during a hunger storm!
- Peanut Butter
Feeling drained out due to lack of sleep or due to skipping meals? Well, a scoop of peanut butter is all that you need to increase your energy levels. Pair it with celery sticks or crackers for the perfect snack.
Natural Creamy Peanut butter by Kirkland is my absolute favorite and a perfect lactation snack prepared with roasted peanuts and provides 7g of protein per serving. Having a high supply of protein in your breastfeeding snacks helps nursing moms remain active throughout the day. Simply apply peanut butter on a piece of wheat bread, and you have a healthy snack to eat. If you don’t eat peanut butter, opt for Nuttzo instead- it’s the perfect peanut-free blend of other nuts and seeds.
- Dark Chocolate
Who doesn’t enjoy a bite of chocolate, and when you are nursing, a snack such as dark chocolate sounds and looks extra tasty and delicious. Dark Chocolates are high in antioxidants that fight the damaging effects of free radicals within the human body.
Equal Exchange Dark Chocolate is not only delicious to eat but these chocolate bars are completely paleo, kosher, vegan, soy-free and gluten-free. If you need to further enhance the flavor of your dark chocolate, try it with some raspberries. This way, you will get some extra vitamins for your body.
- Chia Squeeze Pouches
If you are always on the run with your infant and toddler, make sure you have a stock of Mamma Chia organic chia squeeze pouches in your refrigerator.
These pouches contain high-quality chia seeds filled with all the vital nutrients required for a breastfeeding mom. These pouches will provide a nursing mom with all the essential fats, proteins, calcium, and iron. So, these snacks not only provide mothers with all the nourishment but also give them a boost of energy. These are also a toddler favorite in my home- my son loves these and they are great chilled and on the go.
- Greek Yogurt
Dairy products are always an excellent source of vitamins B and protein. Eating a bowl of yogurt now and then will strengthen your bone, provide you vitamins and even strengthen your bones. Opt for the full-fat or whole milk varieties.
Chobani Greek yogurt is rich in vanilla that is blended with warm cinnamon. With no artificial flavors, less sugar, and more protein (about 12g), this yogurt is an ideal breakfast snack for lactating moms.
Keep Yourself Hydrated
Along with eating all those healthy breastfeeding snacks, keeping your body hydrated is also something breastfeeding moms must do. Breast milk is 90% water, and to compensate your body for the water utilized for preparing milk, a breastfeeding mom needs to consume at least 16 glasses of water.
So, keep a bottle of water with you and drink water before and after every nursing session. This will give you a healthy milk supply and will also keep your body hydrated.