a person breastfeeding a baby

Top 10 Nutritious Snacks for Breastfeeding Moms

As a nursing mother, you're not just eating for two; you're also fueling a whole new life. Breastfeeding can leave you feeling like a snack machine that's always on, but not all snacks are created equal when it comes to nursing.

Choosing the right foods can boost your energy, support your baby’s growth, and even enhance the quality of your milk. So let's dive into the 10 best snacks that are both nutritious and delicious for breastfeeding moms!

The Top 10 Snacks for Nursing Moms

Fuel your body and boost your milk supply with these delicious, nutrient-packed snacks perfect for busy nursing moms. Start with:

1. Oatmeal

A comforting bowl of oatmeal is not only soothing but also packed with fiber and essential minerals like iron. Low iron levels can be a concern for new moms, and keeping them up is crucial for energy and overall health.

2. Greek Yogurt

Rich in protein and calcium, Greek yogurt helps replenish the nutrients that are vital for both you and your baby. The high protein content supports muscle repair and growth, which is especially important if you're getting back into postpartum exercise. Opt for plain yogurt and add your own touch of honey or fresh fruit for sweetness.

You can also add a handful of granola or nuts for an extra crunch and a boost of fiber and healthy fats. Greek yogurt is versatile and can be enjoyed any time of day, making it a go-to snack for busy moms.

3. Almonds

These little powerhouses are great for on-the-go snacking. Almonds are full of healthy fats, protein, and calcium, making them a perfect snack to boost your energy and milk supply.

They also contain vitamin E, which acts as an antioxidant, protecting your cells from damage. A small handful of almonds can keep you feeling full between meals, helping to stabilize your blood sugar levels.

You can enjoy them raw, roasted, or even in the form of almond butter spread on whole-grain crackers or apple slices. If you're looking for variety, try mixing almonds with other nuts, seeds, and dried fruits to create your own nutritious trail mix.

4. Hard-Boiled Eggs

Eggs are a phenomenal source of protein and vitamins D and B12. They’re easy to prepare in advance and great for those moments when you need a quick, substantial bite.

hard boiled eggs in a bowl

5. Spinach and Baby Greens Salad

Leafy greens are high in vitamins A, C, E, and K, and they are super foods for restoring energy and vitality. Toss a salad with a light vinaigrette for a refreshing and iron-rich meal.

6. Whole Grain Crackers with Hummus

This snack is a great combination of complex carbohydrates and protein. Whole grains provide sustained energy, while hummus adds a creamy texture and a punch of protein.

7. Blueberries

Known for their antioxidants, blueberries are a sweet treat that can help combat stress and boost your mood. They’re also easy to eat by the handful or sprinkle over a bowl of cereal or yogurt.

8. Cottage Cheese

High in protein and flexible in its uses, cottage cheese can be a great savory snack. Mix it with fruits or a sprinkle of pepper and herbs for a different flavor profile each time.


a bowl of cottage chese

10. Avocado Toast

 Avocado is rich in healthy fats, which are important for your baby's brain development. Spread it on whole grain bread for a creamy and satisfying snack.

Snacking Smart: Tips for Nursing Moms

Apart from preparing the breastfeeding snacks again, don't forget to follow these hacks:

  • Stay Hydrated: Always remember to drink plenty of fluids. Breastfeeding can dehydrate you, so pair your snacks with a glass of water, herbal tea, or a lactation smoothie.

  • Prep in Advance: When you have a moment, prepare snacks that are easy to grab when you're busy with the baby. Cut veggies, portion out trail mixes, or boil a batch of eggs for the week.

  • Listen to Your Body: Every mother’s needs are unique. If you find yourself hungrier than usual, it’s because your body is telling you it needs more fuel. Trust your instincts and eat when you’re hungry.

  • Choose Whole Foods: Whenever possible, opt for whole foods. These are better for your health and often more satisfying than processed snacks.

  • Seek Variety: Eating a variety of foods not only keeps snacking interesting but also helps ensure you and your baby get a broad spectrum of nutrients.

How Often Should I Snack Before Breastfeeding?

Snacking frequency can vary widely among breastfeeding mothers. It's common to feel hungrier than usual since your body is working hard to produce milk. Listen to your body and eat when you feel hungry.

a person is feeding a baby with a plate of food

Typically, having a small snack every few hours alongside your regular meals can help maintain your energy levels and milk production.

Are There Any Snacks I Should Avoid Before Breastfeeding?

 While breastfeeding, it’s best to avoid snacks that are high in added sugars and artificial additives, as they can provide empty calories without essential nutrients. Additionally, some babies might be sensitive to caffeine or spicy foods.

If you notice your baby is fussy or has a rash after you consume certain foods, it might be worth discussing these symptoms with your pediatrician.

Can Snacking Affect The Quality of Breastmilk?

Yes, the quality of your breast milk can be influenced by what you eat. Snacking on nutrient-dense foods like fruits, vegetables, whole grains, proteins, and healthy fats can enrich your milk with vital nutrients.

Conversely, a diet lacking in essential nutrients might not provide your baby with enough of the necessary vitamins and minerals.

What Are Quick Healthy Meal Options For Busy Moms?

For moms who are short on time, preparing snacks in advance can be a lifesaver. Some quick, healthy options include pre-sliced vegetables with dip, fruit and nut bars, yogurt cups, and single-serving packets of nuts or trail mix.

Keeping these accessible in your fridge or pantry can help you grab a nutritious snack even on your busiest days.

Our Final Say

Breastfeeding is an extraordinary part of motherhood that requires extra care and nutrition. By choosing wholesome, nutrient-rich snacks, you are taking steps to ensure both you and your baby are getting the best.

Remember, every bite counts when you're a nursing mom, so make it as nutritious and delicious as possible. Happy snacking!

Do you have any recipe snacks in your mind? Share your secrets with us here at Bupsy! We'd love to know those foods in the comments below.

Back to blog

Leave a comment