Breastfeeding is one of the most important responsibilities of a mother, and it can be both rewarding and challenging. Proper nutrition is essential for mothers who are breastfeeding to ensure that both she and her baby receive all the necessary nutrients. However, sometimes coming up with nutritious snacks that fit into a busy schedule can be difficult.
That’s why we have compiled this list of 14 healthy breastfeeding snacks that are good for both mothers and children! From energy-boosting smoothies to protein-packed bars, these easy snack ideas will help you get through your day while keeping your little one happy and healthy!
Loaded with essential nutrients and fiber, oatmeal is an excellent snack choice for breastfeeding mothers. Nuts and seeds: Almonds, walnuts, sunflower, and pumpkin seeds are high in protein, healthy fats, and other essential vitamins and minerals that help maintain energy levels while breastfeeding.
2. Fruit Smoothies
Fruit smoothies make a perfect snack for breastfeeding mothers as they are packed with essential vitamins and minerals, as well as delicious flavor. For example, a combination of fresh or frozen berries and bananas blended with yogurt or milk provides an excellent source of calcium, protein, fiber, and other beneficial nutrients that both mother and baby need. Not to mention, it’s easy to make and can be enjoyed at any time of day!
3. Hummus With Veggies
Hummus, made with chickpeas, tahini, garlic, and other flavorful ingredients, is a nutrient-dense snack that provides breastfeeding mothers with essential vitamins and minerals. Not only is it chock-full of protein and fiber, but it also provides important B vitamins that can help boost energy levels. Enjoy dippable vegetables such as baby carrots and cucumbers for a crunchy, tasty snack that won’t leave you feeling sluggish.
4. Trail Mix
For a delicious and energy-boosting trail mix, combine a variety of nuts, seeds, dried fruit, and whole-grain cereals.
Start with 1 cup of almonds, which are high in protein and healthy fats that are essential for mothers who are breastfeeding. Then add 1/2 cup of walnuts, which contain omega-3 fatty acids that are important for the baby’s brain development. Finally, mix in 1/4 cup of dried cranberries and 1/4 cup of sunflower seeds for a healthy snack that will satisfy your cravings!
5. Cheese cubes
Cheese cubes are an excellent snack for breastfeeding mothers due to their high calcium content. They are a great source of protein and provide important vitamins and minerals that help support the mother’s body during lactation. Full-fat cheeses such as cheddar or Brie are ideal for snacking on the go!
6. Dairy Yogurt
Full-fat yogurts are incredibly versatile and make an excellent snack choice for breastfeeding mothers. Not only are they packed with calcium, but they also contain other essential vitamins and minerals that are beneficial for both mother and baby. Not to mention, they can be topped off with a variety of different fruits and nuts to suit your tastes!
7. Hard Boiled Eggs
Eggs are an excellent source of protein, and boiling up a batch is a great way to have healthy snacks at the ready! Boiling eggs helps to preserve their nutritional content while also making them easier to peel and store. Boiled eggs are rich in essential vitamins and minerals, including iron, zinc, selenium, and vitamins A, B12, and D – all of which are beneficial for both mother and baby.
8. Avocado Toast
Avocados are high in healthy fats essential for breastfeeding mothers because they help keep energy levels up while also providing important nutrients such as potassium and folate. To make a nutritious snack, simply mash some ripe avocados onto a slice of whole-grain toast. Sprinkle with some sea salt and top it off with a drizzle of olive oil or your favorite herbs for added flavor!
9. Wholegrain crackers
For a delicious, crunchy, nutritious, satisfying snack, whole grain crackers are a great option for breastfeeding mothers. Not only do they provide essential vitamins and minerals, but they are also packed with fiber, protein, and healthy fats that help to keep energy levels up and maintain the health of both mother and baby.
Popcorn is an amazing snack that is low in calories but filled with incredible vitamins and minerals such as magnesium, iron, phosphorus, and zinc. The unsweetened varieties are the perfect choice for breastfeeding mothers who want a tasty snack without having to worry about added sugar or calories.
What’s more, popcorn contains a unique type of fiber called resistant starch, which helps to increase feelings of fullness and reduce cravings. So, feel free to indulge in some popcorn for a tasty snack that is both nutritious and satisfying!
11. Rice Cakes
Rice cakes are a delicious and nutritious snack that breastfeeding mothers can enjoy guilt-free! They come in various tasty flavors, from classic peanut butter to sweet blueberry. Before purchasing, check the ingredients list; while some may contain added sugars that should be avoided while breastfeeding, many brands offer sugar-free varieties.
Moreover, rice cakes are an excellent source of carbohydrates, which can help to keep energy levels up while also providing important vitamins and minerals that support the health of both mother and baby.
12. Green Smoothies
Green smoothies are an incredibly nutritious and delicious snack for breastfeeding mothers. Not only are they packed with essential vitamins and minerals, but they also provide important macronutrients such as carbohydrates, protein, and healthy fats – all of which help to keep energy levels up while supporting the health of both mother and baby.
13. Homemade Granola Bars
Making homemade granola bars is a great way for breastfeeding mothers to enjoy a nutritious snack without worrying about added sugar or preservatives.
Not only are homemade granola bars easy to make and customize to your liking, but they are also incredibly delicious and packed with essential vitamins, minerals, and macronutrients that both mother and baby need.
Mix oats, nuts, seeds, and dried fruits with some honey or maple syrup for a delicious, nutritious, and satisfying snack!
When the baby is still in early development, proper nutrition is paramount. Any doctor could tell you that much. The healthy breastfeeding snacks we outlined above will not only help your baby become stronger and smarter but will also keep you feeling full and satisfied.