Finding the right healthy snacks while breastfeeding can be a challenge. You're likely hungrier than usual, often short on time, and need something that will actually keep you full.
Snacking is crucial during your breastfeeding journey because your body is working extra hard to produce milk for your baby. This means your calorie needs are higher than ever, and finding nutrient-dense snacks is critical to giving you and your baby the energy you need.
In this post, we’ll cover what to look for in a breastfeeding snack and plenty of convenient, practical options to pack in your diaper bag.
What to Look for in a Breastfeeding Snack
Breastfeeding is a unique time for your body and also your nutritional needs. When looking for a snack, these are the key factors to keeping you full and optimizing your milk supply:
Protein + Fiber + Healthy Fat
The best snacks are the ones that keep you full and energized between meals. If you grab something that’s mostly carbohydrates (like crackers, cookies, or toast), it digests quickly and can leave you feeling hungry within 30 minutes.
Although we don’t want to avoid carbs (we need them for energy!), try pairing them with a source of fiber (fruits, beans, vegetables), protein (beans, lentils, eggs, etc) or healthy fats (nut butter, seeds) for longer-lasting energy.
High Calorie
On average, breastfeeding mothers need an extra 500 calories per day to support milk production (1). So this isn’t the time for low-calorie snacks. Aim for snacks in the 200–300 calorie range made with real, whole foods that fuel your body and your baby.
Nutrient-Dense
Certain nutrients are especially important during breastfeeding like calcium, zinc, magnesium, and B vitamins. Calcium and magnesium in particular are often low in breastfeeding moms, so try to include foods rich in these nutrients on a daily basis (2).
- Calcium foods: fortified plant milk, tofu, kale, almonds, chia seeds, tahini, edamame, white beans, figs
- Zinc foods: pumpkin seeds, lentils, chickpeas, cashews, quinoa, oats, tofu, fortified cereals, hemp seeds, mushrooms, eggs
Can Certain Foods “Boost” Your Supply?
There is no evidence that specific foods (like oats, lactation cookies, dates) will increase milk volume. The most important thing to keep supply high is eating enough calories and making sure those calories are as nutrient-dense as possible.
15 Breastfeeding Snack Ideas
These breastfeeding snack ideas prioritize nutrient-dense, whole foods that will keep you full for hours! They’re packed with protein, fiber, healthy fats, calcium, and zinc for optimal energy and milk supply.
1. Hummus with veggies and pita crackers
2. Trail mix with almonds, cashews, and dried figs
3. Avocado toast topped with a hard boiled egg
4. Smoothie with fortified plant milk, spinach, banana, and hemp seeds
5. Apple slices with peanut butter and chia seed sprinkle
6. Edamame with a side orange slices
7. Overnight oats made with fortified oat milk and topped with pumpkin seeds and berries
8. Bean salad with white beans, chickpeas, and lentils tossed in olive oil and lemon
9. Whole grain toast with tahini and sliced banana
10. Almond butter on rice cakes with hemp seeds sprinkled on top
11. Chia pudding made with fortified plant milk and topped with pumpkin seeds and berries
12. Homemade granola bars with oats, pumpkin seeds, and almond butter
13. Stuffed dates with nut butter and chocolate chips, topped with hemp seeds
14. Kale caesar salad with roasted chickpeas
15. Quinoa southwestern salad with black beans, corn, tomatoes, honey, and lemon juice
Tips for Healthier, Easier Snacking
When you’re focused on your baby’s feeding needs, it’s easy to forget about your own. But staying nourished is just as important for you and for maintaining a healthy milk supply. These simple tips can make snacking easier and more nourishing during your breastfeeding journey:
- Batch Prep Once a Week: Set aside a little time each week to prep snacks you can grab without thinking. Wash and cut fruits and veggies, portion out trail mix or energy bites, and prep a few protein-rich items like boiled eggs, chia pudding, or yogurt cups.
- Stock the Fridge with Grab-and-Go Options: Having ready-to-eat snacks front and center makes a big difference when you’re running on low sleep. Keep things like hard-boiled eggs, hummus, and cut-up fruit or veggies within easy reach.
- Keep Snacks in Multiple Spots: Try stashing a few shelf-stable snacks like granola bars, mixed nuts, or fruit pouches in places you spend a lot of time like the nursery, your nightstand, and your diaper bag.
The Bottom Line
Because your nutritional needs are higher while breastfeeding, snacks are a great place to squeeze in some extra calories and nutrients. Prioritize snacks that have fiber, protein, healthy fats, calcium, and zinc to give your body what it needs.
Sources
- Kominiarek, Michelle A, and Priya Rajan. “Nutrition Recommendations in Pregnancy and Lactation.” The Medical clinics of North America vol. 100,6 (2016): 1199-1215. doi:10.1016/j.mcna.2016.06.004
Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Lactation. National Academies Press, 1991, https://www.ncbi.nlm.nih.gov/books/NBK235579/.
