Hi there! Are you a new mom looking to establish a good milk supply? Not sure what foods are best for you and your baby? Wondering what some good pantry staples are?
I’ve been asking the same questions just a few months ago. Now that I’m over six months into breastfeeding, I got a good list of healthy and convenient pantry staples I’m thrilled to share with you. I really hope this list gives you some inspiration and makes your life a little easier.
Please note, I’m not a doctor. I’m just a mom who wants to share her experience with other moms. Always consult with your doctor first.
If you’re a new mom looking for some healthy snack ideas, keep on reading. I really hope you find this pantry staples list helpful.
If you’re an experienced mom who has a list of her own, please do share your ideas in the comments below. Let’s help each other out.
1. Oats
You may have already heard that oatmeal is known for helping with milk supply. There’s no real proof of that, but a lot of moms swear by it. Also, oats are high in iron, which could be beneficial for moms with low iron levels.
Plus, oatmeal is a great way to start your morning. Overnight oats make a quick and healthy breakfast. Or if you’re craving something a little extra, try my Vanilla Baked Oatmeal, that tastes just a like slice of birthday cake.
2. Nuts
Nuts are such a quick and easy snack. Perfect for when you don’t have time to cook. They’re also packed with protein and healthy fats.
Have a few different types of nuts on hand to switch things up from time to time. My favorite ones are almonds, walnuts and pistachios.
You could also add them to your oatmeal, yogurt bowls, and salads.
3. Nut Butters
Similar to nuts, nut butters are energy-packed and easy to snack on.
My favorite way to enjoy nut butters is on a slice of whole-wheat bread, topped with banana slices and chia seeds.
4. Chia Seeds
I just mentioned that I like chia seeds on my banana toast. Another great way to use chia seeds is to make a chia seed pudding. It’s a great make-ahead breakfast or dessert idea.
Chia seeds are full of omega-3 fatty acids, providing lots of energy for a new mom.
You could also use chia seeds in smoothies, breads, oats, salads, and so much more.
5. Flaxseed
Flaxseed is another great pantry staple. It is very similar to chia seeds in terms of its nutritional properties, and can be used in a lot of dishes.
In addition to that, flaxseed is high in fiber, promoting healthy digestion.
Try adding flaxseed to your smoothies, salads, oatmeal bowls, or even soups.
6. Whole Grains
It can be whole wheat pasta or bread. They both are high in iron, while providing a good amount of fiber.
I pretty much eat a whole wheat toast topped with avocado every day. This way, I get the benefits of the whole grains from the bread, as well as some healthy fats from the avocado.
Having whole wheat pasta in your pantry means an easy and wholesome dinner when you’re in a pinch.
7. Healthy Granola Bars
Similar to oatmeal, granola bars might be helpful with establishing milk supply. They’re also so easy to just grab and eat with no prep needed.
Just make sure your granola bar is low in sugar and contains some healthy fats to keep you full for longer.
I actually made my own granola bars when I had time. That way, I was fully in control of all the ingredients that went into it. If you’re still pregnant and have some time on hand, I’d definitely recommend looking into making your own granola bars and, perhaps, lactation cookies.
8. Lactation Cookies
I’m not going to lie, I’ve always been pretty skeptical about lactation cookies. And I’m still not so sure if they actually work. But hey, they usually taste pretty good, so why not have a few in your pantry?
Lactation cookies can get pretty pricy. So here’s a recipe I used to make my own lactation cookies. Again, it’s great to make these before you give birth to have them on hand those first few days when you’re trying to establish milk supply.
9. Dates
It is believed, that dates can increase prolactin, a hormone that tells your body to produce milk. Dates are also a great natural sweetener.
I like to add them into my oatmeal and smoothies. They can also serve as a great sugar replacement in cookies and energy bars.
10. Your favorite healthy snacks
And last but not least, make sure you have plenty of your favorite healthy snacks in the pantry. A lot of breastfeeding women get hungry between meals. Having a well-stocked pantry definitely helps with that.
Think about the foods that make you happy, and stock up on those while you’re still pregnant. Trust me, you will be happy you did.
Some great healthy snacks are: fruit bars, seeds, trial mixes, rice crackers, pretzels, etc.
Last few Tips
Besides having enough snacks and quick meal options, think about stocking up on good quality teas as well. Drinking enough liquid is crucial when it comes to milk supply. Especially if you give birth during winter months, a hot cup of tea can be so nourishing and satisfying.
My favorite tea options are: