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Ask the Experts: Snacks for breastfeeding Ask the Experts

Ask the Experts: Snacks for breastfeeding

I’m exclusively breastfeeding my little one, and I’m ravenous all the time. Can you recommend some easy, healthy and filling snacks? I’ve been eating an embarrassing number of PB&J’s.

A: I know what you mean! Breastfeeding three children made me crazy hungry. There’s nothing wrong with peanut butter and jelly (especially when it’s on whole-grain bread), but it’s a good idea—and more fun—to munch on a variety of foods between meals.

Snacks are opportunities to nourish yourself and your tot. For the greatest satisfaction and good nutrition, snacks should be balanced mini-meals that incorporate a protein, carbohydrate and healthy fat, including the omega-3 fats your baby needs for his brain and vision and that you need for your heart health. Any healthy food qualifies as part of a snack at any time of day, including leftovers!

Some of my favorite snacks for nursing moms include:

  • Whole-grain toast or English muffin topped with cottage cheese and fresh raspberries
  • Hard-cooked egg, fruit and a whole-grain roll
  • Roasted soybeans or edamame n Greek yogurt with half a handful of nuts mixed in
  • Homemade trail mix with almonds, whole-grain cereal and raisins
  •  Tuna mixed with mayonnaise or smashed avocado on whole- grain crackers

If you have five minutes, whip up a chocolate smoothie with a medium banana, a cup of milk or soy beverage, a tablespoon of unsweetened cocoa powder and an ice cube.

—Elizabeth Ward, MS, RD, author of Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy, as well as the blog Better is the New Perfect