Best Breastfeeding Snacks

Breastfeeding burns a lot of calories! That’s good news for getting back your pre-pregnancy figure. But you also need to make sure you are eating enough to keep up your supply. That’s where snacks come in.

I remember being hungry a lot in the early weeks of being a new mom. Waking up during the night for a feeding I would even need a quick snack before I went back to bed to keep my stomach from growling. Being sleep deprived and not necessarily eating regular meals made it even more likely for me to snack throughout the day. Who has time to prep and sit down for a full meal anyway?

So what kind of snacks did I grab? (at all hours, not just those late night ones).

The first requirement was quick and easy. That was a no brainier. But I also didn’t want to munch on junk food. So I tried to find options that had some redeeming nutritional qualities. Once I went back to work I brought lots of snack options to work too. I even would snack during my pumping breaks. Plus if you have healthy (ish) snacks on hand, you are less likely to reach for junk food.

Here are some of my favorites. Bonus points if they can be eaten with one hand!

Granola/protein bars –

Easy and portable. Built in portion control and can satisfy a sweet tooth too. I look for granola bars with nuts to provide some protein and healthy fats.  Watch the sugar though, not all bars are created equal. My two favorites are Nature Valley Sweet and Salty Nut bars and Lara bars.

  

Protein bars come in all types of flavor a and variety. They offer more protein than granola bars, and more calories. But often, not as “natural” if that’s important to you. If you want to try some, I like Balance Bars and Luna Protein bars.

String cheese

Pre-portioned servings that pack a good serving of protein and calcium. This was my go to middle of the night snack. String cheese is also portable to a degree. But I wouldn’t keep it out of the fridge all day.

Oatmeal –

But not instant packets. The instant packets are usually full of sugar, and just turn to mush. I know a lot of people cannot stand oatmeal, so you either like it or you don’t. I would make overnight oats to keep in the fridge. These are awesome, because you don’t have to cook them. This was one of my favorite snacks to take to work. I buy large bags of rolled oats, or you can buy a canister of old fashioned oats. Add half a cup of oats to your container. Add liquid of choice (water, milk, almond milk) and add anything you like. Nuts, fruit for a little sweetness ( my favorites are blueberries- and you can use frozen ones) of course cinnamon, a splash of vanilla extract, chia seeds, peanut butter, protein powder, the sky’s the limit! Stir it up and put it in the fridge overnight. The next day eat it as-is, cold, or heat it up for 30-60 seconds in the microwave. Protein, fiber, AND oatmeal helps some women with their supply! Can’t beat that!

Muffins –

Make your own, it’s easy! That way you can control the ingredients. There are lots of recipes out there that use bananas or applesauce to replace some of the fat, and you can often cut out some of the sugar too. Plus they freeze great! I love banana muffins and pumpkin muffins. It does take some prep time, but they are so easy to grab on the go and eat with one hand. If you don’t want to do 100% from scratch, get a mix.

Greek yogurt or cottage cheese –

Another great source of protein. Watch the sugar if you buy flavored yogurt. You can use plain yogurt and add fruit to still get some sweetness, or just add a drizzle of honey! Yum! Individual serving cups are great, but if you are on a budget you can buy a tub of plain yogurt and coop out individual servings. Cottage cheese is low in sugar and high in protein. Individual serving cups are super convenient, but a tub is more economical.

Peanut butter –

Peanut butter gets a bad rap for being healthy. But in moderation, it is great, and very satisfying. Plus, protein! (Notice a trend ?) Eat a tablespoon with a sliced apple or a banana, or on a piece of toast. And hey – no one will judge you for eating a spoonful straight out of the jar!

And what to drink? Water, water, water! Staying hydrated is so important to producing milk and keeping you healthy. Healthy mama, healthy baby. Keep a water bottle with a straw (you’ll drink more through a straw) nearby at all times! Don’t like plain water? Try adding lemon juice, or other fruit. Some women swear by sports drinks (Gatorade or Powerade) or Smart Water, but tap water is free. If you do drink sports drinks, watch the sugar. Everything is fine in moderation!