Snack Smart While Breastfeeding: What to Eat & Why It Matters

Breastfeeding is one of the most natural yet unique experiences that you as a mother can have. It comes with so many benefits for both you and your baby, but it does require some lifestyle adjustments. In addition to things like choosing the right nursing cover and figuring out your baby’s latch, it’s also extremely important to understand how best to feed yourself while you are breastfeeding.

The phrase “breastfeeding hunger” refers to the intense feelings of hunger that can occur while nursing. For many women, this is the one of the hungriest times that they’ve ever experienced. It happens due to your body’s need for more calories and nutrients to help fuel both you and your nursing baby. In addition to eating at least three main meals throughout the day, you’ll also need to eat snacks about every two to three hours to help fuel your body.

With that in mind, here we’ll discuss what makes up a good breastfeeding snack and give you plenty of examples to choose from and apply to your own breastfeeding journey.

Breastfeeding Snacks: What Are the Best Snacks for Nursing Mothers?

Breastfeeding burns a lot of energy (i.e. calories). According to the CDC, women who are breastfeeding need at least an extra 330-400 calories per day. Keep in mind that some may need even more depending on age, activity level and body mass index (BMI). And where these calories come from matters since what you eat can affect both the quality and quantity of milk you produce for your child.

There are 3 main categories to focus on when creating a nutritious snack for breastfeeding:

Protein

Protein needs for breastfeeding women are higher than those who aren’t nursing. Recent research reported that exclusively breastfeeding women — from about 3 to 6 months postpartum — is about 1.7–1.9 g/kg per day. For a 150 lb. (68 kg) woman, this would equal about 116 to 130 g of protein per day. Protein plays so many essential roles including supporting your immune system, helping with normal tissue growth and repair and producing hormones. It also helps you feel full after eating, so adding it to your snacks can help minimize how often you need to keep going back for more.

Healthy fats

Not only is fat incredibly satisfying, but it also nourishes your body in so many ways — like supporting your body’s cells and helping absorb some vitamins. In addition, fat supports the brain development of your growing baby. The key is to choose the right sources, which are those that are rich in unsaturated fats and low in saturated ones.

High fiber carbs

Fiber is a type of carbohydrate that most Americans struggle to get enough of. Incorporating it into your breastfeeding snacks is a great way to help increase your intake. Like protein, fiber helps you feel full and thus is great for weight management. Fiber also supports a healthy digestive tract, and helps control blood sugar and cholesterol levels, amongst other benefits. Plus, fiber is found in highly nutritious foods, so you’ll naturally be getting enough of it if you focus on eating primarily whole, nutrient-dense foods like whole grain, nuts and fruits and vegetables.

Breastfeeding snack examples

Now that you know what to focus on, here are multiple examples of healthy breastfeeding snacks that incorporate the above nutrients.

• Banana or apple paired with nut butter
• Veggie sticks dipped in hummus, ranch or guacamole
• Plain Greek yogurt with fruit and low-sugar granola
• Trail mix
• Cheese with whole grain crackers
• Hard-boiled eggs with a glass of 100% juice
• Whole grain muffin
• Whole grain or sourdough toast topped with avocado
• Lightly salted popcorn with a handful of nuts
• Smoothie, or acai bowl
• Canned tuna or salmon with crackers
• Peanut butter and jelly sandwich on whole grain bread
• Homemade oat bites
• Turkey jerky stick with a piece of fruit
• Dates dipped in nut butter
• Cottage cheese with fruit
• Whole grain English muffin topped with nut butter and a drizzle of honey
• String cheese with some dried fruit
• Chia seed pudding

In addition to all these snack examples, it’s also essential to drink enough fluids. Fluids help with breastmilk production as well, and nursing mothers need more than a non-breastfeeding woman. Research recommends at least 2700ml per day, which is about 11.5 cups. Try to make most of this come from water, but consuming 100% juice, tea and coffee is okay too.

What to Avoid in Your Diet While Breastfeeding

On the flipside of what to eat while breastfeeding, there are also some things of note that need to be limited or avoided while nursing. These include:

Alcohol

Alcohol passes through your breastmilk. This is why the American Academy of Pediatrics (AAP) recommends minimizing alcohol intake. Intake should never exceed 0.5 g of alcohol per kg of body weight. For a 60 kg (132 lb) mother, this would be approximately 2 oz liquor, 8 oz wine or 2 beers. In addition, the AAP recommends waiting 2 hours after drinking alcohol to nurse, as this would have allowed the concentration of the alcohol to be minimized.

Excess caffeine

Some caffeine is okay — and we know you’ll likely need it if you have a baby waking up multiple times per night. Just aim to limit your intake to about 300 mg of caffeine, which is about 2 to 3 cups of coffee. This is because caffeine passes through breastmilk and can negatively impact your child if too much is consumed. If you notice irritability, fussiness or difficulty sleeping for your child after nursing, it could be a sign you need to limit your caffeine intake further. Note that in addition to coffee, caffeine can come from sodas, tea and even chocolate.

Many supplements and medications

Herbal supplements are not well regulated by the FDA, and many are not safe to use during pregnancy or breastfeeding. The same is true of both over-the-counter and prescription medications. Always be sure to read the label of the product before using to check for any warnings. Also notify your doctor when starting or stopping any medicines.

In Summary

Breastfeeding is a fascinating and beautiful act of service from a mother to a baby and young child. As it is during pregnancy, mothers need to be aware of their increased nutrient needs while nursing. Since breastfeeding often causes increased hunger, being aware of nourishing breastfeeding snacks can be both helpful and practical. Snacks like fruit and nut butter, trail mix and cheese and crackers are just a few examples of filling and nutrient-dense snacks that can be consumed almost anywhere.