Breastfeeding a baby increases a nursing mom’s hunger exponentially whether you are pumping or feeding on demand. Ideally, grazing on wholesome breastfeeding snacks throughout the day is a great way to satisfy your appetite when you hardly get time to sit and enjoy a wholesome meal.
Eating a variety of whole foods consisting of incredible nutritious value will also help you stay healthy and energized throughout the day. Not to mention, late-night breastfeeding snacks help you survive the nighttime feeds and boost milk supply according to the baby’s growing needs.
Snacking is perfect for busy moms or working moms throughout the day who might have to pump every hour to establish a sufficient milk supply. Whereas for stay-at-home moms some days it might feel like spending more time in a nursing chair than anywhere else. Given your circumstances, you need to have a basket of healthy and filling snacks beside the breastfeeding station or recliner so you don’t have to starve every two hours.
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What type of food you should choose as breastfeeding snacks?
Food that is nutritious such as whole grains, fresh fruits, organic vegetables, lean proteins, and healthy fats will give you the sustained energy you need to care for your baby.
Food that is easy to prepare in your busy schedule. As a nursing or pumping mama, you already have enough on your plate, so you need filling and healthy breastfeeding snacks that are easy to stash in your glove compartment, office desk, on the go, or involve minimal preparation. That way your milk supply would not be compromised.
Lactating food items such as oatmeal, brewers yeast, and fennel seeds, are widely considered to increase milk production. So if you’re struggling to produce breast milk naturally, add lactation foods that increase breast milk supply to your diet.
Ideally, you should be eating every two to three hours to maintain positive energy and avoid getting too hungry for no good reason, as it can affect your milk supply as well as your mental and physical health.
What are the nutritious and quick snacks for breastfeeding moms
Some healthy recipes and snacks that you can prepare in no time. However, many ideas are ready-to-eat and require no pre-prep – Stock your favorite snacks in your baby bag for on-the-go snacking or store them in your car so you don’t have to worry about feeling hungry with a baby.
As a general rule, a breastfeeding mom needs an extra 500 calories to feed the baby. Don’t go overboard with snacking as a lot of breastfeeding moms don’t seem to lose weight even with exclusive breastfeeding.
Tip for weight loss with breastfeeding: Try this lemongrass weight loss tea after giving birth.
Another healthy tip, new moms should be preparing their snacks or breakfast in Organic ghee for faster internal and external recovery after giving birth. If you want a toasted slice of bread, spread a tad bit of organic ghee on each side to make it delicious, crunchy, and extra nutritious.
healthy lactation snacks for breastfeeding moms
- Hard-boiled egg on toasted whole grain bread
- Avocado toast
- Oats and Granola
- Raspberries and dark chocolate
- Nuts (almonds, cashews, mixed nuts)
- Raw veggies like carrots, celery, cucumber with your favorite dip or ranch
- Hummus with tortillas
- Greek yogurt with berries and granola. Top with flaxseed or chia seeds
- Bowl of Sliced/cut fruit or berries
- Multigrain granola bar
- Sliced deli meat
- Cut cheese/cheese sticks
- Smoked Salmon
- A glass of milk with dates
- Chia pudding
- Protein bar or granola bar
- Whole-grain crackers with nut butter, cheese, hummus, or avocado
- Banana with milk
- Apple slices with nut butter
- Pear slices with nut butter
- Celery with nut butter or hummus
- Trail mix with nuts, seeds, and dried fruit
- Granola with low-fat yogurt
- Whole grain toast with nut butter, hummus, cream cheese, cottage cheese, smoked salmon
- Pita bread (toasted or regular) with hummus, avocado, salsa
- Oven-baked veggie chips
- Guacamole and chips or crackers
- Tomato juice
- Shelled edamame
- Applesauce topped with cinnamon
- Air-popped popcorn drizzled with oil or shredded cheese
- Whole wheat muffins with fruit or veggies
- Cookies with fennel seeds
- Lactation cookies
- Use Brewer’s yeast in smoothies
- Popcorn with parmesan cheese
- Flax seeds
- Fennel and poppy seeds on a salad bowl
- Roasted chickpeas
Check out these super instant snacks
Watch out for the signs of allergy in breastfeeding babies
Make sure you watch for any allergic signs in the baby when you are breastfeeding.
Some babies tend to throw up breastmilk more than normal due to some allergic reaction to things you are eating. Such as excessive use of Chocolates, nuts, etc.
Avoid gassy foods until your baby’s digestive tracts get stronger.
As much as eating healthy while breastfeeding is a must for new moms, it is equally important to maintain your liquid intake for adequate hydration.