When you’re breastfeeding, you’re hungry.
These good-for-you snack staples can keep you energized for the day ahead.
Plus, there are certain foods that some say can increase your milk production.
No doubt you’re very busy at this time, so having easy-to-eat and nutritious grab-and-go snacks is key.
Currently, there isn’t good research that shows any particular food increases milk production, says Leeper.
According toScienceDirect, galactagogues are certain medication and foods that may help increase milk supply.
Still, there are some foods that make particularly great snacks for this important time.
Here are seven great ideas.
Fresh and Dried Fruits
Aim to eat 2 cups of fruit daily.
Bothfresh and dried fruitcan help reach that goal.
Fruit is chock-full of fiber and antioxidants, making it a great healthy snack choice.
Cheese
Cheese can be part of a healthy diet, and it’s a good snacking idea for breastfeeding.
Nuts and Nut Butters
Nutsare nutritional powerhousesthat are packed with heart-healthy fats, protein and fiber.
Just keep in mind that different nuts provide different benefits.
You canmake your own, but you could also purchase healthy store-bought varieties.
Look for those that contain just nuts or, if flavored, one that contains little added sugar.
Overall, yogurt can add an easy boost of protein and calcium to your day.
Granola can be combined with some of the other items on this list, like yogurt or cottage cheese.
As for supplements, more research is needed on these.
“The Affordable Care Act mandated private insurers provide lactation care at no out-of-pocket cost,” says Leeper.
