4 Healthy Snack Ideas for Breastfeeding Moms

Pregnancy Women's Health / June 6, 2018

Did you know that snacks are especially important for moms who are breastfeeding? In fact, breastfeeding women need around 500 calories more than women who aren’t breastfeeding. This is to make up for the calories lost during feedings. It might seem simple to grab whatever is around to keep yourself feeling full, but the healthier you eat, the better it will be for your body. Wondering what to eat while breastfeeding? Next time you feel like a snack, consider these easy, healthy options:

Organic Yogurt with Fruit

Yogurt is a great source of calcium – and if you go with Greek yogurt, you’ll also benefit from the protein. Choose natural, organic options and be sure to check the nutrition label for the sugar content. Looking for a way to kick it up a notch? Fresh fruit can add flavor with natural sugar and keep you feeling fuller, longer. Chop up a banana or throw in some blueberries to keep things from getting boring.

Fresh Veggies and Hummus

Fresh vegetables are a great way to get the nutrients your body needs – and there are so many delicious options to choose from. Whether you prefer cauliflower, broccoli, bell peppers, carrots, or something else, choose produce that is in season. Not too keen on plain carrot sticks? Hummus is a great way to add flavor without piling on the calories found in creamy veggie dips.


Nuts like cashews, walnuts, and almonds are a great way to consume proper amounts protein, healthy fats, and iron. Perfect for an on-the-go snack, you’ll also find yourself feeling full for a longer period of time. When browsing the varieties that are available, keep in mind that raw nuts are the healthiest, but roasted or lightly salted are okay in moderation. You can also mix nuts into other snacks, like yogurt or a handful of chopped fruit.


Hard-boiled eggs are often a go-to snack for moms who are breastfeeding. They’re easy to make, store, and grab for busy days, and are high in protein and omega-3’s. Eggs also give your body the nine amino acids it needs. If you’d rather not eat them hard-boiled, incorporate them into snacks in other ways, like pre-cooking and reheating them with veggies for a quick bite.

There are also many options and recipes for healthy lactation cookies and other snacks that aid breastfeeding mothers.

Back to blog