6 Energy-Boosting Snacks For Pumping Moms
When you are breastfeeding, snacks are essential. When you’re pumping at work, this still applies. Especially in the first few months, when you will be ravenously hungry. All the time.
When you’re a working mom who’s pumping, you are tired. Your snacks need to do double-duty, satiate you and work to keep you energy levels up — so you can show up at work, make milk and be present with your family. And all the better if your snacks help boost milk production.
As a working pumping mom, it’s not enough to snack, you need to snack smart. When you’re nursing, that means clean (no chemicals), nutrient dense (lots of fat), filling (fiber-rich) and as bonus, milk supportive. But, your snacks also need to be accessible and functional in the workplace. Don’t reach for a processed granola bar or a donut in the break room — here are six snacks that check all the boxes.
1) Boiled Eggs
Top of the list because it’s they’re so easy to make and transport plus eggs are full of healthy fats and key vitamins. Boil a dozen and take one or two to work each day. Bonus points — keep some Celtic Sea Salt and olive oil at work, sprinkle and drizzle for added fat and minerals.
2) Kombucha Jello
Kombucha is a sweet base and gelatin is full of key amino acids (protein) to help repair tissue and boost milk supply. You also get a benefit of kombucha’s fermentation, providing some gut friendly probiotic bacteria. It’s super easy to make and transport (recipe, below), and the rest of your family will love it.
3) Almond Butter And…
Carrot sticks. Celery Sticks. Apple slices. Strawberries. Dip a favorite fruit or veggie in some nut butter. Get crazy and go beyond almond butter with something like Nuttzo Power Fuel or Base Culture Nut Butters. You get flax seeds, chia, Brazil nuts (selenium), pumpkin seeds (zinc). Keep a jar a work and just bring the dippers. This snack is easy, full of good fat and brings a little natural sweetness. Bonus points - keep the dippers organic or mix in some blood sugar stabilizing cinnamon.
4) Oats and Oats — Overnight or Instant
Oats are long hailed for helping milk production (a galactagogue). The speculation is that the high iron content of oats boost milk supply. Oats are also full of fiber, super filling and a time-tested comfort food. Easily make jars of overnight oats or buy a good brand of instant oatmeal. Pack a packet and have warm oats right at work. Favorite is Qi’a — they’re gluten-free and have chia, hemp and buckwheat. Bonus points — add a touch of molasses which is also full of minerals, particularly calcium and iron and is a favorite for boosting milk production.
5) Dates
There are so many great things about dates. They curb your sugar cravings and are so dense and sweet that you really can only eat a couple at a time. Dates are also high in iron as well as potassium and calcium. Take out the pit and fill with almond butter, walnut pieces, coconut butter or cream cheese. The fat will help balance the sugar, keep you full and make it a complete snack.
6) Hummus
Make your own, going heavy on the tahini or buy a tub and keep it in the office fridge. Then back dippers, cut veggies like cucumber, red/yellow/orange peppers, celery, carrots or fennel. If you are craving carbs go for a good brand of crackers. Favorites are Simple Mills Veggie Pita Chips and Hu Kitchen Crackers.
Recipe: Kombucha Jello
Ingredients
4 cups Kombucha — keep it easy, buy two bottles of your favorite brand (mine: GT’s, Health-Ade)
1 tablespoon raw honey
6 tablespoons grass-fed beef gelatin (favorites: Thrive Market Brand, Vital Proteins)
Directions
Heat 2 cups of kombucha on *low* heat. You don’t want it to get hot, just warm.
As the kombucha heats, whisk in raw honey.
Once warm, whisk in your gelatin. Keep the whisking active as you add gelatin, or the gelatin will clump.
Pour the warm gelatin-kombucha mixture into a large bowl. Add the remaining, cool, kombucha. Stir to combine.
Bonus add-ins: Vitamin D drops, Vitamin C, Probiotics (2-3 capsules), Greens powder
Pour into a cake pan (9” square works well) and refrigerate for at least three hours.
When firm, cut and eat!