Breastfeeding is hungry work and many new moms complain about an insatiable hunger. Breast milk production probably makes you feel ravenous. And no wonder; your body needs plenty of energy to make the nutrient-dense milk your baby needs.
An Italian study published in 2021 found that ‘adequate maternal nutrition during lactation may be important not only for the mother herself, but also to provide the infant with milk with adequate amounts and quality of nutrients for appropriate nutrition’.
As a new mom, it’s easy to forget to care for yourself. You’re so busy looking after your newborn that you forget to give yourself a second thought. Having healthy and delicious breastfeeding snacks around you will support you and your newborn throughout the day.
Newborn babies sleep often, but they’re usually happiest doing this in your arms, so you’ll probably struggle to find time to cook. And even if you did find the time, you probably wouldn’t want to spend it cooking. Is that a bubble bath calling?
How many calories do breastfeeding moms need?
Experts recommend eating an extra 300-500 calories each day if you’re breastfeeding a newborn. This is how many additional calories you should aim for, to make sure you have enough energy to produce breast milk for your baby.
Try not to focus on calories, though. There’s no need to write down everything you eat during the day. Aim for around 2,000 calories daily and make sure you’re getting enough. Eating too few calories could lead to a low milk supply. You should eat each time you feel hungry.
To be sure you’re eating a healthy diet, include a mix of fresh foods, keep your portions under control and eat plenty of protein during the day.
Should I worry about what I eat when I’m breastfeeding?
There are so many things for new moms to worry about. You might be worrying about your baby’s milestones or how she’s taking to feeding. You might be nervous about breastfeeding in public or whether your relationship will withstand the extra pressures of parenthood. With your postpartum brain on high alert, you could probably worry about anything you put your mind to, so don’t add breastfeeding snacks to the list.
It’s easy to become overwhelmed by worrying about the contents of your diet. Please don’t do this. Instead, try to eat a mix of different foods. There’s no need to cut out all the unhealthy foods you love; just try to make sure there’s a good balance.
If you fancy a biscuit, have a biscuit. Later on, try to eat some fresh fruit or veggies instead, to make sure you’ve had a mix of nutrients during the day.
Easy breastfeeding snacks for breastfeeding moms
During the early months, you might snack frequently, as your body needs energy for milk production. It’s important to keep plenty of breastfeeding snacks in the house so you don’t go hungry.
You should have a selection of foods that are easy to prepare (or require zero preparation) but they should be filling and nutritious. You need plenty of variety to stop you from getting bored.
During the early weeks of motherhood, friends and family will probably send food (cupcakes by post, hello!) or bring snacks when they visit. These friends and family members will become your favorites; they’ve definitely read the ‘rule book’.
See our article about 10 Tips For Visiting A New Baby – And Happily Being Asked Back.
As the weeks pass by, however, you’ll need to start organizing your own breastfeeding snacks. Enter the breastfeeding snack box ….
Breastfeeding snack box
The breastfeeding snack box is your friend. It’s a concept that will see you through the early months of motherhood without a grumbling belly. Newborn babies fall asleep a lot and it’s only too easy to get nap-trapped by your gorgeous newborn; you’ll need to have healthy snacks to hand at all times.
A breastfeeding snack box is a portable tub of snacks you can transport around the house with you. It needs a handle so you can carry it one-handed. It should be filled with a mix of foods you can snack on if you get peckish.
Ask your partner to put together a box for you each morning before he leaves for work; this is an easy way he can take care of you even when he isn’t home.
The benefit of breastfeeding snacks
If your partner is away at work for long stretches, there might be days when you struggle to eat properly during those hours. For this reason, it’s especially important to eat a decent breakfast before your partner leaves.
Having easy lunches to hand will also help; arrange to have a pre-prepared sandwich or soup that can be easily reheated. On the days when your baby really won’t be put down for a second, breastfeeding snacks can help fill the void.
Nutritious snacks will help to keep hunger at bay while not taking up too much of your time in food prep.
Here are 8 super-easy, super-healthy breastfeeding snacks any breastfeeding mother can enjoy – maybe even one-handed, while holding the baby at the breast with the other hand.
Breastfeeding Snacks idea #1. Fresh fruits and vegetables
Fresh fruits and vegetables are easy, healthy, low-prep snacks that will provide you with some much-needed vitamins and minerals. Grab an apple out of the fruit bowl and get munching; it couldn’t be easier!
Buy some in-season fruits and vegetables at the grocery store, so you always have fresh food to hand when you’re feeling peckish.
Wash some grapes and keep them in a bowl in the fridge. A basket of washed apples and pears on the table is easily accessible and means you’re more likely to choose them for a quick snack.
Carrots or celery can be cleaned and kept refrigerated, maybe with some low-fat ranch dressing or hummus for dipping. Add some tahini to your hummus and you might even boost your supply.
You can even keep some dried fruit in the diaper bag for a quick and yummy treat when you’re out and about.
Breastfeeding Snacks idea #2. Nuts
Almonds, walnuts and cashews are a great source of protein, iron and healthy fats. Grab a handful and snack away. Nuts will keep you feeling full and satisfied. Fill a Tupperware snack box with mixed nuts so you can nibble on them whenever you’re hungry.
Although raw nuts are the healthiest to eat, roasted and lightly salted nuts will satisfy your craving for snacks. Add some to the dried fruit you’re carrying in your nappy bag for an instant trail mix.
If you’re not a fan of whole nuts, give nut butter a try. Apple slices dipped in peanut butter make a great mid-afternoon breastfeeding snack.
Breastfeeding Snacks idea #3. Natural yoghurt
Natural yoghurt (ideally organic) is a convenient source of calcium and protein, as well as health-promoting bacteria (probiotics). Jalna is a great brand, available in Australia. You might like to try Greek yogurt because it’s thicker and feels more decadent. Add fresh or frozen fruit, cooked quinoa or granola to your yogurt to add nutritional value and make this breastfeeding snack keep you feeling fuller longer.
Breastfeeding Snacks idea #4. Cheese
Buy some pre-packaged cheese cubes for an easy snack you can take from the fridge and eat one-handed. Cheese will provide you with plenty of calcium and protein, as well as B vitamins. Cheddar, mozzarella, Swiss … whatever you like best. Enjoy it with whole-grain crackers, such as Ryvita, for even more nutritional punch.
Breastfeeding Snacks idea #5. Hard boiled egg
Boil a few eggs and keep them in the refrigerator for a quick, filling snack. High in protein and omega-3 fatty acids, eggs also provide all 9 essential amino acids, as well as a wide variety of vitamins and minerals.
To get perfect boiled eggs every time:
- Place eggs in a small pot and cover with water
- water to a rolling boil over medium heat
- Turn off heat, cover the pot and allow the eggs to sit for 10 minutes
- Drain and rinse eggs with cold water; cool them and enjoy.
Breastfeeding Snacks idea #6. Whole grains
Munch on some whole-grain toast. Spread low-fat cream cheese or egg salad on whole-grain crackers. Buy some brown rice cakes and top with cottage cheese, honey and cinnamon. Enjoy a cosy bowl of oatmeal or bake some lactation cookies; this comfort food might even boost milk supply. Lactation cookies contain sugar, to counteract the bitter ingredients that boost supply, so eat them in moderation.
Breastfeeding Snacks idea #7. Protein bars
Protein bars are a great breastfeeding snack because they’re high in energy and low in prep time. Have a selection of your favourite protein bars in your breastfeeding snack box so you can grab one when the mood strikes. Granola bars are another great option for an easy-to-grab on-the-go snack to fill your tummy up when you’re looking after a clingy baby.
Breastfeeding Snacks idea #8. Chia seeds
Chia seeds are another great addition to foods like natural yogurt, smoothies and oats. Considered as one of the healthiest foods on the planet, chia seeds pack a nutritional punch. You’ll benefit from the fibre, protein, antioxidants, omega-3 fatty acids and many other important nutrients, including calcium, phosphorus and magnesium.
Everything in moderation
Keep the mantra ‘everything in moderation’ in mind when choosing breastfeeding snacks. Is it a catastrophe if you eat a few chocolates? Will eating a bag of chips sabotage your supply? The answer is a resounding ‘no’ to both questions. As long as you aim for a varied diet of healthy foods, it’s fine to eat a mix of foods.
Another quick breastfeeding tip
Drink to your thirst. Your body will let you know when you need to drink. Try to include plenty of water in your daily intake, especially on hot days.
There’s also a myth out there that you need to drink cow’s milk to make milk. It’s simply not true. If you love milk, it is a convenient source of calcium and vitamins D and A (if it’s fortified) but you can also get those nutrients from other foods.
Although your body will take what it needs from your stores to make just the right milk for your baby, you might suffer from not eating well. Poor diet can lead to fatigue and lowered immunity – two things you don’t want to experience when caring for a newborn.
Adding healthy breastfeeding snacks throughout the day will keep you on the path of wellness.
Don’t be afraid to ask for help
All moms get it. They’ve been there and survived it. They understand what your hardest days are like because they battled through their own. Look for your ‘village’ and ask for help. It might not seem like an easy thing to do, but your life will feel so much more manageable if you have help.
If your baby won’t be put down, ask a friend, neighbour or family member to hold your baby for five minutes while you wolf down some lunch. There are always people willing to help, so please don’t be afraid to ask.
Want to learn more about how foods can affect breastfeeding?
Hilary Jacobson’s book Mother Food: A Breastfeeding Diet Guide with Lactogenic Foods and Herbs discusses lactogenic (milk-enhancing) foods that are perfect for the breastfeeding mother.
The US Institute of Medicine has produced a volume called Nutrition During Lactation that can be found online here.
What breastfeeding snacks do you enjoy? Please tell us what your favourite snacks are, in the comments section below.
