Snacking for Breastfeeding Moms Easy, healthy snack ideas to stay nourished between meals
Liesel Teen, BSN, RN
If you’re a nursing mama, then you
know breastfeeding hunger can seem intense. So, how do lactating moms stay nourished and fueled between meals while staying healthy? Here you’ll find easy, healthy snack ideas and answers to common questions about breastfeeding nutrition.
10 Easy, Healthy Snacks for Breastfeeding Mamas Two quick tips to keep in mind when hunger strikes between meals: 1. Think of snacks as “mini meals” and try to include 2–3 food groups, and 2. When in doubt, pair a carb with a protein for a solid energy boost and more staying power. Here are easy snacks to have on hand.
1
Apples and peanut butter. Apples are a great source of vitamins and fiber. Peanut butter is a good source of protein and healthy fat. Customize this snack by substituting almond butter or another nut butter.
2
Chicken salad with nuts and grapes. Diced chicken mixed with nuts, grapes and a bit of mayo is delicious and nutritious. When you have chicken for dinner, use the leftovers to make this snack.
3
Cheese and crackers. Cheese is a good source of protein and fat while whole-grain crackers provide much-needed fiber. Customize with your favorite types of cheese.
4
Greek yogurt with fruit. Greek yogurt is a great source of protein (plain Greek yogurt avoids added sugar). Combine with berries and honey to sweeten. For crunch, calories and variety, consider adding granola or nuts.
5
Cottage cheese and fruit. Cottage cheese is a great low-calorie, high-protein snack. Add fresh fruit for a delicious option. You could also use cottage cheese as a dip for graham crackers or topping for rice cakes.
16 • SanDiegofamily.com • Baby & Toddlers Guide 2023
6
Hummus and veggies. Hummus is a good source of protein and healthy fats. Pair it with fresh veggies for a ton of nutrients in every bite. There are many delicious hummus varieties, which keeps this snack interesting.
7
Rice cakes with peanut butter and banana. Again, you’re getting a protein and fat boost from the peanut butter, fiber from the rice cakes (brown rice cakes are even better), and natural sweetness from banana. Customize with different nut butters and a variety of fresh fruits. Rice cake + SunButter + blueberries is one of my favorite versions of this snack.
8
Energy balls. Make energy balls with oats, nuts, nut butter and dried fruit for a quick snack of protein and fiber. The oats (and other ingredients) may even help boost milk supply. Like so many things on this list, energy balls can be customized to your liking.
