Milk production burns 500 calories a day, which means that breast-feeding mothers need to eat extra 500 calories a day to meet that need.

As baby gets bigger and hungrier, mothers may have to add even more calories-that is, until solids are added to the menu and the demand for breast milk gradually decreases.

Mothers also need an extra serving of calcium a day, for a total of 5.

Some nutritious, healthy and one-hand eatable snacks are, for instance:

cooked dried fruit, nuts, milk+fruit or yogurt+fruit smoothies, Greek yogurt, homemade muesli bars, dark chocolate bites, vegetables like carrots, cucumber, etc. with homemade dips (hummus, ricotta based dips, etc.), rice crackers.

Here a delicious and fast to make snack: Coconut Date Delight

Ingredients (makes one serve only)

  • 3 Medjool dates, fresh
  • 1 tablespoon pistachios, unsalted
  • 1 tablespoon walnuts
  • 1 teaspoon shredded coconut


  • Cut dates in half and remove pits. Roughly chop pistachios and walnuts and combine.
  • Fill each date half with nut mixture, sprinkle with coconut to serve.

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