Breastfeeding Snacks

Breastfeeding is a rewarding but demanding journey, and good nutrition is crucial for both you and your baby.

Between long nights, cluster feedings, and the challenges of latching, breastfeeding can leave you feeling exhausted and constantly hungry. It’s easy for busy mums to overlook their own needs while caring for a newborn, but proper nutrition is essential for milk production, energy levels, and overall well-being.

As a breastfeeding mum, your body requires extra calories and nutrients to produce milk that nourishes your baby. Without the right fuel, you may find yourself feeling depleted, which can affect milk supply and leave you feeling less capable of handling the physical and emotional demands of new motherhood.

This article will help you navigate the importance of nutrition during breastfeeding, offering practical tips and healthy snack ideas to keep you energised and support your milk supply.

Why nutrition matters for breastfeeding mothers

Breastfeeding mothers need an additional 2000-2100kJ (~500 calories) per day to support milk production, which can feel demanding when energy and time are limited. Nutrients like protein, calcium, iron, and essential fatty acids are all in higher demand, and the body draws from its own stores to ensure that breast milk remains nutrient-rich (National Health and Medical Research Council [NHMRC], 2021). Getting the right nutrition during breastfeeding supports adequate milk production and overall health.

Some key nutrients for breastfeeding mothers

• Protein: Supports milk production and muscle recovery. Sources include lean meats, eggs, beans, and dairy.
• Healthy fats: Omega-3 fatty acids support your baby’s brain development and help you stay fuller for longer. Sources include salmon, chia seeds, and walnuts.
• Calcium: Essential for bone health for both you and your baby. Dairy products and fortified plant-based milks are excellent sources.
• Iron: Helps restore iron levels after pregnancy. Red meat, lentils, eggs and tofu are good sources.
• Hydration: Drinking enough water is vital for milk production. Aim for at least 8-10 glasses of water a day.

Practical tips to nourish a breastfeeding mum

• Finger Foods: Help yourself eat regularly by keeping plenty of one-handed snacks at home. This way, even if you are holding your baby, you can nourish yourself. Prep easy-to-grab foods like sliced or whole fruits, cheese cubes, nuts, or muesli bars, so you can eat on the go or while breastfeeding.
• Breastfeeding Set-Up: Before you sit down to breastfeed, make sure you're equipped with snacks and water. You never know how long you’ll be there, especially if you become nap trapped. Keep a selection of easy-to-reach foods and a water bottle nearby to stay fuelled.
• Keep Snacks and Fluids on Hand: Throughout the day and night, keep water and snacks close by wherever you are. Whether it's a night feed or you are popping out to the doctors having a snack and water at arm’s reach ensures you're staying hydrated and nourished.

Eating every 2-3 hours is beneficial to keep energy levels stable and maintain a healthy milk supply. It’s important to find your own healthy breastfeeding diet that supports milk production, and if needed seek professional advice from a qualified dietitian.

What makes a good, healthy breastfeeding snack?

A healthy breastfeeding snack should be nutritionally balanced, containing a mix of protein, healthy fats, and complex carbohydrates. These macronutrients provide lasting energy, stabilise blood sugar levels, and help prevent energy crashes that many new mums experience. Snacks should also be rich in key vitamins and minerals like calcium (e.g. yoghurt) and iron (e.g. salmon sushi), which are crucial for your health as you continue to produce nutrient-dense milk for your baby. Additionally, easy snacks for breastfeeding mums that you can eat with one hand are far more convenient than those that require you to sit down with a plate and cutlery.

Healthy breastfeeding snacks will help you meet those extra energy (kilojoules) needed while breastfeeding. Check out some great examples of healthy breastfeeding snacks below.

Deliciously good food for nursing mothers: Homemade & store-bought options

Homemade snacks:

• Bliss or protein balls
• Apple slices with nut butter
• Wholegrain crackers with hummus
• Overnight oats 
• Hard boiled eggs
• Smoothies 
• Toast with avocado or nut butter
• Homemade healthy baked goods e.g. banana bread, cookies

Store bought snacks:

• Cheese sticks 
• Dried fruit
• Nuts or trail mix 
• Roasted chickpeas or broad beans
• Yoghurt pouches 
• Nut or muesli bars (look for low sugar options)
• Beef jerky 
• Bliss or protein balls  

When choosing store bought snacks, look for products that:

• Are low in added sugars. Added sugars can present in different ways in the ingredient list, for example sucrose, glucose and syrups.
• Contain dietary fibre in the nutrition information panel.
• Are high in protein. Snacks that contain meat/seafood, beans, lentils and eggs are all great sources of protein.
• Contain healthy fats. Limit saturated fat and trans fats. Choose healthier options such as omega 3 fat (in fish) and other unsaturated fats (e.g. nuts and seeds).

Lactation snacks that can help to boost milk supply naturally

Lactogenic foods are those commonly believed to boost milk supply in breastfeeding mothers. Some popular examples include oats, flaxseeds, brewer’s yeast, fenugreek, and certain herbs like fennel and blessed thistle. These foods are often used in "lactation cookies" or snacks marketed to nursing mothers.

However, despite the widespread belief in their milk-boosting effects, there is no strong scientific evidence to support the idea that lactogenic foods directly increase breast milk supply. While some mothers report feeling that these foods help, it’s important to recognise that milk production is primarily driven by the frequency and efficiency of breastfeeding or pumping, and overall nutrition status, not specific ingredients.

Breastfeeding protein balls: The best nursing snack

These protein balls are packed with nutrients essential for breastfeeding mothers making them a healthy breastfeeding snack and are easy to make ahead of time as a super convenient snack on the go.

Ingredients:
1/2 cup rolled oats
1/2 cup almond butter (or any nut butter of choice)
1/3 cup honey or rice malt syrup
1/3 cup flaxseed meal (rich in omega-3 fatty acids)
1/4 cup mini dark chocolate chips (optional)
1/3 cup protein powder
1 tbsp chia seeds

Instructions:
1.    In a large bowl, combine oats, almond butter, honey, flaxseed meal, chocolate chips, protein powder, and chia seeds.
2.    Mix well until a thick dough forms.
3.    Roll the mixture into balls and place on a tray.
4.    Refrigerate for at least 1 hour to set.
5.    Store in an airtight container in the fridge for up to one week.

These breastfeeding protein balls offer a balance of protein, healthy fats, and fibre, making them a convenient snack to keep you energised between feedings.

Frequently asked questions about breastfeeding snacks

What are easy to grab breastfeeding snacks?

Breastfeeding can be a demanding and time-consuming task. Having easy-to-grab snacks on hand can help new mums stay nourished and energised while breastfeeding. Some easy-to-grab healthy breastfeeding snacks that are perfect for busy mums could be Nuts and Seeds; Fruit; Yoghurt; Whole grain crackers; Energy balls; Veggie sticks and dip; Overnight oats, or Smoothies.

Should I snack at night while breastfeeding?

Snacking at night can be beneficial to help meet the extra kilojoule needs while breastfeeding. However it’s not always needed if you’re meeting your nutritional needs during the day. If you do decide on a nighttime snack, choose light healthy options and avoid high sugar and fatty foods to minimise the impact on sleep. Always listen to your body and eat when you feel hungry.

What are good evening snacks for breastfeeding?

Lactation snacks at night while breastfeeding can be a healthy practice, as long as you choose nutritious options that support your energy needs and overall well-being. Healthy options could include yoghurt and berries; overnight oats; an energy ball; rice cakes and avocado; cereal and skim milk; toast with cheese and avocado. It's generally advisable to avoid certain foods that may affect your baby. Limit caffeine intake, as excessive amounts can lead to irritability and sleep disturbances. And remember to stay hydrated as well, have your water bottle close and handy.

What foods should I avoid while breastfeeding?

It is safest to avoid alcohol all together while breastfeeding as it can pass into breast milk. Limit caffeine intake, as excessive amounts can lead to irritability and sleep disturbances in infants. Additionally, be cautious with foods high in salt, excessive sugar, trans and saturated fats, which may impact your overall health. Some babies may react to strong-flavoured foods like garlic, onions, or spicy dishes, so monitor your baby's reactions and adjust your diet accordingly. Always consult your healthcare professional for personalised advice.

What are lactogenic foods?

Lactogenic foods are those believed to help increase breast milk production in breastfeeding mums. Common lactogenic foods include oats, barley, nuts, seeds, leafy greens, and legumes. Additionally, foods like garlic, ginger, and fenugreek are often considered beneficial for milk supply. There is no strong evidence for any of these and lactation is controlled predominantly by supply and demand, meaning the more you breastfeed or express milk, the more milk your body will produce. Incorporating foods that are rich in essential nutrients and can support overall health while breastfeeding is important. Staying hydrated is also crucial, so drinking plenty of water to support lactation.

What snacks increase breast milk?

Snacks that support breast milk production include nutrient-rich options such as oatmeal, which is high in fibre, and can be enjoyed as overnight oats. Nut butter on whole grain toast provides healthy fats and protein. Additionally, snacks like hummus with veggie sticks, Greek yogurt with fruit, and smoothies made with leafy greens and seeds can be beneficial. Staying hydrated with water is essential, so pair your snacks with plenty of fluids to support your lactation.