Congrats on making it through 10 months of pregnancy! We like to think it’s 9 but 40 weeks is actually 10 months! Now you are on to a new chapter of your motherhood journey…breastfeeding! So let’s dive in on nourishing snacks for moms to energize you through breastfeeding.
How much do you need to eat while breastfeeding?
When breastfeeding, calorie needs go up by about 500 calories extra per day (1)! That’s like running 5 miles without actually running 5 miles.
So you need an extra 1-2 small snacks per day in addition to your normal energy intake.
Is there a snack that will boost my supply?
There is no special food or drink that will increase your milk supply. Don’t let clever marketing trick you, companies selling “lactation cookies” don’t put anything special in there to boost your supply.
Milk supply has everything to do with nerve signals and hormones. Every time you nurse or pump, you are stimulating and stretching the nipple and emptying your breast which sends nerve signals to your brain to release milk making hormones. So what you eat does not affect the nerve signals.
However, making sure you are eating enough food is important because it gives you the energy you need to nurse and pump. And we know the more you nurse and pump, the more milk you make.
So it’s important to eat a well balanced diet so you have the energy to breastfeed.
What is considered a healthy snack?
Snacks are another opportunity to nourish our bodies during the day. They are also a great time to add in an additional serving of fruits or vegetables into our day! This applies to breastfeeding and non breastfeeding moms too!
When thinking about snacks, we want to aim for healthy fats, whole grains or complex carbohydrates, and lean protein as well as fruits and veggies. There are many different ways that we can mix and match foods to incorporate these healthy snack elements.
Things to consider.
When you are a busy breastfeeding mama, you have to consider what your typical day looks like.
If you are constantly on the go and rely on your diaper bag to store snacks, you are going to want snacks that don’t need to be refrigerated. If you are home most of the day, you can use your refrigerator and that broadens your snack choices.
Are you someone who likes to make things ahead of time so that you have leftovers or are you more of a grab and go person? If you are not someone who likes to make things ahead of time, then energy balls or snack muffins may not be the best choice for your family.
Understanding your family’s lifestyle is important when considering snacking options.
15 Snacks for Breastfeeding Moms
Banana or Apple with Peanut Butter - Provides an extra serving of fruit with healthy fats and protein.
Whole Grain Crackers and Cheese - A quick way to add in whole grains with protein and calcium.
Cheese and Apple Slices - This snack combines fruit with a side of protein and calcium to energize you until your next meal.
Hummus and Veggies - A tasty form of plant based protein coupled with an extra serving of vegetables added to your day.
Homemade Trail Mix - This is my personal favorite. You can add in your favorite nuts, dried fruits, grains, and of course chocolate chips for an easy on the go snack.
Greek yogurt with Granola and Berries - A tasty treat to give you protein, calcium, whole grains, and an extra serving of fruit.
Mixed Nuts - Great to keep in your purse or car and packed full of healthy fats and protein.
Hard Boiled Egg - Perfect to keep on hand in the fridge for a quick way to energize yourself until the next meal.
Ants On A Log - The classic celery topped with peanut butter and raisins is a family favorite and provides a serving of fruit and vegetable as well as healthy protein and fat.
Whole Grain Toast Topped With Nut Butter And Blueberries - A personal favorite, this snack gives you healthy whole grains, plant based protein, healthy fats, and powerful antioxidants found in berries.
Whole Grain Toast Topped with Avocado, Salt, Pepper, Garlic, and Lime - The perfect savory snack to add in whole grains, healthy fats, and a serving of vegetables (or a fruit depending on how you classify avocados).
Energy Bites - A fun way to mix up your snacking routine by adding whole grains, protein, and healthy fats. You’ll never get bored with energy bites because there are an endless combination of recipes on the internet.
Hummus and Pretzels - A tasty way to satisfy your salty craving with a protein packed dip.
Cottage Cheese and Canned Fruit - A tasty way to get in protein, calcium, and extra fruit added to your day.
Roasted Chickpeas - A tasty and healthy way to satisfy your crunchy and salty cravings while getting in plant based proteins (and technically chickpeas are a vegetable so you can count that too!).
Final Thoughts
Breastfeeding is a special time. It’s also a period where you are recovering from pregnancy while also trying to keep up with the demanding schedule of an infant. So nourishing yourself with quick and healthy snacks is key to keeping both you and your little one well fed and healthy.
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