When you were pregnant, you were often told to eat for two to meet your nutritional and calorie requirements. Although you don’t need to follow the same rule after your little one’s arrival, it is advised you consume an additional 500 calories per day during breastfeeding to support your breast milk production and overall health.
One way to add the extra calories is by incorporating a number of healthy breastfeeding snacks into your diet. These snacks should be nutrient-packed, easy to prepare, and filling enough to curb your hunger panda. To make things easier for you, we have compiled a list of nutritious and delicious breastfeeding snacks that you can prepare in minutes.
What Makes For A Good Breastfeeding Snack?
Before we jump into the recipes, let’s first understand what qualities or points you should watch out for while making a breastfeeding snack for yourself.
- It should meet your calorie requirement: While looking after your baby, you will have to handle multiple tasks, and hence, you will need a snack that will help replenish the energy spent. Opt for foods that have complex carbs, such as oats, beans, lean proteins, and beans. They will keep you full for long hours and provide you with sustained energy.
- It should hydrate your body: A hydrating snack can quench your thirst and also enable your body to produce sufficient breast milk. Veggies, fruits, and yogurt are good options.
- The breastfeeding snack should be nutritious: Make sure you are not putting emp[pty calories in your body. Choose foods that are vitamin and mineral rich, such as veggies, fruits, and nuts.
- The food should contribute to your breast milk production: A few foods termed ‘galactagogues’ are effective in increasing breast milk production. Examples of such food items include chickpeas, lentils, flaxseeds, sesame seeds, almonds, and carrots.
9 Homemade Breastfeeding Snacks For New Mums
Trail Mix With Dried Fruits And Nuts
Dried fruits and nuts are packed with vitamins and minerals, and are also a good fibre source. They can keep your metabolism rate in check, and boost your overall health. Plus, this recipe is super easy to prepare, and you can even munch on them while feeding your child.
You will need:
- A cup of mixed nuts—cashews, pecans, almonds, or walnuts
- ½ cup of seeds (pumpkin and sunflower)
- 1 cup of unsweetened dried fruits
- A pinch of nutmeg or salt
How to prepare:
- Combine the ingredients in a bowl.
- Store it in a clean Ziploc bag or mason jar.
- Take some out in a bowl when needed, and store the rest for later use.
Dark Chocolate With Berries
If you have a sweet tooth, then this recipe is perfect for you. Both dark chocolate and berries are rich sources of antioxidants and can help improve blood circulation in your body and maintain your blood pressure level.
You will need:
- ½ cup of strawberries or raspberries
- ¼ cup of dark chocolate
How to prepare:
- Chop up the dark chocolate and add it to a bowl of strawberries/raspberries.
- You can also melt the dark chocolate and dip the berries in it.
- Allow them to freeze, and voila, you have a delicious and filling breastfeeding snack.
Hard Boiled Eggs With Crackers
Eggs are a nutritious treat that fulfil your protein and amino acids requirement per day. They also help raise your good cholesterol and support your heart health. Adding crackers helps keep you full for longer hours and ups the nutritional value of this recipe.
You will need:
- 2-4 whole grain crackers
- 2 boiled eggs
- A pinch of salt
- 1 teaspoon of chives (optional)
How to prepare:
- Peel the shell of the hard-boiled eggs.
- Cut the eggs into slices and sandwich them in between crackers.
- Add in chopped chives or any other seasoning of your preference and enjoy.
Apple Slices And Peanut Butter
Apple and peanut butter are rich sources of dietary fibre that may help fire up your metabolism and aid in weight loss. This simple yet healthy recipe only takes a few minutes to prepare and it’s also travel-friendly.
You will need:
- ½ cup of natural peanut butter
- 1 apple
- Berries of your choice (optional)
How to prepare:
- Cut thin slices of the apple and spread some peanut butter over them.
- Add some chopped berries of your choice for added nutrition.
Oatmeal Protein Balls
Oatmeal can help boost your breast milk production, and it is also a great source of fibre, which can keep stomach problems like constipation at bay. This recipe is in fact, super simple to make, and you can even carry it in a box as a snack when you travel.
You will need:
- ⅔ cups of almond or peanut butter
- 1-½ cup of rolled oats
- 2-3 tablespoons of maple syrup or honey
How to prepare:
- Add the ingredients into a food processor and blend them until you get a gooey and crumbly texture.
- Now, make balls out of them, or spread the mix over parchment paper to create oatmeal protein bars.
Veggie Egg Muffins
This recipe is a fun and delicious twist on normal muffins. It’s nutritious, easy to make, and also keeps you full for long hours.
You will need:
- 4 eggs
- ½ cup of diced veggies
- ¼ cup of milk
- A pinch of salt and pepper
How to prepare:
- Whisk the eggs in a bowl and add diced vegetables of your choice.
- Pour this batter into muffin trays and bake them in a preheated oven for 15 minutes at 350°F.
- Take them out of the tray and allow them to cool before consuming.
- If you are a cheese lover, then add small pieces of mozzarella cheese over the muffins before baking.
Fruit And Yogurt Smoothie
Yogurt is probiotic-rich and enhances your gut health. Fruits are rich sources of vitamins and minerals and can help boost your breast milk production. All in all, this recipe gives you hydration and a nutritional boost.
You will need:
- 1 frozen banana
- ½ cup of fresh or frozen berries
- ½ cup of plain Greek yogurt
How to prepare:
- Toss the ingredients into a blender jar and whip them up.
- Pour the smoothie into a tall glass, add some ice cubes, and enjoy.
Roasted Pumpkin Seeds
These savoury treats are easy to prepare and pack a punch of nutrients that help boost your overall health. It is also a galactagogue food source, meaning it increases your breast milk supply.
You will need:
- 1 cup of pumpkin seed
- ¼ teaspoon of garlic powder
- 1 tablespoon of olive oil
- Salt to taste
How to prepare:
- Spread the pumpkin seeds on a parchment sheet placed over a baking tray.
- Drizzle some olive oil, and sprinkle salt and garlic powder.
- Bake at 350°F for 10-15 minutes, and stir every five minutes to ensure the seeds are evenly roasted.
- Store and consume the roasted seeds for up to two weeks.
Avocado And Chocolate Pudding
This is another super easy recipe for chocolate lovers. It requires only two ingredients and you can have it as an evening snack or even an afternoon dessert.
You will need:
- 1 tablespoon of cocoa powder
- ½ ripe avocado
- 2 tablespoons of milk
- ¼ teaspoon of vanilla essence
- 1 tablespoon of honey or maple syrup
How to prepare:
- Blend the ingredients in a jar and transfer them into a bowl.
- Garnish with some nuts of your choice and enjoy!
As a breastfeeding mama, you need to ensure proper and sufficient nourishment to meet your little one’s feeding demands. Choose from our list of healthy breastfeeding snacks to enhance the nutritional value of your diet and to help keep you full and energetic for longer.
Also read:
Foods to boost breast milk supply: Check out this list of food items that are helpful in enhancing breast milk supply in lactating mums.
Featured image: Freepik.com