It’s 3 a.m., and you are awake feeding your baby- again. Suddenly, hunger strikes. You rummage through the pantry and find chips, biscuits, or a tempting bar of chocolate. While these might sound like quick fixes, they are packed with empty calories that won’t help your energy levels in the long run. Plus, the last thing you want is to gain unnecessary weight while breastfeeding. So, what should you be munching on to satisfy those midnight cravings without the guilt?

Don’t worry! We have got a list of wholesome, tasty an healthy new mom snacks that are perfect for those late-night feedings. They will not only nourish you but also support your milk production, making sure your baby is getting all the goodness they need.

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Midnight Snack Alert: Why Nutrition Matters More Now Than Ever

If you have noticed you are hungrier than usual, you are not imagining things. Breastfeeding moms burn more calories- up to 500 extra per day (1). Your body is working overtime, so it is natural to have cravings at odd hours. But before you reach for those chips, remember that what you eat now plays a crucial role in your health, your baby’s health, and even your milk supply. The right snacks can fuel your body, keep hunger at bay, and make those late-night feedings more manageable.

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Milk: The Classic Nighttime Fix

Milk is not just for babies- it is a perfect nighttime drink for moms too! Low in calories and packed with calcium and vitamin D, milk helps strengthen your bones, which is especially important during breastfeeding. The best part? Milk contains tryptophan (2), an amino acid that can help you relax and drift off to sleep after feeding your baby.

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Healthy Cookies: A Crunchy, Guilt-Free Treat

If you are craving something sweet but do not want to overindulge, homemade healthy cookies are a great choice. Whether they are made with oats, ragi, or whole wheat, these cookies are nutrient-dense and satisfying. You can also opt for plain crackers if you are in the mood for something more savory. Just be sure to skip the processed versions that come with a ton of added sugar and preservatives.

Nuts: The Powerhouse of Fiber and Protein

Nuts are nature’s ultimate snack. They are high in fiber, which will keep you feeling full longer, and they provide healthy fats essential for milk production (3). Almonds, walnuts, and pistachios are great options because they help regulate blood sugar and provide long-lasting energy. Just a handful will satisfy your hunger and give you the energy you need to power through those midnight feedings.

Kheer: A Chilled and Comforting Dessert

Craving ice cream? Try kheer instead! This traditional Indian dessert made from rice or suji with milk is a perfect substitute. Store it in small bowls in the fridge, and when you wake up hungry, you will have a satisfying, chilled treat ready to go. The added benefit? Kheer is made with milk, so you are still getting a calcium boost, plus the comfort of a creamy, sweet snack.

Fruits with Curd: A Nutritious, Sweet Combo

Curd is not just for savory dishes- it is fantastic with fruit too! Add bananas, apples, or strawberries to a bowl of curd for a naturally sweet and healthy dessert. Rich in probiotics, curd helps with digestion, which can be a concern for both mom and baby during breastfeeding. It is also a great source of protein and calcium, making it the perfect nighttime snack to keep you full and energized.

Nutritious Ladoos: Traditional Indian Energy Balls

In India, there is a long-standing tradition of giving new moms laddoos to boost their health. These are not your average sweets- they are packed with nutrients like methi (fenugreek), gond (edible gum), dates, and whole wheat. Made with coconut, jaggery, and dry fruits rolled in pure ghee, these energy balls are free from extra sugars and preservatives. Keep a batch on hand for those late-night hunger pangs, and you will feel satiated and energized.

Popcorn: The Salty Snack You Won’t Regret

When you are craving something salty in the middle of the night, popcorn is your go-to. As long as you skip the butter and cheese, popcorn is a low-calorie snack that is high in complex carbohydrates, helping you feel full without the guilt. It’s quick to make, fun to eat, and won’t leave you feeling sluggish.

Hummus with Veggies: A Healthy Dip for the Win

Hummus is not just a dip- it’s a health-boosting snack. Made from chickpeas and sesame, hummus is rich in fiber, protein, and healthy fats (4). Pair it with crunchy vegetable sticks or whole-grain crackers for a satisfying snack that keeps you full longer. The best part? Hummus can even aid in weight loss, making it a perfect addition to your midnight snack list.

Boiled Eggs: Protein-Packed Snack

Need a quick fix that is packed with protein? A boiled egg is your answer. It is simple, easy to prepare ahead of time, and incredibly nutritious. Eggs are rich in choline, which helps with brain development (5), both for you and your baby. Just sprinkle a little salt and pepper on a boiled egg, and you have a snack that will fill you up without making you feel guilty.

Choosing the right midnight snacks while breastfeeding can make a world of difference. By focusing on nutritious, protein-rich, and fiber-packed foods, you will stay energized and support your milk production, all while avoiding unnecessary weight gain. Happy snacking!

References:

1. Energy and protein requirements during lactation
   (Dewey KG. Energy and protein requirements during lactation. Annu Rev Nutr. 1997;17:19-36. doi: 10.1146/annurev.nutr.17.1.19. PMID: 9240917.)




2. Milk Collected at Night Induces Sedative and Anxiolytic-Like Effects and Augments Pentobarbital-Induced Sleeping Behavior in Mice
   (dela Peña IJ, Hong E, de la Peña JB, et al. Milk Collected at Night Induces Sedative and Anxiolytic-Like Effects and Augments Pentobarbital-Induced Sleeping Behavior in Mice. J Med Food. 2015;18(11):1255-1261. doi:10.1089/jmf.2015.3448)




3. Breast Milk Lipidome Is Associated With Maternal Diet and Infants’ Growth
   (Calvo-Lerma J, Selma-Royo M, Hervas D, et al. Breast Milk Lipidome Is Associated With Maternal Diet and Infants’ Growth. Front Nutr. 2022;9:854786. Published 2022 Jul 6. doi:10.3389/fnut.2022.854786)




4. The Nutritional Value and Health Benefits of Chickpeas and Hummus
   (Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016;8(12):766. Published 2016 Nov 29. doi:10.3390/nu8120766)




5. Nutritional importance of choline for brain development
   (Zeisel SH. Nutritional importance of choline for brain development. J Am Coll Nutr. 2004 Dec;23(6 Suppl):621S-626S. doi: 10.1080/07315724.2004.10719433. PMID: 15640516.)

Source-Medindia