Free Shipping in Canada on All Orders over $60!

My 10 Best (and Easiest!) Snacks for Breastfeeding Moms

My 10 Best (and Easiest!) Snacks for Breastfeeding Moms

April 15, 2019 11 Comments

My 10 Best (and Easiest!) Snacks for Breastfeeding Moms

By: Sarah Remmer, RD - Canada's Child & Family Nutrition Expert

Who doesn’t love a snack? Seriously! Kids tend to be who we think of first when chatting about snacks. They are usually the loudest snack-monsters who request snack after snack after snack. They NEED snacks to fill their little tummies - this is true - but did you know that for breastfeeding mom’s snacks are also essential? The days of breastfeeding can be bliss and figuratively and literally draining. Your give (and your baby takes) energy, nutrients, patience, love…the list goes on and on. From sleepless nights to balancing work, life and other little humans, it’s easy for busy nursing moms to forget to snack. But for those who are breastfeeding, snacks are important in order to gain essential nutrients and to help meet an increased energy requirement.

Breastfeeding is a lot of work – in more ways than one – but from an energy standpoint, if you are breastfeeding exclusively, you need an additional 350-400 calories per day from what you would normally consume. This sounds like a lot, but it’s actually fairly easy to manage. Fit in an extra snack of Greek yogurt, berries and seeds (or a Real Food Bar!) and add some avocado to your salad, and you’re probably good to go.

 You also have increased protein and carbohydrate needs, as well as some increased nutrient needs – mainly vitamins A, C, E, all of the B vitamins and zinc! Basically, the nutritional composition of your breastmilk is a reflection of your nutrient stores, and it’s nutrient-packed!!

So, eat up mamma, here are my top 10 best (and easiest) snacks breastfeeding moms:


1. Almonds or almond butter

Almonds are a fantastic source of protein, healthy poly- unsaturated fats and fibre! Whole almonds are a great on-to-go snack by themselves or mixed into homemade trail mix. They can be eaten with one hand and are easily packed into a diaper bag or purse.

2. Real Food Bars

 Bars are the best. It’s not often you find a good bar – they’re often packed full of added sugar and lack nutrition. These means that they will offer lots of calories but not much nutrition or “staying power”. Luckily, Made with Local offers a nutrient-rich, protein-packed clean-ingredient bar that I feel SO good about eating and even serving to my littles. These bars contain a simple ingredients list of natural nut butters, dried fruit, nuts and seeds and are convenient as heck—which is key for a breastfeeding momma!

3. Yogurt and fruit

Varieties of yogurt such as Greek of Skyr are packed full of protein and fat, which is great when energy requirements are increased due to breastfeeding, and your next meal or snack may depend on whether or not you are trapped under a sleeping baby! Protein and fat both provide a feeling of fullness – meaning they’re slow to digest which helps you feel full for longer versus in twenty minutes! Time is precious as a busy mom, optimize your nutrition when possible! Throw in fresh or frozen fruit for extra flavour and variety.

4. Energy/protein balls

I’m not talking about toddlers, I’m talking about those little golf-ball-sized snacks that are oh so quick and convenient. They are packed with energy dense nutrition which means they’re a fast source of much needed nourishment. They’re also quick to make and easy to freeze! Check out this delicious energy ball recipe, using the Real Food Bar Mix!

5. Milk

Hydration is so important while breastfeeding. The average person needs to consume 9 cups of fluid per day, while a breastfeeding mom needs to consume 12 cups! Milk – chocolate milk too – can add hydration, protein and calcium.

6. Eggs

Hardboiled, scrambled, poached, you name it. I love eggs. They’re easy,
convenient, and come in their own package. All eggs are nutritious, but while
breastfeeding reach for omega-3 enriched eggs. During pregnancy and breastfeeding your DHA (an omega-3 fatty acid) requirement is 200 mg/ day. DHA is critical for brain and retinal development and maternal consumption of DHA is positively correlated with the amount of DHA in breastmilk. Omega-3 fortified eggs are a great way to contribute to your overall requirement of DHA as they can provide 125mg of DHA per egg!

7. Smoothies

 For me, smoothies are a great way to cover your bases. Frozen fruit, wilted spinach, about to expire yogurt – just about anything tastes great in a smoothie. They’re easy, nutritious, portable and can provide much needed energy and nutrients to your day.

8. Muffins

Perfectly portioned and a satisfying snack. Muffins can be loaded with oats, shredded veggies, and delicious flavours like cinnamon and nutmeg. Bonus is that they can be individually frozen for quick on-the-go snacks. Also consider more than just the traditional muffin! Egg muffins make a delicious freezer meal breakfast option. Especially for those early morning breastfeeding sessions.

9. Wrap it up!

The whole wheat tortilla wrap is the perfect mode of transport for food from your plate to your mouth while breastfeeding. Wrap up any salad, veggie, meat combo into a wrap and you have the perfect one-handed meal. I speak from experience as someone who once used a nursing pad to cover my baby’s ear out of fear that my bite of quinoa salad would fall and hit his tiny eardrum. If I had wrapped up my salad, I would have been worry free!

10. Chocolate Covered Strawberries

Chocolate covered strawberries are one of my favourite snacks to bring new moms. They’re a satisfying treat that are both loaded with vitamin C and taste refreshing and sweet at the same time. Indulgent as it sounds, you deserve it!

 

PIN IT!

save to your pinterest board!



11 Responses

Meg
Meg

May 23, 2019

These all look so healthy and delicious. I have a newborn and two other children so I barely have time to make snacks for myself. I will definitely be trying these out. Thanks!

Bronte Grooms @ The Genomic Kitchen
Bronte Grooms @ The Genomic Kitchen

May 23, 2019

I’ve never seen real food bars! These are great easy to make snacks.

Alanna
Alanna

May 23, 2019

Those energy balls are so convenient!

Jeanette
Jeanette

May 23, 2019

This is a great resource will be sharing with my sister who is a new mom

Emily
Emily

May 23, 2019

These are such great snack options! Yum!

Brittany Poulson
Brittany Poulson

May 23, 2019

These are all great ideas and options! Energy bites are one of my faves!

Shannon
Shannon

May 23, 2019

These are great quick and easy snack ideas! I especially like the options of nutrient-filled smoothies.

Lauren Harris-Pincus
Lauren Harris-Pincus

May 23, 2019

These are all great options- I want those muffins right now :-)

Danielle Cushing
Danielle Cushing

May 23, 2019

I’m not breastfeeding or a momma, but these are still some of my favorite snacks!

Heidi Moretti
Heidi Moretti

May 23, 2019

Great tips for tired mamas. Thanks for the fun and creative blog!

Abbey Sharp
Abbey Sharp

May 23, 2019

So many great snacks for breastfeeding! Thanks for the list

Leave a comment

Comments will be approved before showing up.