Dairy Free Breastfeeding Snacks
Getting the news to avoid milk proteins when breastfeeding can be quite jarring, to say the least. Not only do you have to keep up with the caloric demands of breastfeeding, but you now also have to make sure that you aren’t taking in a speck of milk protein when you are nourishing yourself to ultimately nourish your baby.
All breastfeeding moms know that snacks are king when they are on their breastfeeding journey, as noshing throughout the day can help keep energy levels up and can help mom meet important nutritional needs. But if you are used to snacking on yogurt, cheese, and milk during this stage, being told to avoid milk protein can leave you scratching your head, wondering what you are going to nosh on mid-day.
As a registered dietitian and a certified lactation educator-counselor, I encourage breastfeeding mamas to include nourishing snacks in their day, regardless of whether they are avoiding milk protein or otherwise. So, while crunching away on potato chips and soda may sound delicious to many, doing so won’t give your body the macro and micronutrients that it so badly needs to create nutrient-rich breastmilk. Instead, foods that pack a punch in the nutrition department should always be on-hand.
For breastfeeding moms who are avoiding milk proteins due to an allergy, intolerance, or any other reason, here are the 4 dairy free snacks I recommend having on-hand to continue to fuel your body with essential nutrients.
1. ZING bars
Protein-packed and made with no milk proteins, ZING protein bars are a perfect breastfeeding snack for busy days when you can’t seem to have the time to make a meal. From Dark Chocolate Mint to Peanut Butter Chocolate Chip to even Macadamia Snickerdoodle, the flavors are plenty, and the nutrition is 100% dietitian-approved. The choco covered bars are my favorite – plant-based, gluten-free, vegan, and soy and dairy-free, and packed with breastfeeding-friendly nutrients like calcium, iron, potassium, and fiber, these bars need to be on every breastfeeding mom’s snacktime rotation.
2. Hard Boiled Eggs
Eggs are a natural source of way too many breastfeeding-friendly nutrients to count, including the brain health-supporting nutrient choline. Unfortunately, 90% of Americans are not meeting their needs when it comes to this important nutrient, so focusing on foods that contain it can be one of the most important things you can do. Breastmilk levels of choline is dependent on mom’s intake, so hitting that 550 mg goal during your breastfeeding journey can quite literally help support baby’s brain development. Egg yolks contain around 150 mg of choline, making them one of the best breastfeeding-friendly snacks out there.
3. Apple and peanut butter
Sometimes simple is the best way to go. Pairing an apple that is packed with healthy carbs and fiber with protein and healthy fat-packed peanut butter can be a satisfying, delicious, and approachable snack. The combo of these macros will help keep you satisfied and hopefully help prevent those pesky hunger pangs from wrecking your day shortly after snacktime.
4. Carrot sticks and hummus
When it comes to a breastfeeding diet, the more veggies the better for sure. The vitamins, minerals, and antioxidants that veggies offer can help keep mama healthy and support breastmilk’s nutrient-density. Snacking on carrot sticks dipped in hummus is one of the easiest things to snack on when you are juggling a million things at a time. The veggies will give you the vitamins and minerals that your body needs and the hummus will give you satisfying protein and fiber for some serious staying power.
5. Dairy-free smoothie
If you are usually a milk-based smoothie gal, know that you can still enjoy your smoothie with some simple tweaks. Swap out your dairy milk with any dairy free milk alternative (I personally love almond milk) and enjoy it with your favorite fruit and veggie combo for a nutrient-packed and sippable snack.
The Best Dairy Free Snacks For A Breastfeeding Mom
Breastfeeding moms know that a lot of calories get used when producing breastmilk, and many moms seem to have an insatiable appetite because of this. Along with eating balanced meals, eating healthy and nutritious snacks can help sneak in important calories along with vitamins, minerals, and important macros that a breastfeeding mom needs. If you are on a breastfeeding journey, make sure you have simple grab-and-go snacks on-hand, like ZING bars or pre-peeled hard boiled eggs, and plan on enjoying snacks just as you plan on eating three meals a day. Your body will thank you for it!