Mom hack: one-handed snacks to eat while breastfeeding

Sometimes it’s easy to be so focused on feeding the baby that you forget to feed yourself! And if you remember, you’re certainly not juggling a big messy sandwich with one hand while the other arm is busy with baby. There are plenty of healthy food options that are quick to prepare and easy to eat while breastfeeding. Here are some ideas to start.

1.  Trail mix

Opt for one that’s full of dried fruit, nuts, and a few dark chocolate chips. Buy a pre-made trail mix or assemble your own special blend.

2. Hard-boiled eggs

Spice them up with a little seasoning sprinkle like chili-lime salt or everything bagel seasoning.

3. Veggies and hummus

Look for pre-cut veggies to save on prep time.

4. Roll-ups

Layer mustard, sliced turkey or ham, and sliced cheese on a whole-wheat tortilla and roll tightly. These can be made ahead and stored in the fridge for a few days.

5. Whole fruit

Bananas, pears, apples, berries, grapes – go for things that don’t need to be peeled (kiwi) or cut up (melon) for easier eating.

6. Smoothies

Blend milk or almond milk, frozen fruit, protein powder, yogurt, nut butters, chia seeds, or whatever sounds good to you. Make a big batch in the morning and pour a cold glass throughout the day. 

7. Sushi rolls

Fresh fish, veggies, and brown rice rolls from a restaurant or supermarket are neatly packaged in one complete bite.

8. Edamame (steamed soybeans)

Find these in the frozen veggie section, pop them in the microwave to steam, and sprinkle with flaky sea salt.

9. Loaded toast

Top toasted whole-grain bread with toppings that are low in sugar and high in protein and healthy fats like avocado, low-fat ricotta, almond butter, smoked salmon, or scrambled egg.

10. Jerky

Look for varieties without added sugar or a ton of preservatives.


If you feel that you’re in deep depression and you fear that there is immediate danger, such as self-harm or harm to your baby, please call 911 or 1-800-SUICIDE (1-800-784-2433) for help.

To find support and resources outside of Western PA, contact Postpartum Support International at or call 1-800-944-4773.

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