11 Easy & Healthy Snacks for Breastfeeding Moms

snacks for breastfeeding

breastfeeding snacks

Breastfeeding Makes you Hungry!

I was so hungry after my son was born and I was getting started with breastfeeding. So hungry. Breastfeeding hunger made my pregnancy appetite feel like nothing. I became obsessed with breastfeeding snacks. 

Aside from huge meals, I snacked at regular intervals. I tried to be healthy with my snacking because I wanted to lose my baby weight quickly (and I did! Read about it here).

Of course, it was also important to be able to eat things one handed and quietly, so these breastfeeding snacks also fit this criteria. Here is a list of my favorite snacks to satisfy my ravenous appetite in the early days of breastfeeding. (Disclosure, this post contains affiliate links – all opinions are 100% my own)

11 Easy & Healthy Snacks for Breastfeeding Moms

    1. Trail Mix – possibilities are endless here. Make your own, buy a bag at Costco, etc. I kept a ziploc baggie full of trail mix in bed with me for the first couple of months because I would wake up so hungry in the middle of the night. One note – especially if you’re going to be eating trail mix in the middle of the night like me, try to choose one without chocolate since the caffeine and sugar might mess with your sleep.

    2. Cottage cheese with fruit – another great source of calcium along with protein. I don’t like cottage cheese that much but I was so hungry that it tasted delicious. Plus, you can dress it up with virtually any kind of fruit so it tastes even better and you get extra vitamins and fiber.
    3. Hard boiled eggs – maybe this isn’t for everyone, but I love hardboiled eggs and they were really easy for me to snack on if I peeled them ahead of time. I would boil them up a dozen at a time because they keep for a while in the fridge.
    4. Peanut Butter & Jelly Sandwiches – easy to make ahead and for me these are somehow a total comfort food. It is easy to add variety with different types of bread and jam flavors, or you can experiment with different nut butters (almond butter is amazing).
    5. Lactation smoothies – I would mix one of these up after breakfast so I could sip on it during one of my son’s morning feeds. Check out my berry smoothie and green smoothie recipes for ideas. Do note the recipes contain galactagogues – foods that can help maintain or increase your milk supply.
      very berry lactation smoothie                 green lactation smoothie
    6. Yogurt – Calcium and probiotics. Lots of flavors for variety. It was easy for me to eat yogurt with one hand (ok, I occasionally dripped some on my son but he didn’t mind). Yogurt is also a good snack because you can add toppings (fruits, nuts, etc) for more options and also to make it more filling.
    7. Hummus with vegetables – I tried to avoid chips because they are salty and generally unhealthy. Plus the chip was really just a vehicle for me to eat more hummus. So I switched to dipping carrots and cucumbers in hummus and felt very satisfied. Chickpeas are packed with nutrients and protein… great for lactating women.
    8. Frozen grapes – super easy to prepare! My son was born in the summer so these were very refreshing to snack on. They also helped quenched that crazy breastfeeding thirst a little bit.
    9. Lactation cake – yes, it was hard to find time to make this in the postpartum haze. My very kind mother made me this for me, sliced it up, and froze each portion so I could pull out a piece to snack on whenever I needed it. Click below for the recipe.
      lactation cake recipe
    10. Bananas and peanut butter – this works with other nut butters, too! The sweetness of the banana tamed my sweet tooth a bit and helped boost my energy. You can also try peanut butter on an apple… might sound odd but it is SO delicious.
    11. Lactation cookies – ok, not the healthiest item on this list, but when I was struggling with breastfeeding there was nothing like a delicious cookie to lift my spirits. I ordered from a local baker because I was too stressed to make my own. You can also find lactation cookies online.

Have Fun Snacking!

I hope this list of breastfeeding snacks inspires you a little and helps you satisfy that crazy breastfeeding hunger. Your body needs a lot of extra calories each day so you can nourish your little one. Don’t be afraid to eat! 

Let me know your favorite snacks while breastfeeding in the comments below.

You might like these lactation recipes:

Lactation granola recipe Lactation Granola Bar recipe no bake lactation energy balls


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No Bake Lactation Energy Bites Recipe

lactation energy bites

No Bake Lactation Energy Bites

Wow. I have seen energy bites and energy balls around for ages now, but I had no idea that they really are THAT easy to make. I even dragged my feet trying recipes because I thought it would be difficult and messy and blah blah blah. I’m full of excuses these days, but that’s a story for another time.

no bake lactation energy balls

These bites are effective at boosting milk supply!

So, lactation energy bites. Let me tell you, these little buggers are effective.  One day I made a batch, sampled the batter as I was mixing, and then ate more than a couple of the completed bites. Big mistake!

I have been breastfeeding for 16 months and engorgement and leaky breasts are pretty much a thing of the past. But, I woke up totally engorged the next morning!. Maybe it was a fluke and my son nursed less in the night than usual? I’m not sure, but I’m not going to eat a bunch of these again to find out! Take my advice and stick to the serving size of just 2 bites or so, unless you are really trying to build your supply!

And the recipe is sooooo easy!

Back to the recipe and how easy it is. Whipping these lactation energy bites up is incredibly easy. You just need one bowl and a bit of time in the fridge at the end for them to set. My recipe below is for my favorite basic bite – of course, you can add in any extras that you want… chocolate chips, raisins, other dried fruit, chopped nuts, the possibilities are endless.

lactation energy bites

Also, this recipe is to make 12-14 one-inch size balls/ bites. You can very easily double the recipe if you want to make larger bites or just a larger quantity. My recipe only calls for ¼ cup of honey. To me this sounds like it won’t make the bites sweet enough, but they definitely taste plenty sweet with just the ¼ cup.  (Disclosure: this recipe contains affiliate links) 

No Bake Lactation Energy Bites:

Ingredients:

½ cup rolled oats

½ cup almond butter

¼ cup honey  

2 tbsp warm water

⅓ cup flaxseed meal

2 tsp Brewer’s Yeast

½ cup dried coconut

no bake lactation bite ingredients

Method:

Mix everything up in a bowl, roll into balls, and coat in coconut!

A few tips, though. First, the almond butter was really hard – I mixed it with the 2 tablespoons of warm water to soften it, and then added the honey. Once I had these wet ingredients combined, I added the oats, flaxseed meal and Brewer’s Yeast.

The batter was really sticky, so I coated my hands in a drop of coconut before I rolled it into balls. Roll each ball in the dried coconut and you’ll have your final product… lactation energy bites! It is best to refrigerate them for at least 30 minutes so they can set, but they are still delicious to eat immediately.

They can be stored in the fridge for up to two weeks, and they also do well frozen.

I hope you enjoy this recipe. Let me know what you think in the comments below!

Not sure where to get Brewer’s Yeast? You can order it on Amazon!

Liked this recipe? You might also like these lactation recipes:

Lactation Granola Bar recipe very berry lactation smoothie green lactation smoothie

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Exercise & Weight Loss While Breastfeeding

safe weight loss while breastfeeding

Getting Back to Pre-Pregnancy Weightbreastfeeding and weight loss diet

I was really eager to get back to my pre-pregnancy weight and size as soon as possible after my son was born. I think that breastfeeding ultimately made my weight loss easier because I was burning so many extra calories. In fact, I returned to my pre-preggo weight without following any diet or exercise program. (Beyond walking a lot, I didn’t exercise at all – read about it here).

The trouble with getting back to my pre-pregnancy weight was that the number on the scale might have been the same, but my body was not the same as pre-pregnancy. I wasn’t quite the same shape. I felt flabby and lethargic. So, I embarked on an exercise and diet program (BBG) and learned a few things about exercising while breastfeeding along the way.

Weight Loss While Breastfeeding

Before you read on I’d like to remind you I am not a healthcare professional – these are personal tips from my own experience and I strongly advise professional advice if you have any questions or concerns when trying to lose weight postpartum. 

safe breastfeeding weight loss

My tips for exercise and weight loss while breastfeeding:

1)   It can be hard to do high impact activities when your breasts are full.

Some of my breastfeeding friends can go for a run without pumping or nursing first and not have a problem. I’m not particularly large-breasted, but I find it incredibly uncomfortable to do any high-impact cardio unless I have pumped or nursed immediately beforehand, even while wearing super-supportive exercise bras.

To avoid the full breast problem while exercising, I would often nurse my son before naps and then workout while he was sleeping.  I also wound up storing a manual pump in my gym bag to make sure I could be comfortable for high impact workouts.

Whether you empty your breasts before a workout or not, remember to make sure you have a well-fitting and very supportive bra. This is important not only for comfort but also to avoid issues like clogged ducts due to pressure from bra that doesn’t fit properly.  Click the image below to browse high impact sports bras. (Affiliate link)

2)   Very intense workouts may temporarily impact your milk supply.

This is a scary one! I did a really intense high intensity interval training session and then tried to nurse my son about 20 minutes later. Although it had been about 3 hours since he last nursed, I couldn’t seem to produce any milk! I had not fully cooled down and I was maybe a little dehydrated, so I attribute the temporary lack of milk to the combination of a really intense workout and not enough water. In the moment, it was really frightening because I had never had a supply problem before.

I have since heard anecdotally from other moms that they have had this same problem, but a bit of research online didn’t yield much information. After fully cooling down and ensuring I was very well hydrated, my milk did return. Since then I haven’t tried nursing immediately after an HIIT session but I also do shorter sessions because of the lingering fear of impacting my milk supply.  

safe weight loss while breastfeeding

3) You will be really hungry – and you need to eat enough!

The hunger I felt post-workout was like no hunger I’d experienced before! A 30 minute cardio session left me starving. This is pretty normal – my body was burning extra calories to produce milk. The important thing is to eat enough to make sure your body can still produce milk while you stay healthy.

On days I didn’t eat enough I would feel exhausted. No amount of coffee could get me going, and regardless of how healthy the food I ate was, if I didn’t consume enough calories I really dragged all day long. Restricting calories too much while breastfeeding is not healthy – I felt like crap and my milk supply suffered for it.

Read my suggestions on healthy snacks for breastfeeding moms and check out delicious, natural, whole-food treats like Go-Chews Whole Food Energy Snack. They are delicious and healthy for anyone, but formulated with breastfeeding moms in mind. (Affiliate link)

4)   You will be really thirsty – stay hydrated to maintain your milk supply.

Every breastfeeding mom knows how thirsty she gets without exercising at all. Add in a little sweat and you feel like you can drink a river! Staying hydrated becomes even more important if you are an exercising and breastfeeding mom so you can produce sufficient milk.

Do remember, though, that the advice on hydration is to drink to thirst. You don’t need to drink excessive amounts if you don’t feel thirsty. I fell into this trap early on and I was running to the bathroom more than once an hour. As long as you drink to thirst your supply will be fine. Based on what I pumped, over-hydrating did not translate to more breast milk.

If you are trying to lose weight, I strongly recommend avoiding high calorie drinks and focus on water as your main source of hydration. If plain water is boring, add a twist of lemon, or make up a pitcher and soak some cucumber, or mint leaves, or lemon, or anything you like to make drinking water more enjoyable so you aren’t drinking empty calories from soda, juice, or sports drinks.

And remember…

You gained weight slowly over the course of your pregnancy and the weight loss will also happen slowly. Crash dieting isn’t healthy while breastfeeding – you are sustaining a tiny human with your breastmilk and you want to maintain adequate supply!  

Looking for healthy, lactation-boosting snacks? Check out my some of my lactation recipes!

green lactation smoothie lactation granola bars recipe very berry lactation smoothie no bake lactation energy balls

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Galactagogue Foods to Boost Breast Milk Supply

galactagogue foods to boost breast milk supply

galactagogue foods to boost milk supply

Disclosure: this post contains affiliate links. All opinions are 100% my own.

Galactagogues and Breast Milk Supply

Like many newly minted mothers, I worried about boosting my milk supply, especially once I returned to work and pumped daily. Enter the galactagogue, which sounds like the word for an alien spacecraft, but actually refers to foods, beverages, or supplements that can aid you in maintaining or increasing your milk supply.

I tried a lot of galactagogue foods and drinks with relatively limited levels of success. As you’ll see below, the common denominator in what did help boost my production was brewer’s yeast. However, over the time I spent pumping, I realized the best way to maintain my milk production was to eat enough. In stressful weeks if I skipped meals or ate too little, my milk production suffered significantly!

What are Some Common Galactagogues?

A galactagogue is a food that can help maintain or even increase a lactating woman’s breast milk supply. This infographic highlights some of the most common foods to boost breast milk supply. Herbal supplements to aid in breast milk production are also available – the most common being fenugreek capsules.

foods to boost breast milk supply

Galactagogues – A Warning

One other note – while most of these foods didn’t have a noticeable impact on my milk production, the brewer’s yeast items did, but not in the most desirable way. Let’s say I had a lactation smoothie for breakfast and a lactation cookie after dinner. I would wake up the next morning uncomfortably engorged, despite feeding my little one 1-3 times at night.  I learned the hard way that I needed to take care not to create a temporary (and very uncomfortable) over supply, so use galactogogues with caution!

It is also important to remember that the vast majority of nursing mothers have enough milk for their babies. I chose to eat some lactation-boosting foods because I found it really difficult to keep my supply up when pumping, even if I pumped as often as my baby nursed. Breast milk production works based on supply and demand. You need to breastfeed directly or pump to maintain your milk supply – galactagogue foods help give a boost to your milk production, but it will not last without regular feeding and/or pumping.

Galactagogue foods that boosted my milk production (measured by what I pumped at work)

  1. Lactation breakfast smoothie (with rolled oats and brewer’s yeast)
  2. Lactation granola bars (with rolled oats, brewer’s yeast, flaxseed meal, and wheat germ)
  3. Lactation energy bites (with rolled oats, brewer’s yeast, and flaxseed meal)
  4. Lactation Berry cake (with rolled oats and brewer’s yeast)
  5. Oatmeal (made from rolled oats) with brewer’s yeast, nuts, and raisins
  6. Greek yogurt with fresh fruit and a bit of brewer’s yeast mixed in
  7. Spinach quiche with brewer’s yeast in the crust
  8. Lactation cookies (with brewer’s yeast and wheat germ)
lactation energy bites
Lactation Energy Bites (No-Bake Recipe!)

Galactagogue foods that did not impact my milk production (measured by what I pumped at work)

  1. Oatmeal (I only saw a boost from oatmeal if I mixed in brewer’s yeast)  
  2. Almonds (Rich in calcium, but didn’t impact how much I pumped)
  3. Spirulina (High in protein and anti-oxidants)
  4. Gatorade (not even the blue one!)
  5. Quinoa (High in protein)
  6. Calcium supplements
  7. Oatmeal cookies (delicious, but not helpful without brewer’s yeast)
  8. Ginger tea (Soothing and hydrating, but didn’t impact supply)
  9. Barley water (Nourishing, but no help to how much I pumped)
  10. Chia seeds (I love chia seeds, but never saw a supply boost)

How much extra milk did I produce with galactagogues?

galactagogue foods
On an average day I would pump about 350ml at work. When I ate or drank foods with brewer’s yeast, I’d usually pump an additional 50-60ml, which doesn’t sound like much but is quite a lot relative to how much I was normally pumping.

I found that I usually had more milk on Monday and Tuesday each week, I assume because I had been nursing my son directly all weekend. So, I would try a galactogogue on Wednesday or Thursday to help keep up my supply through to the weekend.

lactation granola bars
Lactation Granola Bars

Experiment to see what works for you

As you can see, a lot of foods known to be galactagogues didn’t impact my milk supply. Take oatmeal, for example. A girlfriend of mine tells me that each time she has a bowl she wakes up leaking milk in the middle of the night. However, I don’t see any change from oatmeal!

If you feel your supply needs a boost, you may need to experiment with different foods to see which will work for you. But remember, milk supply is based on supply and demand. If your supply is dwindling, check that you are nursing and pumping frequently enough. Also, check your diet. I would pump less than 300ml on stressful days when I hadn’t eaten enough. And finally, remember to stay hydrated.

Let me know in the comments which galactagogues work for you!

You might be interested in these lactation recipes:

green lactation smoothie lactation cake recipe very berry lactation smoothie

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Desperately Seeking a Good Latch – How I Breastfed with Flat Nipples and Overcame Vasospasm / Nipple Blanching

breastfeeding newborn

breastfeeding newborn

My Idealized Vision of Breastfeeding vs. Reality

Before my son was born, my image of breastfeeding was of quiet, tender, fulfilling moments shared between a mother and child. I pictured peaceful feeding sessions filled with smiles and coos. I imagined us under the moonlight with fireflies dancing around. Turns out I was straight up delusional. 15 months in, my son and I have a successful breastfeeding relationship, but it is far from peaceful and I struggled with a lot of pain and frustration at the start.

While there was a big mismatch in my expectations vs. breastfeeding reality, my son and I also struggled at the start because I apparently have flat nipples. I’m not sure how I missed this critical piece of information… I guess I never really compared other women’s nipples to my own? Or maybe the problem was I never heard of flat nipples? We hear jokes about inverted nipples, but I didn’t know flat nipples were a thing!

The Early Days – Not Latching, Pushy Nurses, and Nipple Shields

So, part of my romantic breastfeeding vision involved my son latching on naturally and drinking heartily shortly after birth. Needless to say, this did not happen at all. My doula advised hand expressing and feeding him with a dropper, but I was too chicken to stand up to the pushy nurses and actually do this during my hospital stay. Instead, I endured many hours of them alternately pulling on my nipples and then squeezing my breasts while trying to get my son to latch. I appreciate their efforts but it was really just painful for me and frustrating for my son.

Plus, once the nurses decided they didn’t think my son would latch, they brought in a nipple shield. I’d never heard of nipple shields but they were like magic – nipple shield applied and poof! baby was suddenly nursing. So, we nursed with nipple shields, but I hated them!

It was frustrating to always have to put it on before the baby could feed, especially at night or if we were out. The shield always seemed dirty even when I’d just sterilized it. The baby can’t achieve a perfect seal when nursing with a nipple shield, so a lot of milk leaks out and I felt like I smelled like a stale dairy farm all the time. I also worried because I read the shields could prevent the baby from taking in enough milk. But most of all, this vision of a natural and dreamy breastfeeding relationship that I was still clinging to most certainly did not involve the annoying nipple shields.

Weaning Off of Nipple Shields

I was determined to wean Baby C from the shields and we worked at it for a couple of months.At the start of each feed I would try to have him latch without the shield. Often, he wouldn’t, so we would use the shield a bit and then try without the shield again. And again. And again. And again. It went on for weeks and I really didn’t think he’d ever feed directly without the nipple shields, but slowly he started latching without them, then nursing a bit without them. Very gradually the time spent feeding without the nipple shields increased until he was nursing directly all the time!


I was elated to not be using the nipple shields, but I was also making a mistake. I didn’t pay attention to his latch AT ALL.  Yeah, it hurt, but I was so glad he was feeding without the shields that I didn’t want to do anything that would disrupt him. Fast forward two days and my nipples were cracked and bleeding.

A New Challenge – Vasospasm in my Nipples

At this point I tried out my breast pump so I could express some milk and give my nipples a bit of time to heal. This helped with healing, but not with my little one’s latch. Enter the next issue… his latch caused me to develop vasospasms, or nipple blanching, in both breasts. This pain rivaled childbirth in intensity! At first I didn’t know what was wrong and I had him checked for tongue tie and also suspected thrush. I was now at the point where I would sob in pain at the start of each feeding. The nipple blanching also happened between feedings so I couldn’t find any relief.

breastfeeding without nipple shield
A good latch, finally

Even the breast pump couldn’t help reduce my pain because the suction sometimes triggered the vasospasms. I had to focus on a good latch and rely on heat therapy and occasionally ibuprofen to work through the pain. The nipple blanching lasted about 2 months, but eventually, as Baby C reached 5 months old I could finally breastfeed without shields and with less pain. I would say breastfeeding was finally pain-free at about 6 months postpartum.

7 Months In – Starting to Enjoy Breastfeeding

By the time he was about 7 months I started to actually enjoy breastfeeding – something I never thought would happen. If it hadn’t been for support from lactation consultants, my husband, other breastfeeding moms, and the information I found online, I definitely would not have made it as an exclusively breastfeeding mom. I’m so grateful now that I stuck with it.

Honestly, nursing is like a reset button. Fell and bumped your head? Milk will make you feel better. Cranky because you’re hungry? Have a sip of milk and then we’ll prepare your dinner. Tired of sitting in my lap on the plane? Let’s nurse a bit. Convenience, by far, is my favorite part of breastfeeding!

Click below to read my tips on managing vasospasm and nipple pain:

nipple blanching

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