10 Healthy snack ideas for breastfeeding mothers

How do I choose healthy snacks during breastfeeding?

Following a healthy, balanced diet is the most crucial step for postpartum recovery and facilitating breastfeeding. And do not rush into dieting to lose weight after giving birth. It is worth noting that breastfeeding will make you burn extra calories, so you need to add 500 calories to your previous calorie requirement. You should eat foods that contain all the nutrients, including proteins, vegetables, fruits, carbohydrates, and healthy fats. Add the extra calories you need to avoid postpartum depletion and to avoid affecting your milk supply by adding two snacks to your main meals. It is important to note that no magic food is responsible for producing breast milk. There are healthy foods that help stimulate milk production. Still, the amount of breast milk depends on many factors, including proper latching, breastfeeding on demand, and the health of the breastfeeding mother. The important thing is to monitor the signs of the baby's satiety and weight gain. Therefore, do not be stressed if you follow a healthy diet and do not notice an immediate increase in milk, and always seek the advice of lactation specialists and doctors.

Healthy Snack Ideas for Breastfeeding Mothers

1| Banana with nut butter

This is perhaps the easiest, quickest, and tastiest healthy snack. It contains protein and fiber that ensure you get the energy you need. Also, combining fruit with healthy fats won't cause a spike in blood sugar levels that causes a sudden energy drop. Just slice or mash a banana, add a couple of tablespoons of peanut, almond, or cashew butter, and enjoy a delicious and healthy snack.

2| Smoothie

This snack is great for eating with one hand while your other is occupied with your baby leaning on it to breastfeed calmly. Enjoy a refreshing smoothie while breastfeeding your baby; this natural drink will keep you hydrated and full. One of the best smoothies for breastfeeding mothers is avocado, banana, and Greek yogurt smoothie because it is rich in fiber, B vitamins, minerals, protein, and iodine found in Greek yogurt, which is vital for developing the baby's nervous system.

3| Frittata

After eating boiled or fried eggs for a while, you will get bored, so prepare them as a frittata with slices of tomatoes, bell peppers, and grated mozzarella cheese. Bake it in cupcake molds, keep it in the refrigerator, and eat it as a snack between meals. Egg yolks contain vitamin D and choline, which are essential for breastfeeding. Research has also shown that eggs help prevent blocked milk ducts as well.

4| Stuffed dates

Dates are one of the best sources of carbohydrates that give the body energy, in addition to potassium and magnesium. Prepare a food container full of pitted dates stuffed with either walnuts, almonds, peanut butter, almond butter, or tahini. Enjoy the most delicious, healthy, and beneficial snack.

5| Chia pudding

Prepare the most delicious and quick healthy snack with just a few ingredients. Put two tablespoons of chia seeds on a deep plate, then add a cup of milk, some berries, and a sprinkle of cinnamon. Stir all the ingredients together, cover the bowl, and store it in the refrigerator. Eat it after two hours or the next day. Chia seed pudding is rich in soluble fiber and omega 3.

6| Oatmeal balls

Oats are perhaps the favorite ingredient among nutrition and public health experts, especially when talking about breastfeeding nutrition, as oats contain a type of fiber called beta-glucan, which enhances the production of the milk hormone prolactin. To prepare oatmeal balls, put a cup and a half of oats with two-thirds of a cup of peanut butter and two tablespoons of honey in a food processor for three minutes, then make small balls and put them in a food container and store them in the refrigerator, and eat them when you feel hungry.

7| Banana Cupcakes

Don't skip this recipe; we promise it's quick and easy, and you can make it in the blender in minutes. Put three bananas, two eggs, a quarter cup of honey, two cups of oats, and half a teaspoon of baking soda in the blender and run it on medium speed for two minutes. Then, pour the mixture into cupcake molds and bake at 175 degrees Celsius for 20 minutes. These cupcakes are healthy, delicious, and filling.

8| Chocolate and Avocado Pudding

Even on a healthy diet, you are bound to crave chocolate, and this snack is perfect for such moments. It is also rich in beneficial nutrients. Put half a soft avocado with a tablespoon of raw cacao, two tablespoons of milk, and a tablespoon of honey, mix them until you have a consistent mixture, pour it into dishes, and put it in the refrigerator until it is chilled.

9| Fresh and dried fruits

Try to eat two servings of fruit a day while breastfeeding. You can also eat dried fruit, rich in antioxidants and fiber. Cut an apple and dip it in peanut butter, or eat a refreshing orange or frozen strawberries during hot summer days.

10| Granola

If you are looking for a healthy, filling, and nutrient-rich snack, granola is your ideal choice. You can check out recipes for preparing granola in this article and eat it with Greek yogurt or peanut butter for more protein.

To sum up,

During breastfeeding, just like at any important stage of your life, you need whole foods rich in natural nutrients. Therefore, a breastfeeding mother needs to follow a healthy and balanced diet. It contains healthy and filling snack options so she can get enough calories, protein, fiber, and other essential elements for breast milk production to compensate for the elements she loses during breastfeeding.