A Nutritionist’s Guide to the Best Breastfeeding Snacks for New Mamas

If you’re a breastfeeding person, hunger has likely taken on a new meaning. Suddenly you’re ravenous at 3 a.m. like never before, thanks to sustaining a tiny human ’round the clock. (Breastfeeding actually requires an extra 300 to 500 calories per day!) But rather than reach for the closest edible item that’ll leave you starving again in 20 minutes, make sure you’re refueling with good-for-you breastfeeding snacks so you’re ready whenever the next nursing session strikes.

And because you barely have the minutes to sit through a full meal these days, snacks are IT. Just make sure you’re going for nutrient density: Pick foods that are rich in minerals, healthy fats, complex carbs, and plenty of protein. You know, things that’ll fill you up more, than say, celery juice. Read up on what to stock, stash, and scarf down—one-handed and standing up, of course.

Stock the Pantry

Whole foods high in fiber to hold you over:

• Almonds: High in healthy fats, fiber, and protein, these nuts are also a good source of vitamin E, magnesium, and manganese, all of which help replenish your nutrient stores. A handful is surprisingly filling—and crumb-free, which means you can fill the pockets of your fave duster (we’re not kidding).
• Dried fruit: Apricots, prunes, apple rings, peaches, you name it: These high-fiber fruits are rich in iron and keep you regular. Plus, the sweetness feels like a mini treat. Stash them in small glass jars and keep one in your purse, nightstand, by the glider chair, you name it.
• Apples: The perfect portable snack (just wash and go, no peeling required), an apple can easily tide you over till your next real meal—whenever that may be. Even better if you can pair it with a pack of squeezable nut butter.
• Berries: A handful of blueberries with your morning cuppa? Call it breakfast, thanks to all that fiber (3.6 grams in 1 cup) and antioxidants. Bonus points if you have time to actually make some oatmeal.
• Avocado: Don’t undervalue the perfection that is avocado toast. Fatty, filling and super savory, it’s a great source of minerals, too. Top with sesame seeds, salt and lemon juice, or, even better: Trader Joe’s Everything But the Bagel Seasoning Blend.

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Handy on-the-go breastfeeding snacks to stash in your…car/diaper bag/pockets/stroller:

• Seaweed snacks: Even if you’re not a seaweed fan, these lime-flavored snackable nori strips will win you over. Plus they’re a good source of hard-to-find iodine, a trace mineral that’s essential for baby’s growth and development (and for your thyroid, too!).
• Beef and turkey sticks: Keep a collection of these meat sticks in your car for when you’re feeling extra hungry and don’t want to hit the drive-thru for the third time this week. With nine grams of pure protein per stick, it’ll power you through those marathon sessions.
• Mushroom jerky: A plant-based twist on the classic savory snack, shiitake mushrooms take on a meaty, umami flavor that’s hard to resist. Packed with calcium and iron, they’re a great way to get minerals without relying on dairy.
• Dark chocolate with hazelnuts: No one needs an excuse to eat chocolate, but the dark stuff is especially rich in iron and magnesium. A square or three of the stuff cures any sweet cravings and leaves you feeling a bit blissed out, too. We’re partial to the hazelnut variety.

Drink Your Meals

Who needs a fork? Sipping your calories = so smart.

• Daily Harvest smoothies: We love this smoothie subscription box as much for its convenience (a stocked freezer without going to the grocery store?!) as their fun flavors (cacao with avocado tastes like chocolate mousse, we swear). Make a mini-meal in minutes, then sip slowly.
• Kefir: The probiotic yogurt drink is like the adult version of those squeezable yogurts from your youth. Packed with calcium, protein, fat and, of course, probiotics, have a glass every morning in place of your usual cereal.
• Amped-up coffee: Swirl a spoonful or two of vegan collagen powder into your morning bev when you don’t have a spare hand to make breakfast.

Whip Up If/When You Have a Minute

Baby blessed you with a morning nap? Spend a few of those precious moments stockpiling some hearty breastfeeding snacks for when you’re sure to get hangry later.

• Overnight oats: Oats are a known galactagogue, which means they have the ability to help your body produce more breastmilk and are a must-have ingredient for every nursing mother. Before bed, stir up a mason jar with uncooked rolled oats, milk or nut milk, plus yogurt and any sweeteners or frozen/fresh fruit, then store in the fridge overnight and sleep well knowing at least tomorrow’s breakfast is handled. (Try this chai-inspired recipe!)
• Mini egg frittatas: We like hardboiled eggs, but we *love* mini egg frittatas. Made in a muffin pan, they freeze easily and microwave like a dream for those mornings/afternoons/evenings when a protein bar just won’t cut it. (Try this spinach-bacon variety.)
• Bliss balls: We’re all about the no-bake these days, and these chocolate-oatmeal bites are the sweet treat you need/deserve. Bonus, hello, they include oats—great for maximizing milk production.

What are your favorite breastfeeding snacks? Tell us in the comments–and shop our Bump-Friendy edit for comfy dresses you can wear post-baby, too!

(Featured Image via @stylefitfatty)