20-Minute Weeknight Dinners

I love cooking, but like so many people, parents or not, I need meals to be quick during the week. Anything that takes longer than 30 minutes just isn’t realistic for us anymore.

I’m a vegetarian, and while my husband and son aren’t, I do most of the cooking, so that’s generally what we eat. You’ll see that reflected in these recipes, but feel free to add shredded chicken, salmon, tuna, or whatever works for you. Baked tofu is one of my favorite easy protein sources and something I use often. We also almost always have a simple salad with dinner. I usually just do lettuce, sliced bell pepper, thinly sliced onion, and chopped cucumber with either olive oil, a good balsamic, salt and pepper, or olive oil, red wine vinegar, Italian seasoning, salt and pepper.

These are the 20-minute dinners we have on repeat in our house!

Paninis

We recently made paninis with extra sharp cheddar, sautéed spinach, sliced roasted red peppers, and artichoke hearts. So good. But really, you can use any veggie, cheese, or meat combination you have on hand. These are especially great with a layer of pesto on each side. I smash them down with a heavy pan.

BBQ Tofu Sandwiches

I learned these from another mom friend and they’ve become a staple for us. Slice tofu and coat it lightly in cornstarch or arrowroot. Heat oil in a pan and cook until crispy on both sides. In the last minute, add BBQ sauce and toss to coat. Toast your bread (we like ciabatta), spread mayo on both sides, then layer with avocado, cabbage slaw (cabbage, olive oil, vinegar, salt, and pepper), and any extra veggies like roasted red peppers or bell peppers. Try our Tofu BBQ Sandwich recipe!

Broccoli Pasta

Cook pasta according to package directions. Chop a head of broccoli into bite-sized pieces and add it to the pasta water during the last 4 minutes of cooking. Meanwhile, sauté minced garlic in olive oil with about a teaspoon of red pepper flakes. Drain the pasta and broccoli, then toss with the garlic oil. Add a small jar of capers with their brine and finish with Parmesan.

Sushi Bowls

Cook rice, or whatever grain you want to use. Add to a bowl with sliced cucumbers, radishes, and avocado. Add your protein of choice (baked tofu, tuna, canned salmon, etc.). Mix mayo with sriracha for a quick sauce (or swap mayo for Greek yogurt), and drizzle over the top. Serve with seaweed snacks or nori sheets.

Quesadillas

Sauté onion and bell pepper until soft and caramelized. Make a quesadilla with your cheese of choice. Mix chipotles in adobo with a bit of Greek yogurt for a quick sauce. Top quesadilla veggies, chipotle sauce, sliced avocado, and serve with refried beans on the side.

Veggie Pasta

Cook pasta. While it cooks, sauté whatever vegetables you have on hand - onion, zucchini, broccoli, bell pepper, carrots, kale, etc. Drain the pasta, then toss with the veggies. Finish with olive oil, white balsamic vinegar, lemon juice, salt and pepper, and Parmesan.

Sheet Pan Dinner

Toss chopped vegetables (broccoli, carrots, potatoes, zucchini, cherry tomatoes, etc.) with olive oil, salt, and pepper. Roast at 425°F for about 10 minutes. Push the veggies to the side and add salmon or another protein, brushed with olive oil, mustard, or a simple miso glaze. Roast for another 8-10 minutes until everything is cooked through. Finish with lemon juice. Learn more about sheet pan meals and try the recipes:

White Beans + Tomatoes with Burrata

Heat olive oil in a large skillet. Add sliced garlic and a pinch of red pepper flakes and sauté until fragrant. Add one or two cans of drained and rinsed white beans (cannellini or great northern) and cook for a few minutes. Add a few handfuls of cherry tomatoes and let everything simmer for 8-10 minutes until slightly thickened. Season with salt, pepper, and a splash of balsamic or red wine vinegar. Turn off the heat and place a ball of burrata on top. Finish with fresh basil, a drizzle of good olive oil, and cracked black pepper. Serve with good bread for scooping.

What’s one meal you have on repeat in your house? Share in the comments!

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You aren’t crazy if you feel like you eat more or “worse” when you don’t get enough sleep. It’s very common to crave something sweet or salty after a long day (or night), and it has nothing to do with lack of willpower.

Sleep deprivation changes the way your brain makes decisions, including what food you reach for. We’ve learned that when you’re short on sleep, activity in the brain’s higher decision-making centers decreases, while more primitive, reward-driven areas (like the amygdala) become more active. This means that you’re more likely to crave high-calorie, quick-energy foods, even if you’re not actually hungry. One study showed that people who are sleep deprived eat an extra 300 calories a day. That can lead to about 30 pounds of weight gain a year!

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When you are tired or dealing with long stretches of sleep deprivation, your brain is nudging you towards foods that provide quick energy (i.e., sugary foods and simple carbohydrates) and comfort.

For moms, especially in the newborn stage, this is so real. Between broken sleep, early mornings, and the mental load of caring for this new little person, you’re exhausted and making hundreds of decisions a day. And when your brain is depleted, it dials up cravings for quick relief.

The tough thing about this phase is that getting more sleep isn’t necessarily an option. So what do we do?

One of the best things to focus on is your first meal of the day. Eat something that contains both protein (like eggs or Greek yogurt) and fiber (like beans, whole grains, avocado, veggies). A nourishing, balanced meal can help reduce the intensity of cravings later in the day. If you tend to crave sweets, try eating a savory breakfast. Eating something sweet first thing tends to make your palate crave it the rest of the day.

Also try eating three regular meals instead of “pushing through.” Under-eating during the day often leads to intense cravings at night.

It can also be helpful to find other ways to boost your energy, like a quick walk outside, a few minutes of sunlight, or some simple breathework. These give your brain a reset without relying on sugar or caffeine.

And when cravings do hit, try adding instead of restricting. Pair something you are really craving (like chocolate) with protein or fat to keep things balanced. That might look like frozen bananas coated in peanut butter and chocolate.

Sleep deprivation is tough, and the effects are pretty far-reaching. Be gentle with yourself during this season of life, and know that building good nutrition habits can make a difference.

What’s one small thing you do to help you get through the day when sleep is lacking? Share in the comments!

Supporting Milk Supply Through Nutrition

Breastfeeding can be both a beautiful experience and an incredibly taxing and stressful one, often at the same time. I feel grateful to have had a relatively smooth breastfeeding journey and to have nursed Elio until he turned one, when I chose to wean. While breastfeeding was pretty easy for us, pumping was not. I could barely get any milk out when pumping, which was demoralizing and stressful. I was also a “just enougher,” so I produced just enough milk to meet his needs.

At times, especially when pumping, I did have a lot of anxiety about my milk supply. I constantly worried about my supply dipping, and in some ways, I think I was valid in that. Elio began sleeping much better when we introduced a bottle of half breast milk and half formula at bedtime instead of nursing.

Breastfeeding is a deeply vulnerable time, and I see many companies and influencers who seem to prey on that vulnerability with ways (products and guides) to increase milk supply. So I want to be clear that the research behind galactagogues - foods, and herbs used to stimulate, increase, or maintain milk production - is really limited. That said, many of these have been used traditionally for centuries across cultures.

When it comes to maintaining or increasing supply, one of the most important things is simply eating enough. Producing breast milk is taxing on your body and requires energy (calories). On average, breastfeeding mothers need about 300 additional calories per day. If your body is in too much of a calorie deficit, milk supply can decrease.

In addition to eating enough and making sure your diet is nutritionally dense, here are some of the most common galactagogues.

10 Common Galactagogues

1. Fenugreek: One of the most well-known and used galactagogues, with a high safety rating even for breastfeeding moms. You can find it as a capsule, tea, or as seeds.

2. Milk Thistle: Milk thistle can help support liver function and may increase prolactin levels. It’s generally considered gentle and has been a supplement I have recommended to clients over the years.

3. Hops: Traditionally used for relaxation and sleep, hops may have mild prolactin-supporting effects. You can find it in lactation teas or in beer!

4. Raspberry Leaf: This is a very common herb used in both pregnancy for uterine support and postpartum. It’s delicious as a tea.

5. Oats: A very easy galactagogue to eat! Oats are rich in iron, fiber, and beta-glucans, which may support prolactin levels and overall nourishment.

6. Brewer’s Yeast: This is a very common one. Nutrient-dense and high in B vitamins, iron, and protein. Often found in lactation cookies.

7. Flaxseed: Flax is a good source of ALA, an omega-3 fatty acid, and phytoestrogens, which can play a role in hormone balance. Also, a way to add some extra calories and fiber.

8. Green Papaya: Traditionally used in some Asian cultures. Green papaya contains enzymes that may support digestion and nutrient absorption, which can indirectly support milk production.

9. Fennel: Contains phytoestrogens and has been used traditionally to support lactation. It may also help with digestion.

10. Nuts (almonds, cashews, walnuts): Nuts are nutrient- and calorie-dense, and a great source of healthy fats, protein, and compounds like tryptophan, which may support serotonin and prolactin.

At the end of the day, these foods and herbs can be supportive, but they are unlikely to completely fix low supply. The foundation of milk production is adequate nutrition, hydration, rest (as much as possible), and frequent feeding or pumping.

If you are nursing, it’s so important to prioritize enough protein and healthy fats, which help support hormone production and keep your body well-fueled during this demanding time. This isn’t the time to focus on weight loss.

And if you’re struggling with milk supply, don’t be afraid to reach out to a lactation consultant. Many are covered by insurance and can see you online in the comfort of your home.

Did you notice any foods that made a difference in your milk supply? Share in the comments.

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Easy, No-Cook Lunch Ideas For Toddlers

We started sending Elio to daycare two days a week when he was about six months old, and to be honest, it was a tough transition in so many ways. I know daycare can be a bit of a heated topic, but it’s what works for our family right now.

One thing I felt both excited and slightly intimidated by in the beginning was lunch. It’s now also the thing I’m most nosy about. I want to know what other parents are packing for their children and how much they are actually eating!

We’ve also had to navigate different classrooms with different allergies, so what I send has changed over time. We’re currently in a class with no food allergies, which has made things a lot easier.

All of the ideas below are simple, can be thrown together in the morning, and require no cooking. I also like to send things that he can easily pick up and eat with his hands.

I always try to include at least one or two safe foods I know Elio will eat (usually cheese or fruit). There’s also something magical about daycare - he tends to eat more and try more when he’s eating with a bunch of other toddlers (they also somehow get him to nap for two hours independently… which I’m still trying to figure out).

Most days, I’ll include some leftovers from the night before, which makes things super easy.

Here are some of our current go-to lunches:

• Tuna or salmon salad (canned wild fish, no salt added) mixed with a little mayo

• Cubed baked tofu

• Cottage cheese

• Hard-boiled eggs

• Whole-fat Greek yogurt + maple syrup + chopped raspberries

• Cottage cheese + applesauce

• Mozzarella + chopped tomatoes + olive oil + balsamic glaze

• Smashed cannellini beans with olive oil. Lately I’ve been topping with mango chutney (from Trader Joe’s)

• Hummus + soft pita

• Steamed lentils (pre-cooked) + olive oil

• Avocado slices rolled in hemp seeds (they do get a little brown)

Overall, I try to make sure his meal includes a protein, fat, and carbohydrate to keep things balanced.

What are some of your favorite packed lunches? Let me know in the comments! And please forward this to anyone you think may be interested in this list.

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Nourished Mama Mother’s Day Gift Guide For Expecting Moms

These are items that I have genuinely used and loved! Overall, I’ve found that you need a lot less than what is often recommended when you are pregnant or have a newborn, but these things have genuinely made a real difference in how I felt during pregnancy and postpartum. I hope you love them too.

As an Amazon Affiliate, Weil Nutrition Corner™ may earn on qualifying purchases from Amazon and elsewhere. We only recommend products we trust.

BB Hug Me Pregnancy Pillow. I ordered this pillow for this pregnancy and love it so far! It’s a bit pricier, but I think it’ll come in handy postpartum, too, as a breastfeeding pillow.

Earth Mama Nipple Cream. Helps to soothe and prevent cracked nipples. Also great for chapped lips or dry baby cheeks. One of my favorite companies for baby/mama products!

Silverette Nursing Cups. An absolute necessity if you’re breastfeeding. I wore these anytime I wasn’t nursing for the first few weeks and had no issues with cracked nipples.

Nemah Scar Cream. I used this scar cream to help fade my C-section scar. It was gentle enough to use just a few days after surgery.

Ginger People Extra Strong Ginger Chews. Ginger Rescue is drug-free and helps with digestive concerns and nausea - perfect when pregnant. Great for any pregnant mamas experiencing nausea, plus they’re easy to take on the go.

Aged Black Ginger Tea. Such a soothing and delicious tea! The ginger can also help with nausea. I like to drink it throughout the day since it doesn’t contain caffeine.

Skratch Labs hydration. You need more electrolytes when you’re pregnant and breastfeeding. While electrolytes should primarily come from food, having a good supplement on hand can be useful. I like that these are made with real sugar, not anything artificial or stevia (which I can’t stand the taste of).

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Iron-Rich Foods For Toddlers

Making sure Elio is getting enough iron in his diet is something I stay on top of. Along with Vitamin D and Omega-3’s. Especially because iron deficiency isn’t rare in babies and toddlers. Breast milk does contain some iron, although not a ton. What it does have is highly bioavailable and usually enough to meet a younger baby’s needs. Around 6 months, though, babies start to outgrow the iron stores they were born with, and breast milk alone isn’t usually enough to keep up. This is one of the reasons it’s now recommended to introduce solids around 6 months rather than waiting until closer to one year. Once we introduced solids, I tried to be more intentional about making sure he was offered high-iron foods regularly. Which wasn’t always easy for me, as I don’t really cook meat or fish.

Babies’ brains are developing so quickly during this stage, and iron plays an important role in everything from energy to sleep to cognitive development. At the same time, iron deficiency can be surprisingly common and sometimes hard to spot. Because of this, it’s standard to test iron levels sometime between 9 months and 1 year. Signs can include fatigue, paler skin, irritability, low appetite, slower growth, and poor sleep. But a lot of kids don’t show obvious symptoms, which is why testing can be so helpful.

There are two types of iron: heme (from animal foods, which is more easily absorbed) and non-heme (from plant foods). If you’re offering more plant-based meals, pairing iron-rich foods with vitamin C can make a big difference in how much your child actually absorbs.

Some iron-rich foods:

Animal sources:

• Shredded chicken or turkey

• Ground beef or lamb

• Salmon or sardines

• Egg yolks

Vegetarian sources:

• Lentils and beans (well-cooked and mashed)

• Tofu and tempeh

• Iron-fortified oatmeal or cereals

• Spinach or kale (chopped or blended)

• Pumpkin seeds or chia seeds (ground)

Easy ways to pair for better absorption:

• Lentils with tomato sauce

• Oatmeal with mashed berries

• Tofu with sautéed bell peppers

• Smoothies with spinach and strawberries

Iron isn’t something I stress over at every single meal, but it is something I try to keep in mind when making his meals.

Was iron something you thought about with your little one? Share in the comments!

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Easy Snack Ideas for Moms

I get asked all the time for healthy snack ideas. This is an area a lot of us struggle with! I was honestly never much of a snacker, and I generally think it’s best to aim for three nourishing and satisfying meals a day, with maybe one snack in between. I don’t generally recommend snacking all day because giving your digestive system a break is important.

That said, things changed when I was pregnant with my first and again with this one, especially in the second trimester. I also feel like a bottomless pit when breastfeeding. Sometimes I even woke up in the middle of the night so hungry that I had to grab a small snack before I could fall back asleep.

When it comes to snacks, I recommend including at least two of the three macronutrients (protein, fat, and carbohydrates) to help keep things balanced. And remember, a snack is a snack, not a meal, so be mindful of portion sizes. If you’re constantly snacking outside of pregnancy, it might be worth looking at your meals to make sure you’re getting enough nutrients and that they’re balanced.

Snacking during pregnancy can actually be helpful. Small, frequent meals can help with nausea in the first trimester and can also ease heartburn later on. While breastfeeding, your body needs about 300 extra calories a day, so snacks are a great way to stay nourished and maintain your milk supply.

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Here are some of my favorite easy snacks:

• Sliced banana with a thin spread of peanut butter and mini chocolate chips (freeze for a treat!)

• Cheese & fiber-rich crackers (seed crackers can be a good option), paired with a fruit or veggie

• Peanut butter and jelly sandwich on a thin slice of bread

• Hummus with celery or carrot sticks

• Nut and fruit mix (I like adding a few dark chocolate pieces!)

• Greek yogurt with cinnamon and honey, with apple slices for dipping

• Cheese stick with a side of fruit

• Edamame

• Popcorn with toppings: nutritional yeast, olive oil & chili powder. Or thyme & parmesan. Or rosemary & Parmesan

• Caprese salad: mozzarella balls, tomatoes, olive oil, balsamic glaze

• Smoothie

• Applesauce

• Frozen grapes

• Yogurt with granola

• Chia seed pudding

• Toast with hummus, sliced cucumber, olive oil, salt, and pepper

• Plantain chips with guacamole

• Hard-boiled egg with a sliced avocado topped with salt & pepper

• Apples tossed in cinnamon and lightly sautéed

What are some of your favorite healthy snacks to make? Share in the comments!

And if you liked this post consider reading these:

Being a mom has changed my life in the absolute best way. And it is such a joy to be able to share that journey with you! Pregnancy, postpartum, and motherhood are also really vulnerable times, and my hope in creating the Nourished Mama Collective was to create a space where we could chat, support each other, and offer solid, evidence-backed information.

I also created it because I felt that so many of us are trying to navigate this season with a mix of intuition, advice from loved ones, and an overwhelming amount of information online, and it can be hard to know what actually feels right. I wanted a place that felt nourishing, where we could return to basics without judgment.

Thank you for being here, for reading, for sharing your own experiences, and for letting me be part of your motherhood journey. It truly means more than you know.

- Diana

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Heartburn is an almost inevitable part of pregnancy. As your baby grows, your organs, including your stomach, get pushed up and compressed. Pregnancy hormones also relax the lower esophageal sphincter (the valve that keeps stomach acid where it belongs), making it easier for acid to rise into your throat.

I had heartburn almost 24/7 in the second half of pregnancy. Drinking water, and even just existing, triggered it. So, trust me when it comes to pregnancy heartburn, I know ball.

There are also a lot of people who aren’t pregnant who experience heartburn. Around 20% of people deal with it at least once a week. This post is meant to help anyone experiencing heartburn - pregnant or not.

Heartburn During Pregnancy

If you’re pregnant, the most effective “cure” is… delivering your baby and not being pregnant anymore. There’s just a physiological component here that we can’t fully override. But there are ways to make it more manageable.

First, pay attention to trigger foods. For many women, this includes:

• Spicy foods

• Citrus and other acidic foods

• Tomatoes and tomato sauces

• Fried and fatty foods

• Sparkling water and soda

Second, shift how you eat. Instead of eating three large meals a day, try eating around six smaller meals. Being full puts more pressure on everything that’s already being compressed.

Third, stay upright after eating. I know this is easier said than done when you’re exhausted, but even an hour or two upright after meals can help. If you do need to lie down, try to stay at an angle.

I lived on Tums during pregnancy. They can take the edge off and do provide some calcium, but they aren’t a perfect solution, and they honestly didn’t really work for me.

The thing to understand about Tums and other antacid medications is that they work by neutralizing stomach acid. And while that sounds helpful, we actually need stomach acid to properly digest food. In pregnancy, heartburn isn’t really about having too much acid; it’s about pressure and the sphincter relaxing, so neutralizing acid doesn’t really solve the problem.

There are a few other supplements I recommend for heartburn, but unfortunately, many haven’t been studied in pregnancy. So proceed with caution and discuss with your doctor.

• DGL licorice (deglycyrrhizinated licorice): This can help increase mucus in the esophagus, which may reduce irritation. Licorice is not recommended in pregnancy, but with DGL licorice, the glycyrrhizin has been removed. So, use at your own risk (I did).

• Slippery elm: A common recommendation to help soothe the digestive tract. There isn’t great pregnancy-specific data, but the American Pregnancy Association lists slippery elm as likely safe when used orally and in small amounts (like what’s found in tea).

Here are some foods to add to your diet that can be a bit more soothing:

• Yogurt

• Oatmeal and other whole grains

• Bananas

• Watermelon and other melons

• Ginger

• Papaya

• Sweet potatoes

• Beets

• Nuts

These are generally less acidic and easier on the digestive system.

Heartburn Outside of Pregnancy

If you’re not pregnant and dealing with frequent heartburn, it’s worth looking at the bigger picture.

But a lot of the same basics apply, pregnant or not:

• Avoid your personal trigger foods

• Don’t overfill your stomach

• Stay upright after eating

I also think it’s important to consider how often you rely on quick fixes like Tums. Stomach acid plays a really important role in digestion and nutrient absorption. Constantly suppressing it, whether with antacids or medications, can create its own set of issues.

Proton pump inhibitors (PPIs), particularly, can be extremely hard to come off because they create a rebound effect, where symptoms come back even stronger. There are also quite a few concerns around long-term use.

Also, not all heartburn is caused by too much stomach acid. For some people, it can actually be from having too little. So, taking an antacid is just fueling the fire (literally).

Making lifestyle changes is likely to bring you the biggest relief. Consider:

• Sleeping on a slight incline

• Eating earlier and staying upright for 1-2 hours

• Losing weight (if needed)

• Avoiding smoking

• Paying attention to which foods trigger symptoms for you

You might also experiment with swapping coffee and other caffeinated drinks, which can relax the esophageal sphincter, for something soothing like chamomile tea.

If you’re not pregnant, options like DGL licorice, slippery elm, aloe vera juice, and marshmallow root can also be helpful.

Frequent heartburn is usually a signal that something in your digestion, diet, or routine needs a closer look.

Did you experience heartburn in pregnancy? Is there anything you swear by for relief? Share in the comments.

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This is a tough topic, and it can look really different depending on your family and personalities. I also want to be upfront that I don’t have a picky eater, so I may not be the best person to give advice on this. This is just my experience and how I’ve approached cooking for my family.

When I started thinking about introducing Elio to solids, it was important to me that we eat together as a family, and that we all eat the same foods. I also just don’t have the time or bandwidth to make separate meals for everyone. That said, I absolutely honor personal preferences. I’m vegetarian and my husband eats meat, so if he wants to add it, he cooks it on the side and incorporates it into his plate. I have no issue with that.

Eating together as a family has always been important to me, but it took us a bit to get there. For about six months, we would give Elio his dinner first, put him to bed, and then my husband and I would eat. And honestly, that time together was really nice. It was peaceful and gave us a chance to connect. But ultimately, it didn’t feel aligned with what I wanted long term. It also meant that I was indeed making separate meals. I would throw something together for Elio, then make our dinner. I would give Elio what we had the night before for lunch the next day.

But we have fully made the transition to eat as a family! We now eat earlier, usually around 5-5:30, which is not always easy. It usually means letting Elio wreak havoc in the kitchen while I cook. But we sit down together, and I serve him what we’re having. If it’s something I’m not sure he’ll love, I like to add a couple “safe” foods I know he enjoys, like cheese or berries.

He’s generally great about trying what’s on his plate, and I don’t put pressure on him to eat. I really like the idea that parents decide what and when food is served, and kids decide how much they eat. Some nights he eats everything, and other nights it’s just a few bites- which is normal and okay. Kids are really good at honorning their hunger cues (alhtough it can be stressful as a parent).

When he’s done, we let him get down from his chair and move around while we finish eating. If he wants me to come play, I hold the boundary that I’m still eating and will join him when I’m done. It’s fine if he’s finished, but he doesn’t get to dictate when dinner ends for everyone else. Sometimes he comes back for a few more bites.

I know some kids are naturally pickier, and holding a boundary around not making separate meals can be really challenging. It can take anywhere from 10–30 exposures for a child to accept or even try a new food. Which is why I think there’s so much value in eating together, modeling healthy eating habits, and continuing to offer a variety of foods- whether they eat them or not. And I do believe in including at least one “safe” food on their plate.

Do you cook one meal for everyone, or something different? Share in the comments!

And if you liked this post, you may enjoy reading these:

• Meal Planning for Picky Eaters

• Back to School Lunch Ideas

• Kid-Friendly Anti-Inflammatory Diet Food List

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Pregnancy and Nausea

One of the hardest parts of pregnancy for many people is the nausea. It can be worse for some than others and can, tragically, last much longer than expected. Typically, it eases by around 14 weeks, but for some, it can lasts throughout all of pregnancy. I feel grateful that my nausea was relatively mild in both of my pregnancies and mostly gone by the second trimester. These are things that helped me personally, and also tips I recommend as a nutritionist. If you experience severe nausea, it’s important to talk with your OBGYN or midwife, as there are safe medications that can help.

For me, the most important thing was keeping some food in my stomach at all times. In my first pregnancy, I kept plain crackers next to my bed and would eat a few before even getting up in the morning. I cannot overstate how much just eating a bit every few hours helped. I think simple, bland foods work best like toast, crackers, cereal, a banana, or applesauce. Eating small, frequent meals can also be key- eating too much at once often made me feel worse. It can also be helpful to separate meals and water by about 20–30 minutes, rather than drinking large amounts with food.

I also kept ginger chews and ginger tea on hand. Ginger is naturally soothing, although, to be honest, I didn’t notice a huge effect. I kept it up though just because something is always better than nothing.

Acupressure bands, like Sea-Bands, can be helpful. I tried them too, and while they didn’t make a big difference for me, I tried to lean into the placebo effect.

Supplementing with vitamin B6 has also been well studied and may be the most helpful. You can take a B6 supplement or focus on foods rich in B6, like salmon, poultry, avocado, pistachios, bananas, and spinach.

Pregnancy nausea can feel relentless, and I don’t want to minimize how hard it can be. While the biggest help is just time, eating small, frequent meals, B6, ginger and acupressure bands may make it much more manageable.

Did you experience a lot of nausea in pregnancy? What helped you? SHare in the comments.

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Today’s post is a little different… because I have some very exciting news to share!

Our Nourished Mama community is growing by one sweet little member, a baby boy, that we are overjoyed to be welcoming earthside this August.

We are beyond grateful to be adding another member to our family and to watch Elio become a big brother. Watching him now, knowing that in just a few months his whole world is going to change, brings up so many emotions.

Anyone who has followed my story knows that we went through IVF to have Elio, and that was the same case with this baby. I never thought IVF would be a part of my story, but I am also so deeply grateful for the doctors, the science, and the technology that have made being parents possible for us.

The first time we went through IVF, I was anxious and impatient. This time, I told myself I would be calmer and better at going with the flow. And even though I knew what to expect, I still found it challenging, somewhat invasive, and impersonal (despite the fact that I truly love our doctors). We sadly had to go through the process twice this time (more on that in another post), and I won’t lie, it was difficult for me. And yet here we are, with a beautiful little boy on the way. All worth it in the end.

If you’ve walked through infertility, loss, IVF, or any version of a difficult path to motherhood, I see you, and I am with you. It can be a really isolating and exhausting experience.

After getting through the transfer process and those first few early weeks, this pregnancy has thankfully felt easy. I’m in my second trimester now (my favorite, by far), and overall I’m feeling good.

That said, there really is nothing like pregnancy exhaustion, especially with a toddler who doesn’t sleep through the night. Woof. I rarely make it through a day without a nap.

Food-wise, I’ve had it pretty easy. I can eat most things, and the only true aversion has been coffee (which my dad is thrilled about). My sense of smell is strong, and I may gag at anything remotely unpleasant, but I’m so fortunate not to deal with much nausea.

When I was pregnant with Elio, I hiked and exercised almost daily, and that’s just not happening right now. I’m still moving most days, but it’s not at the same level as it used to be, which I’m OK with right now.

I’m so grateful to share this next chapter with you. Thank you for being part of this community!

I’m so excited to share this pregnancy and beyond, and I’d love to be as open with you all as possible. What would be helpful to hear about? Pregnancy updates, IVF, nutrition while pregnant, postpartum planning, etc. Share in the comments what would feel most supportive or interesting to you!

I share Nourished Mama Collective every Tuesday. If you’d like these reflections and nutrition insights delivered to your inbox, you can subscribe below.

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I started the Nourished Mama Collective to create a community where we could have honest conversations about topics without any judgment. I’ve never needed community more than I have in this season of my life. I want this space to be a place where we can connect, stay informed, chat, and all help each other feel a bit better.

As we continue to grow Nourished Mama Collective, I want your feedback and input on the topics you would like to see when it comes to pregnancy, postpartum, motherhood, raising kids, and familyhood.

Below are some ideas to get the conversation started. Please let me know what you are interested in by adding a comment, or, if you prefer to remain anonymous, email wnc@hlb-health.com with “WNC Mama” in the subject line.

- Diana

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Conversation Starters

Pregnancy Nutrition & Wellness

• What to actually eat in the first trimester (when nothing sounds good)

• Iron-rich meals that aren’t boring

• Gestational diabetes meal support

• Healthy weight gain without obsession

• Supplements: what’s necessary vs optional?

• Preparing freezer meals before baby arrives

Postpartum & Early Motherhood

• Healing meals for postpartum recovery

• Supporting milk supply through nutrition

• What to eat when you’re exhausted and short on time

• Blood sugar balance for new moms

• Hormone-supportive meals after birth

• Postpartum hair loss & nutrient support

• Realistic self-care when you have a newborn

• Navigating body changes with compassion

Feeding Babies & Toddlers

• Starting solids: where to begin

• Preventing picky eating

• Toddler snack ideas that aren’t ultra-processed

• What to do when your toddler won’t eat dinner

• Gut health for little ones

• Managing sugar exposure without fear

• Immune-supportive foods for toddlers

Family Nutrition & Busy Mom Life

• Grocery shopping strategies for moms

• Batch cooking with toddlers underfoot

• Budget-friendly healthy eating

• Navigating food sensitivities

• Raising intuitive eaters

• Creating a positive food culture at home

• School snack swaps

Mom Health Beyond Food

• Stress and its impact on digestion

• Gut health for moms

• Supporting thyroid health postpartum

• Emotional eating in motherhood

• Morning routines for energy

• Balancing coffee and energy crashes
  
  

While I was still nursing Elio, I had planned to wean him and not replace those calories with cow’s milk, but rather with a nutritionally dense diet.

It seems to be common practice in the US, and still widely recommended, to give babies 12 months + about 16–24 ounces of whole cow’s milk per day. But nutritionally speaking, it’s not actually necessary to wean from the breast and replace that with cow’s milk. The biggest concern with little one’s drinking too much milk is that it can displace real food. It can also increase the risk of iron deficiency and other nutrient deficiencies.

Milk isn’t bad, though, and it can have its upsides. It’s an easy source of protein, fat, and carbohydrates, and it also provides calcium and vitamin B12.

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So, my plan was to simply transition from breast milk to a balanced, whole-food diet, without making cow’s milk a staple. But… you know what they say about the best-laid plans.

I weaned Elio just after he turned one. I would have loved to nurse longer, but I also wanted to give my body time to adjust before trying for another baby. Elio has always been a pretty decent eater, but he has never been a great sleeper. Around 12 months, his sleep was truly awful, and we were desperate. We started giving him a bottle at night with half toddler formula and half cow’s milk - and it worked! He stopped waking up as often, and when he did wake, we’d give him another bottle, and he’d go right back to sleep.

Any parent who has dealt with a difficult sleeper knows that once you find something that works, you cling to it for dear life.

After speaking with our pediatrician, we eventually dropped the toddler formula and moved to just cow’s milk - before bed and whenever he woke in the night. At his peak, he was probably drinking close to 30 ounces of milk a day, which was too much. I noticed that his appetite for real food declined.

We’ve since weaned him off all middle-of-the-night milk, and now he just has whole cow’s milk before bed. Which feels like a good balance right now. I’m okay with him having some milk, and it does bring me peace knowing he’s getting a little extra fat and calories before sleep.

I still don’t think it’s necessary to wean from breast milk to cow’s milk. But I do understand why it’s often done. The World Health Organization recommends breastfeeding until age two and beyond, and if you’re nursing that long, the need for cow’s milk is likely much lower. In the U.S., though, with our limited (read: basically nonexistent) maternity and paternity leave and lack of systemic support for breastfeeding parents, nursing for two years just isn’t achievable for many families. I think that reality plays a big role in why cow’s milk becomes the default.

I also think it’s worth acknowledging that the dairy industry has done some very successful lobbying over the years.

Overall, there’s no judgment here. Whether you give your toddler cow’s milk, a little milk, or no milk at all, all those choices can be perfectly healthy. If you choose a non-dairy alternative, I generally recommend soy milk, as it’s more nutritionally complete than most other plant-based options.

What are your thoughts? Do you give your toddler cow’s milk or another variety? Share in the comments…

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Does Breastfeeding Help With Weight Loss?

And why do some women not lose weight while breastfeeding?

Editor’s Note: This article is part of our ongoing conversation about postpartum nutrition, hormones, and realistic expectations during motherhood. If you’re looking for deeper support around these topics, subscribe to Nourished Mama Collective - it’s free for all - and forward to anyone you think may benefit from topics like this!

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Before getting pregnant, I heard countless times that breastfeeding helps with postpartum weight loss and that the weight would basically just fall off if I were nursing. It’s repeated so often that I assumed that would be my experience. It wasn’t.

I was honestly surprised when the scale barely budged after the first few weeks, even though I was exclusively breastfeeding. I’ve heard so many stories from women who struggled to return to their “normal” weight until after they stopped breastfeeding. I also know quite a few women who actually gained weight while nursing. And also women who really struggled to keep enough weight on while nursing. So… what’s the deal?

Breastfeeding can help with weight loss - but it’s not necessarily the norm. And for some women, it actually does the opposite.

From a purely physiological standpoint, breastfeeding does require energy (calories). Producing breast milk requires roughly 300–500 calories per day for most women. In theory, that demand can contribute to gradual weight loss over time.

But that’s only one piece of a much bigger picture.

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So why don’t some women lose weight while breastfeeding?

1. An increase in hunger and cravings. Breastfeeding can make you hungry, I know it did for me! And not necessarily just snacky - some women say they feel deeply, urgently hungry in a way they’ve never experienced before. It’s common for the body to ramp up your appetite to protect milk supply. If you’re consistently eating more than you’re burning (which is very easy to do when sleep-deprived), weight loss won’t happen.
   

2. Hormones play a huge role. Prolactin, the hormone responsible for milk production, may promote fat storage in some women. Estrogen is also lower while breastfeeding, which can make it harder to release stored fat. This hormonal balance isn’t bad - it’s protecting your body’s ability to produce milk.
   

3. Stress and sleep deprivation can impact you A LOT. Chronic sleep deprivation raises cortisol, which can blunt weight loss and encourage fat storage. It can also increase food cravings and reduce your ability to think clearly about food and make healthy choices.
   

4. Everyone’s body is different. Some women do lose weight effortlessly while breastfeeding. Others don’t see changes until they wean. We’re just different.
   

I completely understand the desire to feel normal in your body again and to fit into your clothes. But the goal of breastfeeding shouldn’t be to lose weight. For many of us, our bodies prioritize milk supply over losing weight - and that’s not necessarily a bad thing.

I noticed that it wasn’t until around 9 months, when Elio had started eating solids, and I was getting more sleep, that I felt more normal in my body. And looking back, I wish I had been more patient with that process.

Did you lose weight while breastfeeding? Or not until you stopped? Share in the comments!

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Foods For Sleep-Deprived Parents

For me, sleep deprivation has been the hardest part of parenting. I thought that would only be a 3-4-month thing, but woooow, was I wrong! I have been fundamentally changed by the lack of sleep I experienced in pregnancy, the newborn stage, and even today. While nutrition can’t cure sleep deprivation, what you eat when you’re tired may be able to help you feel better (or make you feel worse).

Have you ever noticed that when you’re tired, your cravings get stronger? There’s a reason for that. When you’re running on broken sleep, your brain is desperate for quick energy. Blood sugar regulation gets shakier, stress hormones run higher, and you may find that all you want are simple carbs or something sweet.

If this sounds familiar, this doesn’t mean you’re doing anything wrong. This is just our body’s physiology. Your brain prefers to run on glucose, and when you’re exhausted, it’s asking for immediate fuel.

Instead of fighting those cravings, I’ve found it’s much easier to work with them. The goal isn’t to eat “perfectly,” but to add a little staying power to the foods you’re already wanting. Pairing carbohydrates with protein, fat, or fiber helps slow digestion, regulate blood sugar, and provide steadier energy - which matters so much when sleep is nowhere to be found.

Some of my go-to options during sleep-deprived seasons, and why they help:

• Toast with nut butter and honey: quick carbs for immediate energy, plus fat and protein to prevent a crash later on

• Greek yogurt with fruit and granola: protein supports sustained energy while carbs replenish depleted glucose

• Oatmeal made with Greek yogurt, sliced fruit, and chia seeds: fiber and fat slow the blood sugar rise and keep you full longer

• Smoothies with banana, berries, protein powder, and nut butter: easy to digest, full of nutrients, and balanced energy

• Crackers with cheese or hummus: simple carbs paired with protein and fat help curb energy dips

• Dates with almond butter: fast energy from natural sugars, buffered by fat for longer-lasting fuel

• Overnight oats with chocolate chips, peanut butter, and apples: carbs for brain fuel, protein and fats for sustained energy, fiber for blood sugar balance, plus a little chocolate to satisfy that craving.

The other big thing is to remind yourself to eat enough. Don’t forget that food, at its most basic, is energy! Skipping meals or under-eating when you’re exhausted often leads to bigger crashes and stronger cravings later. This is not the time for hardcore diets or hard-and-fast rules. Think more about nourishing and supporting your brain and body. These snacks and meals won’t fix the sleep, but I do find they make my days feel a little more manageable.

What snacks do you eat to help you get through less-than-ideal sleep? Share in the comments!

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Easy Toddler Snacks (That I Like to Eat Too!)

I don’t know when it happened, but we have officially entered toddlerhood, and having easy snacks on hand has become essential. These are also snacks I’ll happily munch on as well.

Constipation can be very normal for little ones, so I try to keep Elio’s snacks higher in fiber while still keeping things realistic. These snacks are a mix of store-bought staples and quick things I like to make at home. Sometimes you just don’t have time to meal prep muffins, and that’s okay.

We’re not a sugar-free household, but I do try to be mindful of how much added sugar he’s getting.

5 Store-Bought Snacks

Easy store-bought snacks I like to keep on hand:

1. Mama Chia Pouches: These have 3-4 grams of fiber, and Elio loooves them. This is a snack I know he’ll always eat.

2. Stonyfield Zero-Added Sugar Yogurt Pouches: These yogurt pouches are tasty and give a little boost of protein with no added sugar.

3. Noka Smoothie Pouches: These smoothie pouches are plant-based and nutrient-dense with whole-food ingredients and contain quite a bit of fiber.

4. Once Upon a Farm Fruit & Veggie Blends: Another one of Elio’s favorites. They’re an easy way to get some extra veggies in.

5. Babybel Cheeses: Easy snack with protein and fat. They’re perfectly portioned, and easy to take on the go.

7 Easy Snacks I Make at Home (Under 5 Minutes)

1. Sliced Pears. A great “safe food,” for little hands.

2. Avocado Slices with Hemp Hearts. Full of healthy fats, fiber and protein. Just slice ripe avocado and sprinkle with hemp hearts. Lightly mash if needed.

3. Whole-Fat Greek Yogurt with Mashed Blueberries. I get the frozen organic blueberries from Costco and microwave them for a few seconds. The blueberries add some sweetness, but you can add a touch of honey if needed (for kids older than one).

4. Chia Seed Pudding.This is our go-to snack to prevent constipation. Chia seeds are extremely high in fiber and also contain omega-3’s. Mix 2–3 tablespoons of chia seeds with milk. Cover and let sit for a few hours (or overnight). You can stir in cinnamon, mashed bananas, berries, or applesauce.

5. Canned Wild-Caught Salmon. A fantastic source of omega-3s, which is essential for brain development and very easy protein. Drain, flake, and serve plain or mixed with a little avocado or mayo.

6. Simple Tuna Salad. Tuna is a great source of protein and omega-3’s and is quite filling. Just mix canned tuna with a bit of mayo.

7. Ricotta with Honey & Cinnamon. A delicious snack that contains protein and fat. Mix whole-milk ricotta with a tiny drizzle of maple syrup, a pinch of cinnamon, and top with some smashed berries.

What snacks do you feed your toddler? Share some of your favorites in the comments!

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Pregnancy and Weight Gain

The recommended weight gain in pregnancy for someone with a “normal” BMI is 25–35 pounds. I gained more than that, and I wasn’t worried about it. There’s so much emphasis on weight gain in pregnancy, and I find that a bit troubling. Not because weight never matters, but because it can sometimes be treated like the main measure of health when it isn’t.

I was hungrier during my second and third trimesters than I’ve ever been in my life – not even breastfeeding hunger compared. I would often wake up in the middle of the night so hungry that I would have to eat a snack before I could fall back asleep. My body was doing the most intense, energy-demanding job it’s ever done, and I won’t apologize for listening to it and gaining more weight than what was recommended.

I also want to acknowledge something many women experience but rarely talk about, which is that for a lot of us, weight doesn’t actually fall off if you breastfeed. That definitely wasn’t my reality. I didn’t return to my pre-pregnancy weight until around 9-10 months postpartum, once Elio was eating more solids and breastfeeding slowed down. And this can be so normal!

So, how do we move away from obsessing over pregnancy weight gain? I think it’s important to first acknowledge that it’s normal to feel uncomfortable in a rapidly changing body. I think body neutrality can be a helpful approach. You don’t need to love every change, but you also don’t need to judge it either. You can simply just be in your body.

Second, I think this is a really important time to shift the focus from the scale to your internal cues. Weight is just one data point. My biggest advice is to stop weighing yourself outside of visits with your provider. I found it helpful to look away when I was being weighed. Let your provider tell you if anything needs attention. Overall, eat when you’re hungry, stop when you’re comfortably full, rest when you need to, and move in ways that feel good. Pregnancy can be a great time to practice eating intuitively, as your body’s signals can be louder.

When it comes to other people commenting on your weight (because unfortunately, it’s bound to happen), I think it’s helpful to have some go-to responses that protect your boundaries without inviting more discussion. One of my favorites is “Bodies do what they need in pregnancy. Anyway, how have you been?” The same goes for someone commenting on how “small” you are! I know that can be just as hurtful as getting a comment on how “big” you are.

Pregnancy is such a wild time, and your body truly is doing extraordinary things. It’s allowed to change in the ways it needs to.

I wanna know, do you have any good responses for when someone comments on your body in pregnancy? Share in the comments!

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I am excited to share a list of the products that I use and think will help all mama’s lives easier. Some products may use Amazon affiliate links; as an Amazon Associate, Weil Nutrition Corner™ may earn from qualifying purchases. Be assured we only recommend products we trust.

Love Every Play Kits. The only toys you need! So well crafted and designed for whatever developmental stage your kid is in.

PlanetBox Lunchbox. This steel lunchbox is a great way to keep nuts or crackers in the car to tide you over when hungry or for an on-the-go lunch. You can also set it out at casual gatherings so everyone can pick and choose, or use it to create a snack plate dinner!

Solid Starts App. A super helpful app for introducing babies to solids. I used this religiously the first few months. It also comes backed by my pediatrician!

Zoku Mini Popsicle Molds. Homemade popsicles are a great way to get your kids involved while creating a healthier version of a traditional summer treat (that all ages will enjoy!). I think these are perfect for making multiple, smaller popsicles.

Raddish Kids. A fun, complete meal kit designed to get your kids in the kitchen! Elio is still a bit too young for this, by my nephews have a subscription and absolutely LOVE it.

Moonkie Silicone Bibs. These are the food bibs I use for Elio. They’re soft and seem comfortable and great at catching what doesn’t land in his mouth. You can stick them in the dishwasher, and so far they’ve held up well!

Serenity Kids Food Purees. When traveling or on the go I love the Serenity Kids food purees. They have fruit and vegetable purees, ethically sourced meat offerings, and ones designed to introduce kids to different flavors and cuisines.

Hatch Sound Machine. On the pricier side, but I absolutely love our Hatch sound machine, and I now can’t sleep without it. If you want to give a little extra, splurge for the alarm clock/sound machine combo.

Amara Organic Smoothie Melts. For Elio, I love these organic smoothie melts for when we’re on the go.

Kids Eat In Color. This team of dietitians does a great job of teaching people how to talk to kids about food in a positive way, and has great resources for picky eaters.

Big Little Feelings Course Gift Card. I love their perspective on parenthood and find their courses really useful.

Stasher Reusable Silicone Bags. These silicone bags are amazing and have completely replaced all my plastic bags. They’re easy to open/close and are dishwasher safe. They’re a bit pricey but totally worth it - especially if you have kids and are constantly taking snacks on the go. Good for the environment and, over time, will save you money!

Get Your Pink Back Crewneck. After flamingos have their young, they lose their pink color, then slowly regain it. A perfect metaphor for motherhood. I live in this crewneck.

Ember Mug. Because we’re all reheating our coffee (or matcha) 18 times a day.

What items do you recommend to make mama’s lives easier - and your kid’s lives more fun? Share in the comments!

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Building a Strong Immune System

I thought I had a strong immune system… until Elio started daycare. He started going to daycare last January, for just two days a week, when he was six months old (arguably the worst possible time of year to start daycare). That winter, I don’t think we were ever not sick. We’ve also been hit with a slew of stomach bugs that I don’t think I’ll ever emotionally recover from.

Unfortunately, the truth is, kids in daycare and school just get sick a lot. It’s part of the process and, as miserable as it is for everyone involved, it’s an important way for their immune systems to learn and strengthen. And for the adults, at the end of the day, the combo of chronic sleep deprivation and a small human sneezing directly into your mouth is pretty tough to beat. So, this might be less of an advice post and more of a “you’re not alone” post.

There are a few things I swear by, though.

We all know getting enough sleep is vital, though often unrealistic. I do love the snot sucker for clearing tiny noses, and a good humidifier can make a big difference at night. I also like to take astragalus during the winter months (I didn’t take it while pregnant or breastfeeding), and I’m a big fan of functional mushrooms for boosting immunity. If you’re shopping for a mushroom supplement, try to find ones that use both fruiting bodies and mycelium. Raw garlic can also be beneficial - add a little bit to honey, which helps it go down easier. Basic hygiene also really does help. I wash my hands more frequently and wash his hands as soon as we get home from daycare.

If you’re in the thick of it, please know it does get better. Those first six months were rough, but we no longer catch every cold, and when we do get a cold, Elio doesn’t seem to get nearly as sick and bounces back so much faster.

Now, if someone could just tell me the secret for escaping stomach bugs…

I would love to know what you do to keep your and your family’s immune systems strong - let me know in the comments!