To support milk production and maintain energy levels, it’s essential for breastfeeding moms to consume healthy snacks throughout the day.^1,2 Here are some homemade and store-bought snacks that are both nutritious and convenient.^1,2 

What Makes a Good Breastfeeding Snack?

• Nutrient-Dense: Rich in vitamins and minerals to support recovery and overall well-being.
• Balanced: A mix of protein, healthy fats, and carbohydrates to provide sustained energy.
• Easy to Prepare: Quick and simple to make, ideally requiring minimal effort.

Homemade Breastfeeding Snacks

• Banana and Nut Butter: This classic combination provides healthy fats, protein, and fiber, which can help sustain energy.
• Greek Yogurt with Berries: Packed with protein and antioxidants, this snack supports muscle repair and boosts the immune system.
• Hummus and Veggies: A great source of fiber and protein, hummus paired with fresh vegetables makes for a satisfying and nutritious snack.
• Oatmeal with Fruit: Oats are a good source of fiber, and adding fruit enhances the flavor and nutrient content.
• Energy Bites: Packed with nutritious ingredients like oats, nuts, and dried fruit, they can provide a quick and convenient boost of energy and essential nutrients.³
• Eggs: Try a hard boiled egg or egg bites for protein, vitamin D and choline. Add some veggies for more fiber.⁴
• Smoothies: Blend your favorite fruits, vegetables, and a protein source like Greek yogurt or whey protein powder for a quick and nutritious snack.

Store-Bought Breastfeeding Snacks

• Trail Mix: Look for mixes that include nuts, seeds, and dried fruit for a balanced snack that’s easy to carry.
• Protein Bars: Choose bars with natural ingredients and a good balance of protein, fats, and carbs.
• Rice Cakes with Nut Butter or Cottage Cheese: A simple and quick snack that provides a good mix of carbohydrates and fats.
• Cheese and Whole Grain Crackers: This combination offers protein and fiber, making it a satisfying option.
• Fruit and Nut Bars: These bars are convenient and often packed with essential nutrients.
• Edamame: Frozen, steamed edamame or dry roasted options are a great plant-based protein rich in fiber.
• Jerky: Quick and easy snack full of protein, iron and vitamin B12. Try low-sodium options if you want less salt.

Tips for Snacking

What If I Have Questions?

If you are interested in learning more, this Aeroflow class expands on some of the topics discussed above:

• Bump to Baby Nutrition

Want More Info?

For a directory of Aeroflow’s other Care Guides offering information on pregnancy, baby care, and more, browse our comprehensive list of titles:

References