Fun Parenting

Healthy Breastfeeding Snacks for Moms + Lactation Cookie Recipe

No Comments

From pregnancy to being a mother is a journey filled with joys and challenges, especially when you start breastfeeding your baby and your main concern is to ensure you are producing sufficient milk supply for your little one.  

While breastfeeding is like a magical process, it’s also a demanding job that requires extra care for the mother because it consumes a significant amount of nutrients, time, and energy.  

The Process of Breastfeeding 

Once the baby is born, the initial milk, known as ‘colostrum’, is a concentrated form of antibodies that help to protect your newborn from infection and provide essential nutrients that are passed down to the baby through breast milk. To produce this magical liquid requires a lot of vitamins, minerals, and essential fatty acids… and if the mother is lacking nutrients, it can impact the mother’s health and potentially affect the baby’s growth and development. 

That’s why a mother’s diet plays a crucial role in ensuring the baby receives the best possible nourishment.  

Why Breastfeeding Moms Need a Special Diet 

Breastfeeding is amazing, but it takes a lot out of you. Your body needs extra nutrients to produce milk, support your energy levels, and help you recover after delivery. 

I remember my early nursing days, it felt like I was constantly hungry – my little one was always demanding to eat, and my own stomach was growling in response! Between those late-night feedings and the never-ending cycle of diaper changes, I was on a mission to find healthy, delicious snacks that would give me the energy I needed without making me feel sluggish or bloated. 

Here’s why those breastfeeding snacks are so important: 

  • Energy Boost: Breastfeeding burns a ton of calories, and you need those extra snacks to keep you going. 
  • Milk Production: Eating nutritious foods helps to boost your milk supply. 
  • Nutrient Richness: Breast milk is packed with nutrients, so it’s essential to replenish your own stores. 

Healthy Breastfeeding Diet Tips 

Here are some things I’ve learned about eating right during those breastfeeding days: 

  • Focus on Whole Foods: Prioritize fruits, vegetables, whole grains, lean protein, and healthy fats. These are the building blocks for a healthy diet and a strong, healthy mama. 
  • Stay Hydrated: Drink plenty of water throughout the day – it’s vital for milk production! 
  • Listen to Your Body: Every woman is different. Pay attention to what makes you feel good and what gives you energy. 
  • Don’t Skip Meals: Eating regular meals will help you avoid those sugar crashes and will keep your energy boosted. 
  • Enjoy a good healthy snack: This is essential for keeping your milk supply flowing and will support the nutrients, vitamins, and minerals that you need. 

Healthy Snack Ideas for Breastfeeding Moms 

Here’s a list of some of my favorite go-to snacks that helped me get through those early days of breastfeeding: 

1. Fruit and Nuts: 

  • Apples with Almond Butter: A classic combination for a reason! It’s packed with fiber, protein, and healthy fats. 
  • Berries and Cottage Cheese: A refreshing and protein-rich snack. 
  • Banana with Peanut Butter: Another satisfying and easy snack to grab. 

2. Yogurt Parfaits: 

  • Layer yogurt with granola, chopped fruit, and a drizzle of honey or maple syrup. 
  • Choose Greek yogurt for extra protein! 
     

3. Smoothies: 

  • Blend together frozen fruit, yogurt, spinach, and a handful of nuts. This is a super easy way to pack in lots of nutrients. 

4. Hard-Boiled Eggs: 

  • A great source of protein and choline. They’re easy to pack and eat on the go. 
     

5. Hummus and Veggie Sticks: 

  • Dip carrots, celery, cucumbers, or bell pepper sticks into hummus. It’s a satisfying and healthy snack. 

6. Trail Mix: 

  • A quick and easy snack that you can customize with your favorite nuts, seeds, and dried fruit. 

7. Whole Grain Toast with Avocado and Egg: 

  • A hearty and delicious snack that will keep you feeling full. 

8. Chicken Salad Sandwich on Whole Grain Bread: 

  • A protein-rich and filling snack. 

Foods to Include in Your Breastfeeding Diet 

  • Iron-rich foods: Iron is essential for making red blood cells, which carry oxygen to your baby. Good sources include red meat, fish, beans, spinach, and fortified cereals. 
  • Calcium-Rich Foods: Calcium is crucial for bone health, both for you and your baby. Good sources include dairy products (milk, yogurt, cheese), leafy green vegetables (kale, spinach), and fortified foods. 
  • Vitamin D: Vitamin D helps with calcium absorption and bone health. Good sources include fatty fish, eggs, and fortified milk. 
  • Healthy Fats: Healthy fats are important for brain development and energy production. Good sources include avocados, nuts, seeds, and fatty fish. 
  • Fiber: Fiber helps to keep you regular and prevent constipation, a common issue for breastfeeding moms. Good sources include fruits, vegetables, whole grains, and legumes. 
  • Protein: Protein is essential for rebuilding muscle tissue and supporting milk production. Good sources include lean meats, poultry, fish, beans, eggs, and dairy products. 

Foods to Limit 

  • Alcohol: Avoid alcohol as best as you can while breastfeeding. It can be passed to be, however, it is said that one “glass” is acceptable. Please consult with a lactation consultant or your doctor. 
  • Caffeine: Caffeine can be passed into your breast milk, so it’s best to limit your intake. It may keep the baby up, and feel anxious if consuming too much caffeine. 
  • Processed Foods: Choose whole, unprocessed foods whenever possible. These are more nutritious and less likely to trigger allergies in your baby. 
  • Sugary Drinks: Limit your intake of sugary drinks, like soda and juice, as they can contribute to weight gain and can affect your energy levels. 

Lactation Cookie Recipe to Boost Your Milk Supply 

My milk supply was always great with all three of the boys (other than when I was 4 months pregnant my milk dried twice), however, my sister had a hard time with her firstborn and tried everything to boost her milk supply. Fenugreek tea, oatmeal galore, and even that weird-smelling lactation tea that tasted like dirt (don’t judge, we all do what we gotta do!). But you know what really helped? Lactation cookies. 

The Power of Lactation Cookies 

Lactation cookies are packed with ingredients known to support milk production. They’re a delicious and easy way to get those extra nutrients you need when breastfeeding. 

Why Lactation Cookies Work: 

  • Galactagogues: Many ingredients in lactation cookies, like oats, flaxseed, and brewer yeast, are considered galactagogues. These are foods that help to increase the milk supply. 
  • Nutrients: Lactation cookies are typically rich in protein, fiber, and essential vitamins and minerals. 
  • Energy Booster: They’re a quick and easy snack to grab when you’re on the go, especially those late-night breastfeeding sessions. 

My First Experience with Lactation Cookies 

When I first started making lactation cookies for my sister, I was a little skeptical. I mean, could a cookie really help increase the milk supply? But I figured it couldn’t hurt to try! 

I found a simple recipe online and gathered my ingredients.  

And guess what? They actually worked! She noticed a difference in her milk supply after just a few days. Plus, they were absolutely delicious (I tried some – didn’t hurt for me either I was nursing too!) 

A Simple and Delicious Lactation Cookie Recipe 

Here’s a simple and delicious lactation cookie recipe you can try at home: 

  • Ingredients:
    • 1 cup rolled oats 
    • 1 cup whole wheat flour 
    • 1/2 cup brown sugar 
    • 1/4 cup brewer yeast 
    • 1 teaspoon ground flaxseed 
    • 1/2 teaspoon baking soda 
    • 1/4 teaspoon salt 
    • 1/2 cup butter, softened 
    • 1 egg 
    • 1/2 cup milk 
    • 1/2 cup chocolate chips 
  • Instructions:
    1. Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper. 
    2. In a large bowl, whisk together oats, flour, brown sugar, brewer yeast, flaxseed, baking soda, and salt. 
    3. In a separate bowl, cream together butter and sugar until light and fluffy. Beat in the egg and milk until well combined. 
    4. Add the wet ingredients to the dry ingredients and stir until just combined. Fold in the chocolate chips. 
    5. Drop by rounded tablespoons onto the prepared baking sheet. 
    6. Bake for 10-12 minutes, or until golden brown. Let cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely. 

Customize Your Lactation Cookies: 

  • You can add other ingredients to your lactation cookies, like nuts, seeds, dried fruit, or even spices like cinnamon or nutmeg. You can try Gluten-Free by Swapping whole wheat flour with a gluten-free flour blend. If you want a Vegan-Friendly cookie just replace the egg with a flaxseed egg (1 tbsp ground flaxseed + 3 tbsp water) 
  • Storage: Store cookies in an airtight container at room temperature for up to 3 days, or freeze them for longer storage. 
  • Share the Love: Bake a batch of lactation cookies to share with friends who are breastfeeding. It’s a thoughtful gift that shows you care. 

Remember: Lactation cookies are a delicious and easy way to boost your milk supply. They’re a great addition to your breastfeeding journey but don’t forget to consult with your doctor if you have any concerns about your milk production. 

Bonus Tip (Mom advice) 

I have this soft, comfortable, and breathable acid-wash tee pictured below. My nursing-friendly clothes have helped me during my breastfeeding journey… and it helps a lot because they allow for quick and easy access.  

I never experienced awkwardly tugging on my clothes while my baby got fussier by the second. Every mama needs this!  

I love this mama brand, which has breastfeeding-friendly tops that are both stylish and practical. A lifesaver! 

I hope this helps! Let me know if you have any other questions! 

Pregnancy and Breastfeeding Resources that will also help you… 

Check out our other posts!

Leave a Reply

Your email address will not be published. Required fields are marked *