Busy moms everywhere are looking for ideas for easy snacks. If you are a new mom a healthy diet is not just important to refuel you and get back in good shape but it is also important to help successfully breastfeed. Protein, Iron, and Calcium are key nutrients that are needed in abundance in a lactating woman.
Eating junk foods between meals is the easier way out but it leaves you feeling lethargic and affects your mood too.
Some traditional Indian snacks for breastfeeding moms include methi ke laddoo and Shatavari drink. While these are very nutritious and healthy, you may be looking for more variety of healthy snacks that are easy to prepare on a daily basis.
Here are a few easy snack options which you can assemble with ingredients lying around in your house. These are foods that promote milk production, don’t need much preparation, and are perfect to keep you energized throughout the day.
Easy Lactation Snacks For Breastfeeding Mothers
Dates and Nuts
This is such a delicious snack! All you need to do is to deseed the date and insert a piece of nut in it. This combination works best with sweeter, juicer dates varieties like Medjool, Zahidi, and Khudri. You can use any nut of your choice – almonds, cashews, walnuts, etc. I usually make a box of these and store them in the fridge for my midnight cravings. A simple and healthy snack for breastfeeding moms.
Mother nature provides us with its choicest collection of fruits every season. Living in a tropical climate like India we have such a huge variety to choose from. I do a weekly grocery haul and stock up with locally available seasonal fruits. Fruits are easy snacks on the go too.
Mixed Dry Fruits
Mixed dry fruits are the best lactation snacks for breastfeeding mothers. Easy to eat and store.You can make a trail mix with dry fruits of your choice. Adding toasted desiccated coconut or dried cranberries gives the trail mix an interesting twist. Coconut is a well-known galactagogue so all the more reason to incorporate some in your trail mix. Again, mixed dry fruits are easy snacks to travel with.
Jaggery & Chappati
This combination is my favorite childhood snack. Jaggery is a good source of energy for a breastfeeding mom. Crumble jaggery pieces on a chappati, roll it up and eat. To give this snack an even yummier twist you can smear a little ghee on the chappati along with the jaggery.
Note: Consume jaggery in moderation.
I made oat balls throughout my pregnancy and during the initial months after delivery. It is a raw and no-bake recipe, and quite easy to make. The recipe makes about 10-15 oat balls. This is one of those easy lactation recipes you can quickly whip with a few basic ingredients. I am still dreaming of them maybe it’s time I make another batch. Scroll down and pin this recipe to your Pinterest board for a quick reference. For more yummy energy balls recipes read here.
Apples/Pears with Peanut butter
This is a great combination of sweetness, tartness, and saltiness all at once. Another quick and easy snack that actually keeps you full. Peanut butter is loaded with protein, essential vitamins and minerals. Make sure to choose natural peanut butter with no added sugar or salt.
Hummus with Carrots
There are many easy hummus recipes online. If you are pressed for time you can try a store-bought one.
Hummus and carrot sticks are a classic combination and a much healthier alternative. Hummus is a good source of protein, iron and high in fiber.
You can make a healthy oats porridge in 5 minutes. Add in some fruit, nuts and seeds, or yummy nut butter and you have a filling breastfeeding snack.
My personal favorite oats recipe is mango oats porridge. Here are more oats porridge recipes for you that are quick and healthy.
Bake a big sweet potato and add salt, pepper, and some chaat masala. Yummy snack is ready! Sweet potatoes are a good source of fiber, Vit B6, Vit A, Vit C, and Manganese. Sweet potatoes are healthy food for breastfeeding moms. They keep you full for longer and provide nutrition, they aren’t called a superfood just like that.
Eggs are super quick to make and a highly nutritious and filling snack. Have them scrambled on toast or hard-boiled. Eggs provide choline, iron and Vit D all-important for lactating mothers.
You can whip up a yummy smoothie with a few available ingredients. Use any fruits and milk you like. My go-to smoothie combinations are:
- Strawberry and banana
- blueberries and banana,
- chocolate, peanut butter, and a banana
- green smoothie (spinach leaves, banana, mango, pineapple)
As an additional twist add toasted almond flakes or pine nuts once ready. So yummy!
Soups are great additions to a breastfeeding diet. Not only do they hydrate but they also provide essential nutrients for your depleted body. My personal favorites are spinach soup, tomato soup and chicken and corn soup. You can try these recipes in my post on healthy soup recipes for breastfeeding mothers. They are recipes that require few ingredients, are easy to make and taste delicious.
If you are looking for ways to increase milk supply, then food is not the only way. You have to understand how breastfeeding and your body works to make milk for your baby. I highly recommend taking an online self-paced course like Milkology made by a certified lactation consultant who knows all about supply issues and helps mothers everyday with their breastfeeding challenges.
The right guidance, nutritious food and sleep are the key to your breastfeeding success.
Did you like these ideas for easy breastfeeding snacks? Do share with me what you snacked on as a breastfeeding mother. Your lactation snacks ideas can help other new moms who read this post.
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