If you’ve made the decision to breastfeed, you know it can feel like a full-time job, especially at first. As such, the ability to eat healthy snacks to fuel your body so you can care for your baby is essential. Additionally, there are certain foods that some believe can increase your milk supply. We’ll talk about what to look for in a breastfeeding snack, whether specific foods really boost your milk, and the most nutritious snacks you can eat during this time.
Illustrated recipe: Peanut Butter Oatmeal Energy Balls
What to look for in a breastfeeding-friendly snack
We’ll get to that: There’s no “perfect” breastfeeding snack, says Kathy Leeper, MD, IBCLC, FABMlactation medicine specialist and medical director at MilkWorks, a Nebraska-based nonprofit breastfeeding center. That’s because you “will make perfect milk no matter what you snack on, and you should eat if you’re hungry,” she says. There’s no doubt that you’re very busy right now, so having easy-to-eat and nutritious snacks on the go is essential.
Currently, there isn’t good research that shows any particular food increases milk production, says Dr. Leeper. According ScienceDirect, galactagogues are things, like medicine or food, to increase milk production. Foods like oats and certain herbs can boost production for some, but the most important thing is to remove milk whole and frequently, she says. Meaning: Breastfeeding every few hours is essential to maintaining your supply, more so than the specific foods you eat. Still, some foods make particularly good snacks for this phase of your life.
7 Best Breastfeeding Snacks
Aiming for nutrient-dense snacks will fuel your body and help keep you energized. Here are 7 great ideas:
1. Fresh and dried fruits
Aim to eat 2 cups of fruit a day. Both fresh and dried fruits can help achieve this goal. It’s packed with fiber and antioxidants, making it a great healthy snack choice. Slice an apple to dip in nut butter, bring some tangerines to your nursing spot, and peel and feed or grab a bag of freeze-dried strawberries. (These practically taste like candy.)
2. Cheese
Cheese can be part of a healthy diet and is a great breastfeeding snack idea. Eating cheese in moderation, whether you’re a fan of cheddar, manchego, or Swiss, has also been found to reduce your risk of diabetes and heart disease.
For cheesy snack ideas, go for grapes and cheese, a pear and cottage cheese, or blueberries with nuts and cheese.
3. Fresh vegetables
Aim for at least 2-3 servings of vegetables per day; for leafy greens, a serving is usually two cups, but for other vegetables, one cup counts as one serving, depending on My plate. With a host of health benefits that come from eating vegetables, like better memory, lower inflammation, and stronger immunity, vegetables are a powerful addition to a breastfeeding snack arsenal. Buy bags of pre-sliced veggies or snow peas and green beans that don’t need to be chopped and whip up one of these 16 creamy dips you’ll always want to have on hand during the week.
4. Whole grain crackers
Whole grains are an important part of a healthy diet and can help prevent disease, as well as improve gut health. Although you can cook with plenty of them, easy snacks like whole-grain crackers or crusty breads can be a faster way to get those benefits. Nursing mothers often don’t have a lot of free time, so a quick snack like whole grain crackers is a great idea.
5. Nuts and nut butters
Nuts are nutritional powerhouses that are packed with heart-healthy fats, protein, and fiber. Just keep in mind that different nuts provide different benefits. For example, peanuts, cashews, almonds, and pistachios contain the most protein, while pecans contain the most carbohydrates. Nut butter is another great choice as a spread on whole grain crackers, drizzled over yogurt or served with fruit. You can make your own, but you can also buy healthy store-bought varieties. Look for those that contain only nuts or, if flavored, those with little added sugar.
6. Yogurt
There are so many types of yogurt to choose from such as plain, Greek, coconut, oat milk and more. Which type is healthier for you may depend on your taste preferences or dietary considerations, such as whether you want dairy or plant-based yogurt. Overall, yogurt can add an easy boost of protein and calcium to your day. Although it takes a little longer, whipping up a frozen yogurt bark recipe ensures you always have a sweet, creamy, and refreshing snack on hand.
7. Granola
Granola, especially if you make your own or buy low-sugar varieties, can be a great snack if it contains nutrient-dense foods like whole grains like oats, dried fruits, and nuts. Granola can be combined with some of the other items on this list, such as yogurt or cottage cheese. With so many ways to use granola and countless recipes available, like Air Fryer Honey Granola with Banana Chips and Cherries or Maple Granola, it’s a great addition to a nursing snack list. .
Other nutritional tips for breastfeeding
If the “perfect” snack isn’t available to you right now, that’s okay. “Human bodies are amazing and are the perfect nutrition and immunological support for a child. While it’s a good idea to choose nutrient-dense snacks, you’re still a good mom if all you have access to at the time you’re hungry is a bag of Cheetos,” says Dr. Leeper.
When it comes to supplements, more research is needed on them. “Sometimes breastfeeding parents feel [certain supplements] help increase milk supply, but nothing works better than frequent and effective milk removal,” says Dr. Leeper.
THE American College of Obstetricians and Gynecologists (ACOG) also offers the following tips for following a healthy diet while breastfeeding:
- Eat about 450-500 extra calories a day to support milk production.
- Eat low-mercury fish and seafood 2-3 times a week.
- Consider continuing to take your prenatal vitamin.
- Stay hydrated.
If you have questions about breastfeeding or your milk supply, finding a lactation professional near you can help. “The Affordable Care Act required private insurers to provide lactation care at no cost,” says Dr. Leeper.
The essential
As with any time of life, nutritious “whole food” snacks would be the best choice for breastfeeding, says Dr. Leeper. Snacks are a great opportunity to get more fruits and vegetables, whole grains, and dairy or non-dairy yogurts to sustain your energy while your body works hard to feed your baby.