Every nursing or pumping mom knows the incredible hunger that comes with feeding a baby. Grazing on wholesome snacks throughout the day is a great way to satisfy your appetite and fuel your body. Eating a variety of nutritious whole foods will also help you stay healthy and energized.
Snacking is perfect for busy moms who don’t have time to sit at the table and enjoy a full meal. Some days it might feel like you spend more time in your nursing chair than anywhere else!
Don't hesitate to eat while breastfeeding! Keep a basket of healthy nursing snacks beside your glider or recliner and fuel up as needed.
Breastfeeding can be all-consuming, but it’s also an amazing way to bond with your baby. You’re providing the complete nutrition your baby needs to grow and thrive, and that’s a gift.
We hope these snack suggestions will help make your nursing or pumping journey just a bit easier (our award-winning maternity and nursing clothes will help too).
So what makes a good breastfeeding snack?
Not all snacks are created equal. Snacks for breastfeeding moms should
Be nutritious. Whole grains, fresh fruits, organic vegetables, lean proteins and healthy fats will give you the sustained energy you need to care for your baby.
Be easy to prepare. As a nursing or pumping mama, you already have enough to juggle, so you need snacks that are easy to grab-and-go or involve minimal preparation.
Encourage lactation. Some foods, like oatmeal, are believed to increase milk production, boosting your milk supply. If you’re struggling to produce breast milk, add one of these foods to your shopping list.
Tip: Eat every two to four hours to maximize energy and avoid getting too hungry.
20 Quick and Healthy Breastfeeding Snacks
We’ve compiled a list of healthy recipes and snacks that you can whip up in five minutes or less. Many need no refrigeration - toss them in your diaper bag or store them in your glove compartment so you’re never caught without something nutritious to munch on!
1. Trail Mix with Nuts & Dried Fruit
Buy it by the bag or make your own. Combine equal parts nuts and dried fruit. Food Network recommends adding extra crunch with mini pretzels or air-popped popcorn plus one flavor-packed bonus ingredient - think toasted coconut, sunflower seeds, or a sprinkle of chili powder.
2. Hard Boiled Eggs & Whole Grain Crackers
The secret to easy-to-peel eggs is dropping the uncooked eggs into boiling water, turning off the heat, and cooling them after ten minutes. This recipe makes six servings. Eat the eggs with some whole grain crackers for a yummy, satiating treat.
Ingredients:
6 cups water
6 eggs
Instructions:
1. Fill a saucepan with 6 cups of water and cover with lid.
2. Turn heat on high to boil water.
3. When water is at a rapid boil, drop in the eggs and cover with lid.
4. Turn off heat.
5. Let eggs sit submerged in water for 10 minutes.
6. Drain hot water from pan and replace with cold water.
7. Repeat as needed until the water in the pan is cold.
8. Peel eggs.
3. Banana & Rice Cake
Bananas are the ultimate portable snack. Packed with vitamins and minerals like potassium, fiber, and vitamin B6, bananas keep you energized on the go. At home, try slicing a banana on top of a rice cake.
4. Greek Yogurt & Granola
Greek yogurt packs a big punch; high in protein and low in calories, its natural probiotics can help aid digestion. Add a handful of granola (about one-quarter cup) for an extra crunch. Granola comes in a variety of flavors like yummy vanilla almond, as well as gluten-free and vegan options. Sprinkle with fresh berries if desired.
5. Cherry Tomato & Mozzarella Basil Bites
There are 80 calories in one ounce of mozzarella cheese, making this a nutrient-rich and low-calorie delight. This recipe makes one serving.
Ingredients:
5 cherry tomatoes
2 one-ounce fresh mozzarella cheese balls
1 tablespoon extra virgin olive oil
Fresh basil leaves, shredded
Instructions:
1. Wash tomatoes.
2. Place tomatoes and cheese on a small plate.
3. Drizzle EVOO on the mixture.
4. Add shredded basil leaves for flavor.
6. String Cheese & Carrots
String cheese is fun to eat - and it’s easy right out of the package. Organic baby carrots come prewashed for easy, instant snacking. To save some money, consider buying a big bag of large carrots - be sure to wash and peel them before eating.
7. Apple Slices & Peanut Butter
Wash and cut your apple, then top each slice with a dab of peanut butter. Since conventional peanut butter often contains added sugar and hydrogenated oils, try choosing an all-natural peanut butter that’s composed of just two ingredients: peanuts and salt. You can also try almond, sunflower, cashew, or any other nut butter for variety.
8. Dark Chocolate & Raspberries
Every mom should indulge her chocolate cravings from time to time. Rather than milk chocolate, try dark chocolate, which is high in antioxidants that counteract the damaging effect of free radicals that exist naturally in the human body. Dark chocolate pairs well with most fruits, but raspberries are an ideal complement. Plus, red raspberries are known to have anti-inflammatory properties.
9. Milk & Protein Bars
An 8-ounce glass of cow’s milk or (for those who prefer dairy free) unsweetened almond milk is the perfect companion to an all-natural protein bar. Many brands - like Luna - are made especially for women. Others - like KIND - have simple, minimally processed ingredients.
10. Oat & Nut Waffles
Toss premade, organic oat and nut waffles into the toaster, or make them yourself. Top with fruit or yogurt for extra nutrition and flavor. This recipe makes 8-10 servings.
Ingredients:
1-1/2 cups whole wheat flour
2 teaspoons baking powder
1/2 teaspoon salt
2 large eggs, lightly beaten
1/4 cup butter, melted
2 tablespoons honey
1 cup quick-cooking oats
1 cup chopped nuts
Sliced peaches, optional
Instructions:
1. In a large bowl, combine flour, baking powder and salt.
2. In a small bowl, combine eggs, milk, butter and honey.
3. Stir wet ingredients into dry ingredients and mix well.
4. Fold in oats and nuts.
5. Bake in a preheated waffle iron until golden brown.
6. Top with fresh fruit if desired.
(Recipe from Taste of Home, as listed at tasteofhome.com.)
11. Cottage Cheese & Pineapple
Some people shy away from cottage cheese because of its unique texture. However, its ingredients support immunity and bone health. If you can’t get over the lumpy texture, buy whipped cottage cheese - it features all the health benefits with a smooth texture that’s closer to a mousse. Top with fresh pineapple chunks to add flavor, sweetness, and fiber.
12. Lactation Cookies
If you can’t find these in your local grocery store, order them online. Lactation cookies typically include brewer’s yeast, wheat germ, whole grain oats, and flaxseed, all of which are believed to increase breast milk production. Some are made with delicious dark chocolate chips to satisfy your cravings. Yum! If you have a little extra time, they’re also easy to make.
13. Hummus & Celery
Wash and chop celery, then dip stalks into a container of hummus. It’s an almost-effortless snack that’s heart-healthy, nutrient-rich, and delicious.
14. Granola Bars
Many seasoned moms never leave home without a few granola bars on hand. These snacks satisfy hunger and are easy to eat while walking, nursing, or pumping. Look for bars with whole oats, which are believed to be good for the heart and for milk production. Avoid bars that are loaded with artificial sweeteners or sugar. Stick to all-natural ingredients.
15. Air-Popped Popcorn
Air-popped popcorn is high in fiber (to keep you feeling full) and low in calories. If your milk supply needs a boost, consider sprinkling the popcorn with brewer’s yeast!
16. Pitted Dates Stuffed with Peanut Butter & Walnuts
This snack is simple to make yet has a real decadence to it. Since dates and peanut butter are healthy but high in calories, a good portion size is two whole dates and one tablespoon of peanut butter. This recipe makes one serving.
Ingredients:
2 Medjool dates
4 walnut halves
1 tablespoon all-natural peanut butter
Instructions:
1. Halve dates lengthwise.
2. Remove pits and discard.
3. Spread a small dollop of peanut butter on each date.
4. Top each with 1 walnut half.
17. Pretzels & Cheddar Cheese
Another on-the-go favorite, pretzels are low-calorie treats that provide a satisfying crunch. They also hit the spot when you’re craving a salty snack! Consider pairing them with small chunks of cheddar cheese - or dipping them into melted cheddar. Cheese, while high in fat, is protein rich. Enjoy it in moderation.
18. Edamame
Edamame are young, green soybeans that are chock-full of protein, fiber, and vitamin K. You can buy them cooked, shelled, and ready to eat - or you can find them still in the pod. Simply throw them in a pot of boiling water for a few minutes and sprinkle them with a dash of pink Himalayan salt.
19. Whole Wheat Bagel with Hummus
Large bagels can weigh in at 350 calories or more, so try eating a small bagel or just half of a regular one. Skip bagels made of refined white flour and instead go with whole wheat or sprouted grain. Try hummus instead of cream cheese. Optional: Sprinkle with chickpeas for extra protein.
20. Tuna & Apples
Canned light tuna packed in water is a natural topping for bread or crackers. But have you ever tried mixing it with a chopped Fuji or Gala apple? It’s delicious!
From sweet treats to savory bites, there’s something on this list for every pumping and nursing mom!
How many extra calories does a breastfeeding mom need?
Your body works hard to produce breast milk for your baby. This can create a calorie deficit, which is why doctors often tell nursing and pumping moms to eat more than they did pre-pregnancy.
While we don’t like to focus on calorie counting, if you’re exclusively breastfeeding or exclusively pumping, it is often recommended you eat an extra 300-500 calories per day. For a personalized eating plan, consult a registered dietician.
Remember, many experts recommend focusing less on calorie counts and more on eating real food that’s wholesome and satisfying. Try to embrace your changed body (which is doing incredible work!) and treat it right through good nutrition!
Don’t forget to hydrate!
Breastfeeding moms need at least four extra glasses of water a day to maintain a healthy milk supply. Keep a reusable water bottle handy, and aim at drinking a full bottle during every nursing or pumping session. To change things up a bit, try adding berries, cucumber, or lemon to your water.
Get creative!
In addition to choosing healthy meal plans, snacks, and drinks, nursing moms should also eat a variety of foods. Healthy doesn’t have to be boring! Mix savory and sweet. Eat all the colors of the rainbow. Experiment to find new flavors and combinations you love.
Breastfeeding is so great for bonding, and you’re doing an amazing job! As you care for your child, make sure to take care of yourself. In addition to eating healthy snacks, get a great nursing bra to make your nursing or pumping journey as comfortable as possible.
Do you have an easy nursing or pumping snack to share? Please comment below!
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