Every breastfeeding journey is unique, but hunger is something every new mum feels.
It usually happens as soon as you sit down to feed your baby – you settle into the chair and your stomach grumbles. You don’t want to disturb your baby, so you can’t exactly head to the kitchen to make yourself a plate of food.
The solution is simple – you need a stash of breastfeeding snacks!
Staying full can be a challenge when you’re breastfeeding, and lots of mums struggle to find the time to sit down to a full meal. But, if you keep your fridge stocked with these simple snacks, you’ll always be ready to fight off hunger pangs when they strike.
The Best Snacks for Breastfeeding
1. Fruits and Vegetables
We know that a bag of carrots doesn’t sound like a great snack idea, but fruits and veggies are an important part of a good breastfeeding diet. Root vegetables, leafy greens and fruits like papaya are all thought to be good for helping milk production. They’re also easy to turn into finger foods.
Fruits and vegetables are packed with fibre, vitamins and nutrients that are good for you and bub. If you don’t mind the healthy stuff then you can try:
- Carrots
- Beets and radishes
- Kale, spinach and other dark, leafy greens
- Edamame
- Apples
- Green papaya
- Beans and legumes (e.g. lentils and chickpeas)
2. Complex Carbs
Complex carbs are slow-digesting. They’re also packed with fibre and can help you stay full for longer. It’s easy to turn complex carbs into snack food that you can eat while breastfeeding. Complex carbs are things like oats, whole-wheat grains, beans and fruits.
There are loads of easy snacks you can make with whole grains. Oat pancakes, granola muffins and or a Made to Milk mug cake are all packed with complex carbs that are great for your baby.
A simple sandwich made with brown bread and peanut butter might be just what you need to tide you over while breastfeeding.
3. Nuts and Trail Mix
Speaking of peanut butter, the healthy fats found in nuts are fantastic for your breastfeeding journey.
Cashews, peanuts, pistachios – whatever your favourites are, a small container full of nuts is an easy snack to grab on your way to feed your baby. If you’re not a fan of nuts on their own, you can break things up by eating trail mix instead.
Trail mix is usually just a combo of nuts, dried fruits, granola (which is made with oats!), seeds and sometimes other yummies like chocolate, so you can’t go wrong.
4. Dark Chocolate
We couldn’t put together a list of the best snacks for breastfeeding without talking about dark chocolate. Dark chocolate is packed with iron, magnesium and zinc, all of which are great for your body. It’s also known to be good for relaxation and reducing stress, which can make it easier to feed your baby.
Stick to the dark chocolate that’s 70% cacao or more to get the full benefits. Just remember to be mindful of the caffeine in chocolate. Babies don’t process caffeine very well and it can cause a variety of health issues in newborns. Since there can be up to 80mg of caffeine in 100g of dark chocolate (the same amount of caffeine as an instant coffee), make sure you’re tracking your daily caffeine intake properly.
5. Lactation Cookies
Lactation cookies are the pre-prepared snack that every breastfeeding mum needs!
Lactation snacks and cookies are full of the ingredients we talked about above (oats, nuts, chocolate, fruit and more). Those ingredients can promote breast milk production, and the best part is you don’t have to bake them yourself.
Around here we’re in love with the lactation cookies from Made to Milk. They come in a few different flavours, so they’re a great little nibble for anyone. If you’re willing to get up and go to the microwave, Made to Milk also offers a chocolate mug cake mix that’s ready in 60 seconds.
6. Get Your Protein Fix
Protein is great fuel for breastfeeding. High-protein snacks keep you fuller for longer, which can be a rare feeling when nursing.
You could keep it simple with snacks like hard boiled eggs, or get creative with recipes for protein balls, pancakes and baked goods. The sky’s the limit here, but you can try some of these things for a protein fix:
- Hard-boiled eggs
- Yoghurt
- Edamame
- Nuts
- Hummus dips
- Meats and tinned tuna
- Protein balls and snacks
We usually don’t recommend protein supplements while breastfeeding. Store bought supplements can contain other chemicals and additives that will impact you and your baby. Stick to naturally derived protein for the time being.
7. Snacks You Can Meal Prep
You probably won’t have much time to cook regular meals, let alone prepare snacks. That can leave you feeling hungry when you should be fuelling your body.
The secret is to meal prep easy snacks in advance! Portion your snacks out into little containers that you can grab if you’re sitting down to feed bub or headed out of the house for errands.
Our favourite meal prep snack ideas include:
- Protein balls (usually made from oats, seeds, fruit, nut butter and chocolate)
- Granola and trail mix (you can buy trail mix pre-made, or mix your own)
- Smoothies made from fruits and vegetables
- Overnight oats or overnight weetbix – try mixing in some berries and dark chocolate chips for a sweet snack!
- Leftovers from your last meal
And don’t forget that you don’t need to do all of this on your own! Enlist your partner to help out in the kitchen (you can even share some of your snacks if you’re feeling generous).
You don’t need to be a keen chef to make it happen. If you or your partner can spare an hour a week, you can prep some easy snacks that ensure you’re hitting your nutrition needs.
Breastfeeding Nutrition and Galactagogues
Did you know that your nutrition needs change while you’re breastfeeding?
Producing breast milk causes your body to work harder than normal. To keep up, the average woman needs to eat an extra 1,800-2,000 kilojoules every day.
While you’ll need to eat more, you’ll see the biggest benefit from a balanced diet that includes plenty of protein, fresh vegetables, complex carbs and healthy fats (e.g. fat from meats and fish, olive oil, avocados, etc.).
Some breastfeeding mums also find that eating galactagogues can support breast milk production. Galactagogues help to regulate the hormones that cause breast milk production. The topic still needs more research, but many women swear by eating foods that are rich in galactagogues.
The following foods are rich in galactagogues:
- Whole grains (e.g. oats and barley)
- Meat, chicken, fish and tofu
- Beans and legumes
- Leafy green vegetables
- Nuts
- Flaxseed
- Sesame seeds
- Brewer’s yeast
Eating galactagogues may increase breast milk production, and they’re easy to incorporate into your snacks!
Staying Hydrated While You’re Breastfeeding
You’re going to be hungry while you’re breastfeeding. Your body needs extra calories while it’s producing breast milk. But it also needs extra water.
Breastfeeding mums need about 2.5 litres of water per day – that’s one or two cups more than normal. You may need to drink more if the weather is hot or if you’re active.
You should also be mindful about overhydration. When you’re drinking too much water, you begin to flush helpful minerals (like salts) out of your system. This can make you feel even more thirsty.
One way to get around this issue is with a hydration supplement. Hydration supplements contain electrolytes, which help your body to retain moisture. Supplements like the ones from Hydrate Up are all-natural, so they’re completely safe for breastfeeding mums.
Heading Into Your Breastfeeding Journey? Visit the Mad House Mums Store!
Breastfeeding can feel like an uphill battle, but it doesn’t need to be that way. If you can find a groove and stock up on healthy snacks then the rest is a breeze.
Mad House Mums knows all about the challenges of breastfeeding. We’ve created an entire clothing range that’s designed to help new mums feel comfortable and stress less, which is important for breastfeeding.
We also stock a variety of breastfeeding snacks and hydration supplements! These little add-ons are sourced from brands we know and trust, and they’re a great addition to your pantry while nursing your new baby.
You can explore our range online at any time, or contact us if you want to know more about the best snacks for breastfeeding!