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And if that nosh only requires one hand, well, all the better.
What makes a good breastfeeding snack?
The most important thing breastfeeding moms can do is eat enough.
Best homemade breastfeeding snacks
1.
Banana and nut butter
It’s a classic for a reason.
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2.
Brown rice cake and cottage cheese
Cottage cheese is an excellent source of calcium and protein.
Cinnamon, olive oil or balsamic glaze are all tasty options.
Smoothie
If you’re breastfeeding, then you know the value of a snack that you could consume one-handed.
Wahlstedt recommends making a smoothie with avocado and frozen banana.
Iodine Is Essential for Your Baby’s Developing BrainSee All Sources[4]
4.
Add hummus or cheese on top of turkey slices, then roll them up for easy snacking.
You’ll get high-quality protein no matter which combo you choose.
Wahlstedt says eating eggs can potentially help preventclogged milk ducts, as well.
Stuffed dates
Dried dates are a good source of energizing carbs as well as minerals like potassium and magnesium.
This balanced treat takes less than a minute to prepare and you’re free to eat it mid-feed.
Lactation cookies and bites
Lactation cookies or bitesare a popular snack for moms focused on maintaining their milk supply.
String cheese and fruit
If zero-prep snacks are your style, pair string cheese with an orange or apple.
Don’t hesitate to reach for two sticks of string cheese for adequate calories, protein and calcium.
Chia seed pudding
Made from just two ingredients, chia seed pudding is easy to prepare ahead of time.
Homemade trail mix
A tried-and-true staple, trail mix is a favorite among the What to Expect Community.
Bump up the nutritional value even further by adding in high-fiber additions like crispy chickpeas or dry roasted edamame.
Oatmeal or overnight oats
Wahlstedt recommends choosing oatmeal and overnight oats for quality carbs when breastfeeding.
Feel free to add a dash of cinnamon or a teaspoon of maple syrup to sweeten this snack.
Toast
Snacking on a slice of toast provides your body with a source of all-important carbs when breastfeeding.
“Carbohydrate intake seems to play a role in milk supply,” Wahlstedt explains.
Best store-bought breastfeeding snacks
17.
Both options provide non-perishable protein in a pinch.
Energy bites
If making your own lactation bites feels like a heavy lift, buy pre-made bites instead.
What to Expect moms loveBobo’s Oat BitesandHeavenly Hunks.
Protein shakes
The brandsKoiaandOWYNoffer pre-made protein shakes that are the perfect sweet treat for breastfeeding moms.
Collagen may also be helpful for healing after labor.
Try sipping onKettle & Fire’s Organic Chicken Bone Broth, which supplies 17 grams of protein per serving.
Dry roasted edamame
Soybeans are full of healthy fiber and plant-based protein.
Protein bars
Save protein bars for moments when fresh snacks like plain Greek yogurt aren’t feasible.
Choose a bar that provides more grams of protein than it does grams of added sugars.
A few good options include:RX Bars,Perfect Bars,IQ Barsand88 Acres Bars.
Use a pre-made pancake mix that’s high in protein, such asKodiak CakesorBob’s Red Mill.
Cheese and crackers
FAQ
Along with drinking ample water, getting enough carbohydrates is key when breastfeeding.
Choose breastfeeding snacks that provide quality carbohydrates, like overnight oats, unsweetened dried fruit and homemade pancakes.
Healthy fats and protein are essential for satiety when breastfeeding.
Homemade egg bites, trail mix, high-protein pancakes and energy bites are great make-ahead breastfeeding snacks.
