The Best Healthy Breastfeeding Snacks
Breastfeeding mothers know one thing – there’s no hunger like breastfeeding hunger.
Why? Because creating enough milk to feed a growing baby is incredibly demanding. You need more nutrients (for you and baby’s needs) and calories. Breastfeeding requires about 20 calories per ounce produced, so when you are exclusively breastfeeding your baby, making about 25 ounces per day, you’ll need about 500 extra calories per day.
And when you’ve got a baby (and maybe even some older siblings) who requires a lot of your attention, finding time to eat enough can be challenging, to say the least. That’s why snacks are so key! When mealtimes are thrown off or not ideal, snacks are a great way to help meet your caloric and nutrient needs and keep any breastfeeding-induced "hanger" at bay.
Postpartum Nutrition & Diet: What Makes a Good Snack?
Choosing healthy snacks while breastfeeding isn’t all that different from doing so at any other time in life, but there are a few things to remember since you're still technically eating for two!
Nutrient Density
While breastfeeding, nutrient needs are high and what you eat can affect the quality of your milk. You want to ensure you’re getting enough micronutrients like omega-3s and calcium in addition to the macronutrients (protein, fat, and carbs).
We know that snacks can easily turn into meals, so it’s helpful to focus on nutrient-dense foods. There’s no need to stress about finding the perfect snack, but aim to be nourished—not just fed. Think proteins, fruits and vegetables (for fiber!) and healthy fats. Postpartum snacks should be filling and satisfying.
Balanced
When we’re hungry (or hangry), it’s common to want to grab the quickest form of energy - carbs. Carbs also tend to be convenient and portable. But eating carbs alone can cause a spike in blood sugar that results in hunger again soon after. To help balance out your hunger, aim for a combination of fiber-rich carbs alongside protein or fat (or both!).
Convenience
Finally, as every nursing parent knows, logistics matter when holding a baby with one arm and trying to snack with the other. If you need something quick, convenient and easy, keep reading as we’re sharing plenty of options perfect for one-handed munching.
Supports Milk Supply
If you’re interested in supporting your milk supply, there are some nutrients and foods (known as galactagogues) that have been linked to promoting lactation, like oats or brewer’s yeast. Simply eating enough calories is also supportive of milk supply.
7 Healthy and Easy Breastfeeding Snack Ideas
Portable protein
High-protein snacks are your best friend! You still need lots of protein during the postpartum period, especially as the body recovers from pregnancy and birth. However, since protein often requires preparation, it can be tough to meet the daily recommendations.
Aim for portable and low-prep protein sources like:
- Hard-boiled eggs
- Smoked salmon
- Meat sticks (aim for high-quality options that are low on fillers and nitrates)
- Single-serving cheese, like string cheese
When possible, aim for grass-fed or pasture-raised meat, poultry, eggs, and wild-caught fish. High-quality cheese can also be a great source of protein.
Think of ways you can add protein to existing snacks or meals, like protein powder or nut butter to a smoothie, yogurt bowl, or energy bites. Needed’s Collagen Protein can also be added to any liquid or soft food for an easy protein boost.
Nuts and Seeds
Nuts and seeds are full of healthy fat and fiber, and they pack a lot of nutrition into a little package. For example, pumpkin seeds are a good source of magnesium and zinc, almonds are a good source of vitamin E, and Brazilian nuts are a good source of selenium.
Nut butters are another good choice. They can be spread on toast, mixed into oats, drizzled onto yogurt, or just eaten with a spoon (no judgment!). If you’re feeling up for an extra step, nut butter is great mixed into energy bites or lactation bites.
Yogurt and Cottage Cheese
Dairy-based yogurt, especially Greek yogurt, is high in protein. Go for the high-quality, full-fat plain versions to get the benefits of healthy fats while avoiding excessive added sugars. You can easily flavor them with fruit, granola, jam, or some raw honey.
If you don’t tolerate dairy, look for brands that make plant-based yogurt with as few ingredients as possible. Coconut or almond milk alternatives are much more widely available than in the past, and several brands are low in added sugar, high in healthy fats, and don’t contain any fillers. Add some protein by mixing in a scoop of collagen or your favorite protein powder.
Cottage cheese is another great snack option. It is high in protein and calcium, and certain brands contain probiotic cultures, which benefit your gut and overall microbiome.
Granola and Oatmeal
Granola is one of the best high-calorie snacks for breastfeeding moms! It's typically a mixture of oats, nuts, and seeds, which provide fiber and healthy fat. Making your own is pretty easy, but there are many store-bought options that include high-quality ingredients and less sugar if mixing up your own feels like too much (and if it does, we get it!)
Granola is great alone but is also delicious when combined with other healthy snacks, like yogurt or cottage cheese.
Fresh Fruit & Veggies
Fruits and veggies provide great fiber to help digestion and satiety, plus a variety of vitamins and antioxidants.
Fruit is a great snack if you’re craving something sweet, while veggies are a great way to bulk up whatever you’re eating.
Because they are light and contain primarily carbs, fruits and veggies pair well with a protein or fat source. For example, you can dip apples in nut butter or carrots in guacamole or pair other sliced fruits and veggies with a meat stick or cheese.
Smoothies
Smoothies are a great way to pack a lot of nutrition into a convenient drink. We recommend adding a source of fiber (like fruit), protein (like protein powder or collagen), and fat (like a scoop of nut butter or a couple of slices of avocado) for a filling and nutritious smoothie. Read more about how to make a healthy smoothie here—and don’t forget to mix in your Prenatal Multi powder and Collagen Protein!
Crunchy snacks
Sometimes, you just feel snacky. Fortunately, some snack foods satisfy your craving while providing nutritional value (though we don't think there's anything wrong with just indulging in a snack occasionally; you deserve it!)
Check each label for snacks that are satisfying but also have added benefits, such as healthy fats and protein.
Ensuring Nutritional Wellness During Breastfeeding
Even with a balanced diet full of healthy snacks, your body likely needs extra support during postpartum and breastfeeding. Remember to keep taking your prenatal supplements throughout your breastfeeding journey to optimally support you and your baby for years to come. Needed’s Fourth Trimester Plan contains several supplements to support everything from your nutrition to hydration to stress and sleep during the demanding postpartum period.
Remember, breastmilk doesn’t automatically contain all the nutrients your baby needs. Certain nutrients, like omega-3s, will only be present if you include them in your diet or as a supplement. Other nutrients, like calcium, will pull from your own stores if your diet is lacking. That means that baby will get what they need, but you’ll be left depleted. Taking good care of yourself is so important so you can take good care of your little one(s), too.
The Bottom Line
Breastfeeding can feel like a full-time job, especially in the beginning. But it also requires tremendous nutritional support. That means nourishing yourself with plenty of healthy snacks is key to supporting your body and your baby.
