15 Super Healthy Breastfeeding Snacks

Breastfeeding can bring fulfilment and joy to both mother and child alike. These feelings are augmented by the hormones prolactin and oxytocin, which pave the way for a nurturing and loving relationship between the duo. However, taking into consideration the hectic routine of a new mother, too much focus is given to the baby, and a mother’s nutrition is often overlooked. As a result, both the quality and quantity of breast milk are affected. For busy breastfeeding moms with plenty of tasks on their hands, healthy snacking can be an energy booster. Try these breastfeeding snacks that are full of nutrition and low on time consumption. So, eating snacks when breastfeeding is just one step parallel in managing your nutrition with your little sunshine.

What Makes a Good Breastfeeding Snack?

The following are the three basic requirements of a healthy breastfeeding snack:

1. Nutrition

Any breastfeeding snack should be nutritious. Post-pregnancy your responsibilities do not decrease, in fact, they increase. So, as long as you breastfeed, you must eat healthy and nutritious food. You should opt for whole grain, nuts, organic fruits, veggies, pasta, oatmeal, and cereal that give you the added boost that you need for energy (1).

2. Easiness to Prepare

Being a mommy is a full-time job, and you will have no time to make those snacks that you ate earlier which required lots of effort and a whole lot of time. Hence, you should look for snacks that are easy-to-make and provide you with instant energy, The ideal breastfeeding snack should require minimal effort and less time for preparation.

3. Support Lactation

Some foods, such as oatmeal, are believed to enhance lactation and milk supply. So, it becomes important to eat foods that help in lactation. If you are having trouble producing milk, you must include lactation-boosting foods in your diet.

15 Quick and Easy Snacks for Breastfeeding Mothers

It is suggested that you include snacks in between meals to fulfil nutritional requirements and to provide more satiety. The following is a list of the top 15 quick snacks for breastfeeding moms that taste great and provide great nutrition to your baby.

1. Nuts and Dried Fruits Trail Mix

Nuts and dried fruits are an instant source of energy as well as essential nutrients such as fibre and potassium. They are very easy to make.

Ingredients

• Nuts (cashews, almonds, walnuts and the like)
• Dried fruit

Method

1. Combine equal parts of nuts and dried fruits.
2. Add an extra crunch by throwing in some mini pretzels or air-roasted popcorn along with toasted coconut or sunflower seeds. If you like spices, add a touch of chilli powder too.
3. Eat a handful once or twice a day, as suggested by your doctor.

2. Boiled Eggs and Chocolate Milk

The combination of eggs and chocolate milk may sound strange but be assured of a protein-rich snack that will immediately kick up milk production.

Ingredients

• Eggs
• Chocolate sauce
• A glass of milk

Method

1. Boil the eggs for about 10-15 minutes.
2. Cut it in half and sprinkle some salt and pepper on it.
3. Take a glass of milk and add chocolate sauce to it and mix well.
4. Enjoy boiled eggs and yummy chocolate milk.

3. Banana and Rice Cake

Banana is a nutritious fruit, packed with vitamins, minerals, and fibre. Making a rice cake and adding a slice of banana on top makes it a great snack. Potassium in bananas gives instant energy which is perfect for nursing moms (2).

Ingredients

• Banana
• Rice

Method

1. Cook the rice well.
2. Mash it and shape it in the desired way.
3. Slice a piece of banana and garnish it on the top of the rice cake.

4. Dark Chocolate and Raspberries

Those mothers who have chocolate cravings can go for this snack. Dark chocolate is healthier than milk chocolates and is also rich in antioxidants that nullify the damaging effects of free radicals that exist in the human body (3). You can mix dark chocolate with most fruits. But the best combination is dark chocolate with raspberry, which is known for its anti-inflammatory properties.

Ingredients

• Dark Chocolate
• Raspberries

Method

1. Blend the dark chocolate.
2. Add a few raspberries to it.
3. You can also eat dark chocolate bars along with raspberries.

5. Hummus and Celery

Hummus is rich in protein and also helps with glucose and insulin regulation and weight management (4). It can be eaten with chopped celery stalks. It is nutritious, tasty, and an effortless snack to munch. If you don’t have celery, you can also try hummus with crackers or vegetables.

Ingredients:

• Hummus
• Celery

Method

1. Take some already prepared hummus in a bowl.
2. Chop celery stalks finely.
3. Use the hummus as a dip and enjoy celery with it.

6. Dates Stuffed With Peanut Butter and Walnuts

Dates are high in iron, fibre, and a load of minerals, including copper, magnesium, potassium, and manganese (5). This snack is hassle-free to prepare and time-saving. This is an ideal snack for moms with a sweet tooth and can be taken when you are hungry.

Ingredients

• 2 dates
• 4 walnuts halves
• 1 tablespoon peanut butter

Method

1. Slice the dates lengthwise. Remove the pits and discard it.
2. On each piece of dates, spread a small dollop of peanut butter.
3. Put two other slices on top of each slice that has peanut butter.
4. Put it on a plate and keep walnut halves on top of it.
5. Enjoy this amazing dish.

7. Oats and Nuts Waffles

Oats and nuts are a great source of fibre and slow-releasing fats.

Ingredients

• Whole wheat flour
• Baking powder
• Salt
• Eggs
• Butter
• Honey
• Quick-cooking oats
• Chopped nuts
• Sliced peaches (optional)

Method

1. Mix flour, baking powder, and salt in a big bowl.
2. Combine eggs, honey, butter, and milk in a small bowl.
3. Stir this into the other bowl and mix well.
4. Fold in both oats and nuts.
5. Bake in a preheated waffle iron until it turns golden brown colour.
6. Top up with some fresh fruits if you like.

8. Cottage Cheese With Fresh Fruits and Vegetables

Cottage cheese is a healthy source of protein, which is good for lactating mothers (6). Moms can choose different fruits and veggies to go with this. It is also high in calcium, so it strengthens bones and boosts immunity. A fresh fruit topping such as pineapple helps sweeten its flavour and also adds dietary fibre.

Ingredients

• Cottage cheese
• Fruits or vegetables

Method:

1. Prepare the cottage cheese.
2. Mix it with cut fruits or vegetables of your choice.
3. You can also season it if you like.

9. Fresh Fruits With Fresh Curd

Add one portion of homemade curd to one tablespoon of roasted nuts (almonds, pecans, peanuts, and the like) or 1-2 tablespoons of whole-grain cereal. On the side, take half a banana, berry, or orange.

Ingredients

• Nuts (almonds, pecans, walnuts, etc.) or whole-grain cereal
• Fresh homemade curd

Method

1. Chop the roasted nuts, like almonds, peanuts, pecans, etc.
2. Take these chopped nuts and curd and mix well.
3. Add half an orange, banana, or any berry to the side.
4. Your refreshing and tasty snack is ready.

10. Apples and Tuna

Canned light tuna is safe for breastfeeding moms and makes a great topping for crackers or even bread (7). If you do not want to cook and are looking for a quick snack, this can be the answer. However, a rarely known combination is tuna with apples. Mixing tuna with chopped pieces of apple results in a mouthwatering combination. Tuna is lean meat that is rich in protein, which helps in weight loss and also helps produce melatonin.

Ingredients

• Apples
• Canned light tuna

Method

1. Prepare the tuna.
2. Add some cut pieces of apple.
3. You can also make a salad by mixing some vegetables to it.
4. However, remember that canned light tuna should be consumed in limited quantities while breastfeeding.

11. Oatmeal Protein Balls

Oats are a popular galactogogue with a high fibre content called beta-glucan. The enzyme is known to boost milk prolactin hormone, which boosts milk production.

Ingredients

• Oats
• Peanut butter
• Honey
• Chocolate chips or nibbles

Method

1. Add 1 and half cups of oats, two-three tablespoons of honey, and 2/3 cups of peanut butter. Blend them in a food processor so that everything mixes well.
2. Blend it coarse and not fine.
3. Take out the mixture and add chocolate nibbles or chips to the mixture. Take small amounts in your clean palm and turn them into small balls.

12. Crackers With Cheese

Although not the most glorified snack, Crackers and Cheese is a ready-to-go snacking option for busy moms. While whole wheat crackers ensure proper fibre, cheddar or cottage promises calcium and protein.

Ingredients

• Cheese (cheddar, cottage, sliced, or any of your choice)
• Crackers or bread toast
• Spice of your choice

Method

1. Add cheese on top of cracker. You can top any kind of healthy cheese you like.
2. Add herbs of your choice.

13. Fruit Yogurt Smoothie

A quick blend, and you have got yourself a soulful, protein-rich food.

Ingredients

• Greek yoghurt
• Frozen banana
• Frozen berries

Method

1. Whip up 1/2 cup of plain Greek yoghurt, a frozen banana, and a few frozen berries.
2. If you want to have some iron, add a handful of spinach.
3. Blend everything nice and sip while you nurse or pamper yourself with a show or series.

14. Egg and Vegetable Muffins

With eggs at easy reach and a handful of chopped veggies, you can make yourself savoury muffins.

Ingredients

• Eggs
• Milk
• Diced vegetables like carrots, spinach, kale, capsicum
• Salt and pepper

Method

1. Whisk about eight eggs and add half a cup of milk, a diced vegetable of your choice, and a pinch of salt and pepper. Whisk everything nicely.
2. Add the mixture to muffin cups and bake at 375°F (190°C) for 18–20 minutes.

15. Roasted Chickpeas

Roasted chickpeas and pumpkin seeds are an amazing snack for on-the-go moms who don’t have time for a la carte snacking. Plus, beans are a wonderful source of protein and fibre, making it one of the most healthy snacks for nursing mothers (8).

Ingredients

• Chickpeas
• Pumpkin seeds

Method

1. Spread a stash of soaked chickpeas and some pumpkin seeds. Sprinkle olive oil, salt, and pepper.
2. Mix them well.
3. Bake at 300°F (149°C) for 45 minutes.

FAQs

1. Can I buy snacks from the supermarket during breastfeeding?

Are store-bought snacks good for breastfeeding? Hmm… Well, that depends. If you are planning to look for store-bought snacks, make sure they are prepared with less oil, preservatives, and colours.

2. Can breastfeeding mothers drink milk as snacks?

Yes, absolutely. Milk is a quick superfood for nursing moms to give instant energy. If you are unable to drink milk, you can include dairy products in your diet, such as yoghurt, buttermilk, cheese, and ice cream (9).

Doctors often insist mothers take serious care of themselves, and the best way to do this is to take care of their nutrition. This is because their bodies are too busy using up calories for milk production. An additional 300 to 500 calories a day is the usual recommendation for the breastfeeding mom. Some experts are of the opinion that calorie counting is highly subjective and cannot be generalised as each other’s bodies and needs are unique.

Eating healthy snacks results in the right kind of food going into your system so that you can dedicate yourself fully to motherhood. Eating healthy and drinking sufficient fluids will result in increased supply of quality milk for your baby.

References/Resources:

1. Diet for Breastfeeding Mothers; CHOC; https://www.chop.edu/pages/diet-breastfeeding-mothers

2. Bananas, raw; USDA; https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients

3. Dark Chocolate Health Benefits; Cleveland Clinic; https://health.clevelandclinic.org/dark-chocolate-health-benefits

4. Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/; November 2016

5. The Sweet Health Benefits of Dates; Cleveland Clinic; https://health.clevelandclinic.org/benefits-of-dates

6. Nutrition Guidance for Breastfeeding Women; University of Utah; https://healthcare.utah.edu/healthfeed/2022/07/nutrition-guidance-breastfeeding-women

7. Questions & Answers from the FDA/EPA Advice about Eating Fish for Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 to 11 Years; FDA; https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or

8. Dietary fiber: Essential for a healthy diet; Mayo Clinic; https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983\

9. Educating Breastfeeding Mothers on Proper Diet and Fluid Intake; University Hospitals; https://www.uhhospitals.org/services/obgyn-womens-health/patient-resources/pregnancy-resources/breastfeeding-guide/breastfeeding-diet-and-fluid-intake

Also Read: 

Foods To Avoid While Breastfeeding
Fruits to Eat and Avoid while Breastfeeding
Healthy Recipes for Breastfeeding Moms to Try
Foods to Eat During Breastfeeding to Avoid Colic in Babies

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