In This ArticleView AllIn This ArticleWhat to Look for in a Breastfeeding-Friendly Snack7 Best Snacks for BreastfeedingOther Eating Tips for BreastfeedingThe Bottom Line
In This ArticleView All
View All
In This Article
What to Look for in a Breastfeeding-Friendly Snack
7 Best Snacks for Breastfeeding
Other Eating Tips for Breastfeeding
The Bottom Line
Pictured Recipe:Peanut Butter-Oat Energy Balls
We’ll get right to it: There isn’t a “perfect” snack for breastfeeding, saysKathy Leeper, M.D., IBCLC, FABM, a breastfeeding medicine specialist and medical director atMilkWorks, a Nebraska-based nonprofit breastfeeding center. That’s because you’ll “make perfect milk regardless of what you snack on, and you should eat if you’re hungry,” she says. No doubt you’re very busy at this time, so having easy-to-eat and nutritious grab-and-go snacks is key.
Currently, there isn’t good research that shows any particular food increases milk production, says Leeper. According toScienceDirect, galactagogues are certain medication and foods that may help increase milk supply. Foods like oats and some herbs may boost milk production for some, but more important is completely and frequently removing milk, Leeper says. Meaning: Nursing every few hours is key to keeping up your supply, more so than the specific foods you eat. Still, there are some foods that make particularly great snacks for this important time.
Aiming for nutrient-dense snacks will nourish your body and help keep your energy up. Here are seven great ideas.
1. Fresh and Dried Fruits
Aim to eat 2 cups of fruit daily. Bothfresh and dried fruitcan help reach that goal. Fruit is chock-full of fiber and antioxidants, making it a great healthy snack choice. Slice up an apple to dip in nut butter, take a couple of mandarin oranges to your breastfeeding spot or grab a bag of freeze-dried strawberries (these practically taste like candy).
2. Cheese
Cheese can be part of a healthy diet, and it’s a good snacking idea for breastfeeding. Eatingcheesein moderation, whether you’re a fan of Cheddar, manchego or Swiss, has also been found to lower your risk of diabetes and heart disease.
For cheesy snack ideas, go for grapes & cheese, a pear and cottage cheese, orBlueberries with Walnuts & Cheese.
3. Fresh Vegetables
Aim for at least two to three servings of veggies per day; for leafy greens, a serving is generally 2 cups, but for other vegetables, 1 cup counts as a serving, according toMyPlate. With aslew of health benefitsthat come from eating vegetables, like better memory, lower inflammation and stronger immunity, vegetables are a powerful addition to a nursing snack arsenal. Buy bags of pre-sliced veggies or pick those like snap peas and green beans that don’t need a chop—and whip up one of these16 Creamy Dips You’ll Want to Make Foreverto have on hand during the week.
4. Whole-Grain Crackers
Whole grains are an important part of a healthy diet and may help with disease prevention, as well as improve gut health. While you can cook with many of them, easy snacks likewhole-grain crackers or crispbreadscan be a quicker route to getting those benefits. Breastfeeding moms don’t often have tons of extra time, so a quick snack like whole-grain crackers is a great idea.
5. Nuts and Nut Butters
Nutsare nutritional powerhousesthat are packed with heart-healthy fats, protein and fiber. Just keep in mind that different nuts provide different benefits. For example, peanuts, cashews, almonds and pistachios have the most protein, while pecans have the most carbohydrates. Nut butter is another great choice as a spread on whole-grain crackers, drizzled on yogurt or paired with fruit. You canmake your own, but you can also purchase healthy store-bought varieties. Look for those that contain just nuts or, if flavored, one that contains little added sugar.
6. Yogurt
There are so many types of yogurt to choose from, such as plain, Greek, coconut, oatmilk and more. What thehealthiest type is for youcan be dependent on taste preferences or dietary considerations, like if you want dairy or plant-based yogurt. Overall, yogurt can add an easy boost of protein and calcium to your day. Though it takes some extra time, making aFrozen Yogurt Bark Recipeensures you always have a sweet, creamy and refreshing snack on hand.
7. Granola
Granola, especially if youmake your ownor purchase lower-sugar varieties, can be a great snack if it contains nutrient-packed foods like whole grains, dried fruit and nuts. Granola can be combined with some of the other items on this list, like yogurt or cottage cheese. With so manyways to use granolaand the countless recipes available, likeAir-Fryer Honey Granola with Banana Chips & CherriesorMaple Granola, it’s a great addition to a nursing snacks list.
If the “perfect” snack isn’t available to you at the moment, that’s OK. “Human bodies are amazing and make the perfect nutrition and immunologic support for a child. While choosing nutrient-dense snacks is wise, you are still a good mom if all you have access to in a moment when you are hungry is a bag of Cheetos,” Leeper explains.
As for supplements, more research is needed on these. “Sometimes lactating parents feel [certain supplements] help increase milk production, but none work better than frequent and effective milk removal,” Leeper says.
TheAmerican College of Obstetricians and Gynecologistsalso offers the following tips for following a healthy diet while breastfeeding:
If you have questions regarding breastfeeding or your milk supply, finding a lactation professional near you can help. “The Affordable Care Act mandated private insurers provide lactation care at no out-of-pocket cost,” says Leeper.
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