snacks for lactating moms Archives

Breastfeeding can be a rollercoaster ride. Right from the initial euphoria of baby latching on, to doubt and anxiety about milk supply. For first-time moms breastfeeding can be an overwhelming experience. It can be quite intense and an eventful journey to say the least. But with a balanced mindset and preparation, you can settle into your routine with the baby and succeed at breastfeeding.

This is a minimalist list of breastfeeding essentials you will need. These will help make the journey through breastfeeding a little more comfortable.

Breastfeeding Class

Correct knowledge at the start of breastfeeding is crucial to long-term success. Not many moms think of investing in a breastfeeding class and regret later for not having known certain information when they first started.

An online self-paced breastfeeding class is best suited for this very reason. You can take the class at your own pace and all the information is always available to you even after you complete the class.

This especially helps when breastfeeding throws a curve ball when you least expect. There may not always be time to call a doctor or LC, in such a case you can quickly refer the information sheets from class.

Breastfeeding Pillow

As a new breastfeeding mom you will experience arm and back pain. After going through an exhausting labor experience you will now have a mini human attached to you all the time. It’s not easy. But a breastfeeding pillow offers good support for your arms and back. This is a purchase that you don’t want to skip. I used my pillow until my son grew out of it at about 3 months.

Nipple Butter

You may experience sore nipples due to constant latching, unlatching and inexperience in breastfeeding. A natural nipple butter can be used between feeds. This helps moisturize the sore area and heal any cracks and bruising. I find nipple butters with calendula extracts to be quite helpful for quick healing.

Water Bottle

Breastfeeding makes you super thirsty. It is handy to have a water bottle by your bed side. In fact I place bottles all around the house since I get thirsty quickly and with no warning when breastfeeding! This is one breastfeeding essential you can’t skip.

Nursing Pads

The first few weeks of breastfeeding usually bring with them breast engorgement and leaks. Leaks can happen at times even when you are in an established breastfeeding routine. Nursing pads are a savior especially when you go out with baby. You don’t want your nice clothes to get spoilt.

Breast Pump

Once your milk supply is established a breast pump can give you a much-needed break from constant feeds. Pump milk when the baby sleeps and let a family member take over the next feed. You can use this time for yourself. Get some sleep, catch up on a book or go out with friends. I personally found an electric pump easier to use with better output compared to a manual pump.

Snack

Round the clock breastfeeding can make you ravenously hungry. I found the combination of dates and nuts to be the most filling snack. I even kept some by my bedside for midnight cravings. Other snacks that I found filling [when I could literally eat the entire fridge and didn’t want to pile on those calories] were hard-boiled eggs, peanut butter sandwiches, hearty soups and smoothies. Read my post on easy snacking ideas for breastfeeding moms to know more.

Nursing bra

A good nursing bra is an important essential. Try to look for ones with clickable clasps these are easy to unhook when the baby is in a hurry to feed.

Nursing cover

When traveling with a baby or when out and about a nursing cover is a great option to feed in public. You can even use a big wrap or shawl if you have one. Always pack one in your diaper bag.

These were some of the breastfeeding essentials that all new moms need early on. Which ones do you swear by?

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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.

Seasonal Fruits

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 & Chapati

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 spread a little ghee on the chapati along with the jaggery.

If you are looking for a simple Indian snack for breastfeeding moms, you have got to try this one out.

Frozen Yogurt Bark

A make ahead snack that you can prepare and store in the freezer that’s also a quick pick me up when you are tired between feeds or as a midnight snack treat.

You can make yogurt bark in many flavor combinations, my favorites are :

Strawberry frozen yogurt bark

Peanut butter and chocolate yogurt bark and

Rose and pistachio frozen yogurt bark.

Give these recipes a try. These are perfect as snacks for new moms, so healthy and so delicious.

Oats Balls

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.

Oats Porridge

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.

Sweet Potato

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.

Another great way to enjoy them is to make loaded sweet potatoes. Simply bake a sweet potato, cut in half, mash the potato inside and add fillings such as beans, chopped onions and tomatoes. Drizzle some sriracha sauce or tamarind chutney and you have a super tasty and filling snack.

Sweet potatoes are super healthy food for breastfeeding moms.

Eggs

Eggs are super quick to make and a highly nutritious and filling snack. You can’t get a more easy snack for breastfeeding moms than eggs. Have them scrambled on toast or hard-boiled. Eggs provide choline, iron and Vit D all-important for lactating mothers.

I found eggs to be the most satiating food that got rid of my intense breastfeeding hunger pangs. Don’t shy away from enjoying this nutritious food.

Smoothies

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)

For more protein rich smoothies check these recipes.

As an additional twist add toasted almond flakes or pine nuts once ready. So yummy!

Looking for the best protein bars for breastfeeding, try these.

Soups

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 designed 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.

WHAT CAN I SNACK ON AT NIGHT WHILE BREASTFEEDING?

Another common question I see mothers posting on online forums is what to snack on at night when breastfeeding. At that time of night you may not have time to prepare a quick snack, here are some breastfeeding snacks you can keep next to your bed in case you are hungry during night feeds.

Dry fruits

Store bought snacks for breastfeeding that are also healthy

Crackers and cheese sticks

Dark chocolate bars

Energy bars

Lactation cookies

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.

If you found this blog post useful, be sure to follow me on Instagram where I share easy recipes, healthy food ideas for family and baby. Hope to see you there!

Breastfeeding Essentials Every New Mom Needs