5 Easy Snacks for Nursing Moms

I thought that once I had my son I wouldn’t be as hungry like when I was pregnant. I was wrong! I still had the same appetite! I knew if I did not control what I ate I would not be able to lose some weight. I was nursing/pumping for a whole year, so I still wanted to eat nutritious meals/snacks while staying on a healthy diet. As a nursing mom, I also wanted to make sure I was not eating foods that had “empty” calories. It is recommended that most nursing moms eat about 500 more calories than moms who aren’t nursing. Though, I had a little lee way for indulging into more delicious foods, it did not mean I could have an extra bag of chips or another bowl of ice cream! 

As a new mom, I always needed extra energy to get my through the day and sleepless nights. Every time I ate something heavy I would always get so sleepy! So light and nutritious foods were a must! 

My 5 Easy Go-To Snacks

1. Nonfat Yogurt & Granola

I really enjoyed this as a snack every day and was an easy breakfast. I would buy the 32 oz nonfat vanilla yogurt from Trader Joe’s and any granola I had a fancy for. 

Danica’s Perfect Parfait
-8 oz or 1 cup of nonfat vanilla yogurt 
-1/4 cup of granola of your choice
–  1/2 cup of fruits of your choice (I prefer blueberries or strawberries)

2. Trail-Mix
Any trail-mix that you fancy will be a great snack while pumping! I especially love putting a small ziplock bag of trail mix in my pump bag so whenever I’m on the go, I always had a snack.

Trader Joe’s has a great variety of trail-mixes but, I love anything that has almonds and cashews in it. Almonds is high in omega 3 fatty acids, which are the good kind of fats that you would want.

3. Caprese Salad

I LOVE CAPRESE SALAD! So refreshing and tasty. It’s also very easy to make!
Here’s a recipe I love using from Rachel Ray:


3 vine-ripe tomatoes, 1/4-inch thick slices
1 pound fresh mozzarella, 1/4-inch thick slices
20 to 30 leaves (about 1 bunch) fresh basil
Extra-virgin olive oil, for drizzling
Coarse salt and pepper


Layer alternating slices of tomatoes and mozzarella, adding a basil leaf between each, on a large, shallow platter. Drizzle the salad with extra-virgin olive oil and season with salt and pepper, to taste.

4. Almond Butter w/ fruits, veggies, or toast

I especially love almond butter with apples or celery. I don’t mind it with crackers or on a whole wheat toast either. It’s powers me up for pumping, and keeps me satisfied in between meals. Great for a fast and easy snack in between baby’s naps as well! 

5. Pita Chips and Hummus 

Whole wheat baked pita chips are amazing with hummus. This is my go-to snack in between meals as well! You can either buy the pita chips or the hummus, or make it yourself. If you have extra time to make some pita chips on your own, here’s a quick and easy recipe :

1/3 cup extra-virgin olive oil
1 teaspoon chili or dried chipotle powder
Zest of 2 large limes, optional
2 whole wheat or plain pita breads, split in half horizontally
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Place an oven rack in the center of the oven and preheat to 350 degrees F.

In a small bowl, whisk together the oil, chili powder and lime zest if using. Brush the mixture on both sides of the bread halves using a pastry brush. Sprinkle the breads with the salt and pepper. Cut each bread half into 8 wedges and place in a single layer on a baking sheet. Bake until crisp and golden, 15 to 18 minutes.

I hope you enjoy some of these ideas to make a quick and easy snack for you or a friend! These snacks are my favorite especially when I’m working. I like eating some of these snacks while taking my pumping break at work!

Please let me know if you have any questions or find any of these recipes helpful!

Good Luck!


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