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

  • Stay Hydrated: Drink plenty of water throughout the day to support milk production. ACOG recommends 8 to 12 cups of water a day.5
  • Listen to Your Body: Eat when you’re hungry and choose snacks that make you feel good.
  • Plan Ahead: Keep healthy snacks on hand to avoid reaching for less nutritious options.