Mums often ask me, for ideas of foods that they can snack on whilst they are breastfeeding. Many of the ideas listed below I have chosen so that you can eat while you a breastfeeding. This is one time that you will be sitting still (hopefully!) and a great opportunity to grab a nutritious snack!! For this reason I have tried to think of foods that are easy to eat one-handed!!!

  • Reduced fat yoghurt. Even try the kid’s yoghurts (Vaalia have a few yummy flavours) or the Sanitarium Up & Go breakfast yoghurt; both come in the squeeze packet, no need for a spoon, to make it a suitable option whilst you are breastfeeding!
  • Reduced fat milk and Milo/  Reduced fat flavoured milk. Nippy’s have reduced-fat chocolate and coffee milk, that are long-life. I lived on these whilst I was breastfeeding, as I could always have spares in the house!!
  • Reduced fat cheese and wholegrain biscuits. Mainland even has a pack of sliced cheese and biscuits, easy to grab on the run.
  • Fruit. Anything in season, apples, pears, mandarins are all easy to eat one handed. If you love melon, chop some melon up at the start of the week and store in the fridge. If it is already chopped you are more likely to grab some as a snack.
  • Dried fruit and nuts. Have a jar with your favourite nuts and dried fruit sitting on the bench. If this is visual, you are more inclined to grab a handful of dried fruit and nuts before you go to the pantry for that Tim Tam!!
  • Raisin Toast. A great source of energy and low in fat (as long as you don’t go overboard with the butter/margarine). You can always have this in the freezer for those snack times.
  • Muesli bars. I’m not a big fan of these; however they definitely have their place!! Choose a bar that has lots of wholegrains, fruit, seeds and nuts. These will be higher in fat on the label, but this is ‘good fat’ from the seeds and nuts. The bottom line with these is to not overdo them, they are high in energy and good fats so try and limit them to one per day. Sanatarium have a bar called ‘One square meal’ and they are a great source of whole grains and energy.
  • Avocado or cheese on toast. Choose wholegrain bread, and both of these options provide a good source of protein and energy.
  • Carrot and celery with low-fat dip. Chop some carrot and celery up at the start of the week, that way it is easy to grab these. Choose some low-fat dips, some good ones are low-fat taztziki, French onion, sun-dried tomato, and capsicum.
  • Hard-boiled egg. You can boil a couple of eggs and have them in the fridge, already pealed and ready to snack on.
  • Rice cakes with vegemite. Easy and accessible snack.
  • Celery with reduced fat peanut butter. This is one of my weaknesses! It’s one not to overdo, as the peanut butter is higher in fat. However a piece of celery with peanut butter is a very satisfying snack, due to the protein content of the nuts.
  • Fruit smoothie. You can even make this up at the start of the day, and pour yourself a glass at each breastfeed. You are not only giving yourself a great nutritious snack, but you are also providing that much needed fluid!!
  • Popcorn. Everyone is probably thinking I have lost the plot!! Popcorn is a really healthy snack, it’s what we add to it that makes it unhealthy. So cook it from scratch and store in an airtight container. This way you know it is not drenched in butter and salt.
  • Belvita breakfast biscuits. There is a range of different flavours (milk & cereal, fruit and fibre or crunchy oats), these provide a great low GI, wholegrain fibre and energy source.


Written by Sally – ShapeUp Mums trainer and resident dietitian.

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