Breastfeeding is hard work and can take a lot of our time and energy. One of the important things while breastfeeding is to ensure that you are also feeding yourself and staying hydrated. In order to maintain and support your milk supply, it is important to eat a balanced diet, hydrate yourself, and get plenty of rest. As many of you know, sometimes that is all easier said than done.
WHERE TO START
My first recommendation to help make your breastfeeding journey a little easier and ensure you are eating and staying hydrated is to create a “feeding caddy” or a “pumping cart” or “feeding station.” No matter what name you choose, create a space or something you carry that allows for you to access all you may need while you are feeding and or pumping. In there, I suggest having diapers, wipes, swaddles and burp cloths for the baby. Then for you, have your pump and pump parts (if needed or wanted), lots of snacks, your water bottle, headphones(if wanted or needed), a dim night light, and anything you wanna have or keep close to you during that time.
WHAT SNACK IS BEST?
One of the key points of importance when it comes to picking a breastfeeding snack is that it can be eaten or enjoyed with one hand. While breastfeeding or just any sort of “mom-ing” in general, we really only have one “free” hand. So having snacks and things within reach of that hand is essential. Here are some ideas for Breastfeeding snacks that are nutritious and yummy that can fuel your body and milk supply in 10 minutes or less.
Many of the snacks or food suggestions are ones that are known as galactagogues. These are foods or herbs that help increase milk supply. It should be noted that there is limited research to support these claims, but many mamas have found that these certain foods or herbs have boosted or helped to maintain their milk supply. Some of the most common galactagogues are oatmeal, nuts, pumpkin, coconut, eggs, brewer’s yeast, spinach, flaxseed, carrots, avocado, apricots, and sweet potatoes.
When polled some of the mamas I know, the number one suggestion for a breastfeeding snack was a granola bar. Be that Kind Bars, or Lara Bars, etc. In addition, some fruit that you can store in your nursing/feeding cart that does not need refrigeration, include bananas or apples. Another idea is trail mix, this can provide your body with fuel from the nuts and a little sweet treat with the M&Ms or chocolate chips, or yogurt chips that it includes.
Some other ideas for snacks that can take 10 minutes or less to make, include smoothies and lactation energy bites. You can really pack a smoothie with many galactagogues, such as spinach, yummy fruits, coconut water, almond milk, avocados, flaxseed, brewer’s yeast, and much more. To cut down even more on time, pre-make smoothie bags for your week, so all you have to do is dump the bag into the blender and add your water or liquid of choice. Lactation energy bites are a great snack to make ahead and then pull out of the fridge and bring with you to your station. One mama has so kindly shared her lactation energy bites recipe with me to share with all of you.
Lactation Energy Bites (yields roughly 20 bites)
- 2 cups old fashioned oats
- 1/3 cup shredded coconut
- 1/8 cup honey
- 1/2 cup Peanut Butter
- 1 1/2 tsp vanilla extract
- 1/3 cup mini chocolate chips
- 1 TBSP almond milk
- 1 TBSP Brewer’s Yeast (optional)
- Combined oats, coconut, brewer’s yeast (if used)
- Mix in honey, Peanut Butter, vanilla until combined
- Mix in chocolate chips
- Add in almond milk
- Wet hands and roll into TBSP size balls (keep wetting hands if they get sticky)
- Chill in the refrigerator for 4 hours.
- If adding the Brewer’s Yeast, add another 1/8 cup of additional honey
HYDRATION STATION
Now let’s quickly address hydration. I know that water can get “boring” after a little while and with so much consumption. Some other hydration ideas are coconut water or other beverages that have electrolytes but not a ton of sugar. Find something that you enjoy and switch between that and water during the day. Then you will be nice and hydrated but not “bored” or “over water.”
I hope these tips and snack ideas are helpful in keeping you nourished, energized, and hydrated. The suggestions of galactagogues may help to maintain or boost your milk supply, but it should be noted that if you feel that your milk supply is low or decreasing, that you work with a lactation counselor to get some support. It is important to ensure that the baby is feeding effectively and/or you are pumping effectively. A lactation counselor can help to assess your milk supply, why it may be low or decreasing, and make a plan to help you address it. If you are struggling in this area, please reach out and I would be happy to offer the feeding support you may need.
