Close Close
Mother and Baby

Breastfeeding Snacks And Drinks To Keep You Going

Keep your energy levels up when your baby is feeding with these easy snacks

If you’re breastfeeding your baby, your body is working hard to produce milk, so you’re going to need all the energy you can get as it actually burns extra calories on top of your daily needs. ‘The same healthy eating guidelines apply to breastfeeding mums as normal women except that your energy requirements will be increased due to milk production,’ says Dr Emma B. Williams from The British Nutrition Foundation.

It’s vital you’re stocked up with plenty of healthy snacks, dishes and drinks. ‘Breastfeeding mothers can feel hungry quite often, which is perfectly normal, but it means that that you should be eating an extra 500-600kcal per day,’ says Emma.

Pick out some of these foods to snack on through the day…


Starchy carbs

Breastfeeding can be very tiring, so make sure you’re eating starchy carbohydrates to keep your energy levels up. ‘Pick potatoes, rice or pasta, but go for wholemeal versions, as they’ll keep your digestive system healthy,’ says Emma. You could have a small pot of potato salad, a slice of wholemeal toast with sliced banana on or a small portion of rice salad.

Fresh Fruit

For on-the-go snacks, you can’t beat a piece of fresh fruit. Bananas are the ultimate portable snack as they just need peeling and you can eat them straight away, but apples, satsumas or a small bunch of grapes will also give you an energy and nutrients boost.


Nutrients from fish, such as omega-3 fatty acids, are passed onto your baby through your breast milk, so including regular portions is good for you both. ‘Try some tinned mackerel or sardines mixed with cream cheese and spread on toast or crackers for a quick and easy snack,’ says Emma.


Make up snack pots of carrots or sliced peppers and have with a few spoonfuls of houmous. Sliced cucumber is great because it has a high water content, so perfect for rehydrating you while you breastfeed. ‘You could also try a small bowl or cup of vegetable soup, which will fill you up and keep you going for a few hours,’ says Emma.


Meat or eggs

Boost your protein intake and keep you feeling fuller for longer, with a small portion of eggs – go for hardboiled – or meat. You can buy small packs of cooked chicken which is great as a snack on its own, or served in a small sandwich.


Aim for at least two servings of dairy per day. Go for a glass of milk – perfect for having with you when you sit down for a feed or a chunk of cheese. ‘You could also have a pot of yogurt, but watch out for varieties that are very high in sugar,’ says Emma.


Nuts and seeds

An excellent source of protein and essential fatty acids, nuts and seeds are an ideal snack as you can keep a handful of them in your bag when you’re out and about.

Dried fruit

Rich in iron, dried fruit is a great snack to have to hand when breastfeeding. ‘Try raisins, prunes or apricots,’ says Emma.


Drinking plenty of fluids is extremely important when you’re breastfeeding as you are of course, giving up plenty of fluids each time you feed. ‘It’s recommended that breastfeeding women drink 700ml extra per day, which is about four extra glasses,’ says Emma. ‘Make sure you always have a drink beside you when you are breastfeeding. Water, milk and unsweetened fruit juice are good options to choose.’ Try fennel tea as a study in the Journal of Clinical Nutrition found it could help aid milk supply.


What snacks do you like tucking into when you're breastfeeding? Let us know in the comment box below.

Related content:


  • Jessica881 - 16/04/2017 17:57

    Don’t think of anything else just contact Mallam Abudu and purchase some of his herbal medication and your depression will go away. This was my state of mind when my doctor told me that i will not be able to concieve due to the Fibroid that was rolling in my family life and when i decide to reach out to Mallam Abudu, and Mallam Abudu told me what to do in other to get the medication. Eventually I receive all the Herbal medications that cure my Fibroid and give me the chance to become a proud mother: Mallam Abudu is a great spiritualist, He did it for me, you can contact Mallam Abudu on ( If you are suffering from the following gynecology disease:: 1. Fibroid, Asthma, All STD, sinus infection 2.High Blood Pressure (herbs to reduce your BP within 7days) 3. Infection, regular body pains (yeast infection),urine tract infection. 4. Blockage from the fallopian Tube 5. Cyst from the ovaries 6. Unpleasant smell from the virginal, virginal itching 7. Irregular menstruation 8. Weakness of the penis (not able to have sex with your partner or inability to satisfy your partner sexually) 9. Watering sperm (low sperm count) not able to get woman pregnant. 10. Infertility for easy Conception....... 11. Skin diseases, Toilet infection and bad body odor…….Etc.. Simply contact the spiritualist Mallam Abudu on ( to get his Herbal Medication to cure your disease and put yourself on a motherhood side of life..

Chinese Gender predictor
Chinese Gender Predictor

Is it a boy or a girl? Tell our tool the month you concieved and how old you are and find out! 

Nappy rash is painful for parents as well as for your baby
Nappy rash is painful for parents as well as for your baby

Read Dr Pixie's guide to learn how to deal with nappy rash

The Magic Sleepsuit
The secret to a quiet night’s sleep – The Magic Sleepsuit

If you’re little one is struggling to settle now they’ve outgrown the swaddling stage, this could be the answer to your sleep-deprived prayers!

Celebrating parenting's small wins
Celebrating parenting's small wins

As mums, we're constantly told to enjoy every moment; in reality, parenting can sometimes be challenging. That's where small wins come in...

Subscribe to Mother&Baby

Be the best mum you can be and let Mother & Baby guide you along the way. Each issue is jam packed with REAL advice from mums just like you. Subscribe today & get a free welcome gift!

Ovulation Calculator
Ovulation calculator
Trying for a baby? Work out when you're most fertile to increase your chances of getting pregnant with our easy-to-use ovulation calculator.
Pregnant woman
Due Date Calculator

When is your baby due? If you’re having trouble remembering dates and counting up the days on your fingers and toes, don’t worry – use our due date calculator.

Get M&B in your inbox!

Sign up to Mother&Baby today and get news and advice about your body and your baby straight to your inbox every week. 

Lemonade Money
It’s time to make sure your loved ones are protected

Every parent knows the importance of planning ahead; from the new school shoes, to your little one’s education, you want to fill their future with hopes and dreams. Yet are you one of the 80% of adults here in the UK that has no life cover?