My supplement routine stays largely the same when I’m pregnant vs. breastfeeding. And honestly isn’t all that different from when I’m not pregnant/breastfeeding. In general, I think people are way overdoing it on supplements. I’m not someone who takes an inordinate amount of pills, nor do I recommend that to my clients. I try to get most of my nutrients from my diet and view supplements as supplemental to it (which, really, should be the whole goal).

I’m a vegetarian, so there are a few things I take in higher amounts than someone who eats meat would need. While the supplements I take while breastfeeding are very similar to when I’m pregnant, the reasons for taking them shift a little bit. Instead of supporting a growing baby, I’m now focused on replenishing my own nutrient stores and providing some key nutrients through my breast milk.

I really do try to prioritize an anti-inflammatory, varied diet, and I love vegetables, so that’s not a problem for me. But even with a balanced diet, there are a few nutrients that I think are worth taking, especially as a breastfeeding mom and a vegetarian.

Here are the supplements I personally take and why:

1. Prenatal Vitamin

I’ve been taking PreNatal Nutrients by Pure Encapsulation for a while now. And mostly, I view it as an insurance policy against any gaps in my diet. One of the biggest misconceptions is that prenatal vitamins are only for pregnancy. It’s actually recommended to continue taking a prenatal while breastfeeding, too.

Breastfeeding places quite a nutritional demand on your body, and your body will prioritize making nutrient-rich milk, even if that means pulling from your own stores. A prenatal provides nutrients like iron, iodine, folate, zinc, and B vitamins that support both your health and milk production.

2. Choline

This is one I added after taking a continuing education class on maternal health when I was breastfeeding Elio. I’ve also increased how much I take in this pregnancy after learning more. I think it’s important to focus on choline while pregnant and breastfeeding!

Choline is essential in brain development, nervous system function, and cell membrane formation. And new research is coming out that choline in pregnancy can also help reduce mental health disorders later on in your child’s life.

Many people don’t consume enough choline, and vegetarians/vegans can especially have a hard time getting enough because the richest sources are eggs and meat.

3. Algae Omega-3s

Omega-3 fats, particularly DHA, are important for both maternal health and infant brain and eye development.

Since I don’t eat fish, I take an algae-based omega-3 supplement instead. Algae is actually where fish get their DHA in the first place, making it a direct vegetarian source.

If you don’t consistently eat fish 3+ times a week, I think it’s a good one to supplement with. I’ve seen a few comments with concern that algae supplements contain both carrageenan and sunflower (or another seed) oil. They contain such small amounts it’s not something I worry about - I think the benefits far outweigh the potential risks.

4. Vitamin B12

My prenatal contains B12, but because I’m a vegetarian, I choose to take a bit extra when I’m pregnant and breastfeeding.

B12 is naturally found almost exclusively in animal foods and is essential for red blood cell production, energy metabolism, and healthy nerve function. It’s also important during breastfeeding because infants rely on their mother’s B12 status to meet their own needs.

I take a sublingual B12 supplement.

5. Extra Vitamin D

Breast milk naturally contains low amounts of vitamin D unless you have high levels. You can either give your baby a vitamin D supplement or take a higher dose yourself. I do try to remember to give my son some supplemental Vitamin D, but I often forget.

My prenatal contains vitamin D, but I also take additional vitamin D to help raise my levels and ensure higher levels pass through my milk. Interestingly, I had my vitamin D levels tested while I was breastfeeding Elio, and even with extra supplementation, my levels were quite low until I stopped breastfeeding.

I do think it’s a good idea to get your vitamin D levels tested yearly.

6. Magnesium

Magnesium isn’t necessarily a breastfeeding-specific supplement, but it’s one that I always take and recommend to most people.

Magnesium supports hundreds of reactions throughout the body, including muscle function, energy production, and nervous system regulation, and most people are deficient in it.

I personally take 300 mg of magnesium glycinate before bed.

Overall, supplements should really be tailored to your diet and needs, and that might not look exactly like mine. Your diet, medical history, lab values, and lifestyle all play a role in determining what’s appropriate for you.

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Checking in to say hello from maternity leave! It’s been quite a different experience this time around - both easier and harder.

Recovery this time around has been so much easier than it was after Elio. I was able to have a VBAC, which I was really excited about, and I felt surprisingly good pretty much immediately after. I don’t know if that’s because of the VBAC compared to an emergency C-section, or because it was my second birth, or some combination of the two, but I’m really grateful to be feeling so good physically.

Being able to move around and feel like myself sooner has meant I’ve been able to pick up Elio, play with him, baby-wear Owen, cook, clean, and just generally keep up with life. That’s also meant there’s been a lot less rest this time around! Not sure if that’s a good thing or not.

One of the biggest gifts of being a second-time mom is that I’m a lot less stressed. I pay attention to feeds and diapers, but I don’t feel the need to track every little thing in an app. I haven’t stressed nearly as much about sleep or the late nights because I know how quickly this stage passes. This time around, I know how temporary it all is.

But having two kids is also much harder and in ways I wasn’t fully prepared for. My attention is divided, and now two little people need me. We’re still figuring out what this balance looks like, but it feels like we’re starting to find our flow.

Elio has been an incredible big brother. I was pretty nervous about the transition and how he would handle sharing our attention, but he’s been so sweet with Owen. He’ll bring me a pacifier or a baby blanket when I’m holding Owen, and he loves helping me burp him. If Owen starts crying, Elio will tell me, “Baby needs milk.” He loves to hold him and will sit next to me and “read” to him. Watching him become a big brother has been one of my favorite parts of this whole experience.

What’s been a little more challenging is that Owen has had some reflux issues. It’s really tough to know your baby is uncomfortable and not be able to fix it. I’m currently experimenting with cutting out dairy to see if that helps at all. This is especially challenging for me because dairy is a pretty significant source of calories and protein in my diet while breastfeeding.

I have been able to exclusively breastfeed again, which I’m so grateful for. My milk did take a few days to come in, though, and we had to supplement with formula for one day - which we also had to do with Elio. With Elio, it sent me into a spiral, and this time, I was able to accept that we needed a little help without feeling like I had failed.

I think a big part of that is that I have a lot less perfectionism around mothering this time. With Elio, I felt like I needed to be the one to feed him and that if I couldn’t do that, somehow I had failed. My goal is still to breastfeed, but I’m not stressed over needing a bit of formula here or there.

When it comes to my body postpartum, I’ve learned breastfeeding does not make the weight “fall off” for me. I’m not intentionally restricting calories because I want to make sure I’m eating enough to support breastfeeding, but I’m a little more mindful of what I’m eating and trying to pay attention to when I’m satisfied.

I’ve worked hard to have a pretty healthy relationship with food and my body. I don’t let the number on the scale dictate how I feel about myself. But I also think it’s okay to acknowledge that this can be a challenging phase of life. It’s hard not to fit into my clothes, and I’m looking forward to eventually feeling a little more like myself again. I don’t think those things are contradictory. I can appreciate and respect my body for everything it has done while also wanting to feel comfortable in my clothes again. I can prioritize nourishing myself and protecting my milk supply while also being mindful of how much I’m eating. Both things can be true.

Becoming a family of four has been so special, incredible, and hard all at once. I’m so grateful for my family, for this new little person who has joined us, and for getting to be a mom to another beautiful boy.

There really is nothing like it.

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Do I Drink While Breastfeeding?

I get asked this question a lot, so I thought I’d answer it honestly.

I’m not a big fan of mommy wine culture, and I think that points to a lack of support for moms in general, but I will say that I missed drinking wine much more in this pregnancy than I did in my first. I think because, at the end of a long day of being pregnant with a toddler, all I wanted to do was sit down and relax, and wine helped me do that.

When Elio was born, I really didn’t have much interest in adding alcohol back into my life. I did slowly start drinking again, but I truly enjoyed not.

But this pregnancy, I did genuinely miss sharing a glass of wine with friends or having one while making dinner at the end of a long week.

So now that I’m postpartum, yes, I do occasionally drink while breastfeeding.

I don’t think alcohol is healthy, so it’s something I try to be mindful of. It’s usually one glass of wine, occasionally two, over the course of an evening. I never drink to the point of feeling intoxicated, and I don’t drink every day.

Alcohol does pass into breast milk - at about the same concentration that’s found in your bloodstream. As your blood alcohol level rises, so does the alcohol concentration in your milk. As your body metabolizes the alcohol, the amount in your breast milk decreases, too.

So, I don’t worry about “pumping and dumping,” mostly because my blood alcohol levels never get high enough for it to be a problem. If I’ve had a drink, I’ll just wait an hour if I feel like it’s needed to give my body time to metabolize it before nursing again.

Part of not wanting to drink too much is that I have two little kids who need me, and alcohol affects both my sleep and energy. It’s just not really worth it.

As I’ve said, I don’t think alcohol is healthy. And while I do enjoy a glass of wine, one thing I’ve realized, though, is that it’s more about the experience, being able to enjoy a moment, and to feel like I’m doing something “special.” I really enjoy pouring something into a beautiful glass and sitting on the patio after the kids are asleep. To me, it signals that the day is done and this is my time.

In this season of life, I’ve been really enjoying non-alcoholic options like Pique’s Vesper. It gives me that same evening experience without the alcohol. It contains L-theanine, an amino acid naturally found in tea that’s known for promoting a sense of calm. It’s become one of my favorite ways to unwind on nights when I don’t feel like drinking.

Motherhood asks a lot of us, especially in these early newborn days and finding healthy ways for me to recharge has been really important. Sometimes that’s a glass of wine, sometimes that’s a nonalcohol bevy, other times it’s a warm bath or just an early night.

What are your thoughts on drinking while breastfeeding? Have you tried some of these non-alcohol alternatives?

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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. Read on for some of my go-to snacks, as well as what I suggest when you want to socialize but don’t want the effects of alcohol!

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

Non-Alcoholic Drink Options

I also get asked a lot about drinking alcohol once you have kids - while I do enjoy the occasional glass of wine, having kids means you need to be ready for anything, and I think non-alcoholic options are a better choice. Pique’s Vesper is a great choice for moms who want to socialize but not have the effects of alcohol. Vesper is a non-alcoholic adaptogenic aperitif that can help to relieve tension and promote relaxation. It’s made with certified organic botanicals and includes no alcohol, no added sugar, and no artificial sweeteners. Some of the benefits of Vesper include:

• Ingredients to help soothe the nervous system. L-theanine, tart cherry, elderflower and lemon balm work together to help create a relaxed mood without the effects of alcohol.

• A subtle uplift in your mood. Gentian root, which is from flowering alpine plants, gives you a little euphoria boost - perfect for when you need a break!

Vesper is a great way to wind down - just mix with sparkling water and enjoy! Enjoy 15% off when you subscribe using this link: https://piquelife.com/weilvesper

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

And if you liked this post consider reading these:

20-Minute Weeknight Dinners

Note from Diana: With a new baby and a toddler, dinner needs to be something we can make in under 20 minutes. I’m resharing this post because I know a lot of you want easy, quick, weeknight meal inspo too!

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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Hello all!

I’m excited to announce we had our new baby Owen on August 8th. Everything went well, we are healthy and happy if not a little tired!

I’ll be taking some time away from regular Nourished Mama posts to soak up the newborn bubble and settle into life as a family of four. In some ways, having Owen feels less intimidating because I know what to expect, but also more intimidating, because I know what to expect. We know it will be a transition for everyone, but one we’re all excited about.

Thank you for being part of this little community and for following along. Regular posts will paused for a few months, but I will share some reruns and I will pop in from time to time with some new posts and baby updates to share how we’re all doing. I can’t wait to introduce you to our newest little love and share this next chapter with you!

Diana

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Restless Legs in Pregnancy (or Anytime)

This post is brought to you by Pique’s RE Fountain.

One thing I’ve experienced during this pregnancy that I didn’t have with my first is restless leg syndrome.

To anyone who deals with this regularly, I’m so sorry. It is not fun.

I’ll be completely exhausted and ready to fall asleep, but instead my legs feel like they have to keep moving. It makes it nearly impossible for me to relax and can lead to me feeling really anxious as well.

Restless leg syndrome is actually quite common during pregnancy, especially in the third trimester, although many people experience it outside of pregnancy. There isn’t always one clear cause, but if this is something you experience, there are two nutrients worth paying attention to: magnesium and iron.

Magnesium

Magnesium is involved in hundreds of processes throughout the body, including muscle and nerve function, and yet most people don’t get enough from their diets. While the research on magnesium specifically for restless leg syndrome is mixed, I personally noticed a difference in how I felt.

There’s magnesium in my prenatal (although a very low amount) and I also take a separate magnesium glycinate supplement. However, when my restless leg syndrome is bad, I’ll add in some extra magnesium.

I always try to get nutrients from my diet first. Here are some magnesium-rich foods to eat more of:

• Pumpkin seeds

• Chia seeds

• Almonds

• Cashews

• Spinach

• Black beans

• Edamame

• Tofu

• Avocado

• Oats

• Dark chocolate

Want A Calming, Magnesium-Rich Drink? Try Pique’s RE-Fountain

Along with a taking a warm bath with some magnesium salts, I’ve also been using Pique’s RE-Fountain in the evenings, a calming magnesium electrolyte that is part of Pique’s Hydration Protocol. I like RE-Fountain because it’s an electrolyte, which I’ve really needed during this insanely hot summer, but it also contains three different forms of magnesium, glycinate, taurate, and L-threonate. (I also enjoy Pique’s BT Fountain - the other part to their Hydration Protocol System - for it’s hydrating properties.)

Pique’s RE-Fountain offers many benefits aside from helping with restless legs - it:

• Calms the nervous system and brain for rest and recovery before and as you sleep

• Helps boost cognitive performance, memory, and focus in the morning

• The tangy taste is made with only dehydrated lemon juice and lemongrass powder - no artificial flavorings or sugar

I don’t think of it as a replacement for magnesium-rich foods or my prenatal vitamin - food always comes first for me, and supplements are there to help fill in the gaps. But RE-Fountain has become a really easy way for me to boost both my electrolyte intake and my magnesium intake.

Right now, you can save 15% on your purchase of Pique’s RE Fountain!

Iron for Restless Legs

Low iron levels are one of the most well-established nutritional factors associated with restless leg syndrome. Iron deficiency is also really common during pregnancy, particularly if you’ve had pregnancies close together.

Your prenatal vitamin should contain iron, but depending on your needs, it may not be enough. On the other hand, more iron isn’t always better, it is a nutrient you can over supplement with. It’s important to have your iron levels checked before adding an iron supplement on your own. If your iron stores are low, your doctor or midwife can recommend the best treatment, whether that’s an additional supplement or, in some cases, an iron infusion.

Heme iron, which is the most bioavailable form, is found in animal foods. Plant foods contain non-heme iron, which isn’t absorbed as efficiently. So, if you’re a vegetarian, like I am, you need to eat about 1.8 times more dietary iron than meat eaters.

Meat, especially red meat is the best dietary source of iron. Some of my favorite plant-based sources of iron include:

• Lentils

• White beans

• Chickpeas

• Tofu and tempeh

• Edamame

• Pumpkin seeds

• Hemp seeds

• Cashews

• Quinoa

• Spinach

• Swiss chard

To help your body absorb more iron, pair these foods with a source of vitamin C. Think strawberries, oranges, kiwi, bell peppers, broccoli, or tomatoes. I also almost exclusively cook in cast iron pants, which naturally increase the iron content of your meals.

Fortunately, my iron levels have been good throughout this pregnancy, so I turned to magnesium for help.

If restless legs are keeping you awake, get your iron levels checked, eat a nutrient-dense diet rich in iron and magnesium, stay hydrated with a product like Pique’s RE Fountain, and try creating a relaxing bedtime routine.

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Ways To Amp Up Your Kids’ Nutrition

I think almost every parent experiences stress at some point over whether their child is getting enough nutrients, or even just enough calories, throughout the day. I’m sure this is especially true if you have a picky eater who only seems to want to eat beige foods!

Picky eating is incredibly common, and there are some simple ways to boost nutrition without getting into a power struggle.

Before we talk about nutrients, I want to touch on calories, with the preface that if you’re truly concerned about your child’s growth or weight, talk to a pediatrician or a pediatric dietitian. Kids are exceptionally good at listening to their bodies and it’s completely normal for their appetites to fluctuate. Kids often go through phases where they seem to eat everything in sight, just to turn around and not eat anything.

One of my favorite phrases is that as parents, it’s our job to decide when and what food is offered. It’s their job to decide how much to eat.

As a dietitian who has worked with thousands of people, one of the most common struggles I see in adults stems from being pressured to clean their plates as children. This teaches kids to override their natural signals, which can lead to really complicated relationships with food later on. Trust that most children are remarkably good at regulating their intake when given the opportunity.

So How Do We Boost Nutrients?

First and foremost, keep offering healthy, nutrient-dense foods. Even if your child never seems to eat the broccoli, keep putting it on their plate. Research shows that many children need repeated exposure, sometimes 10 to 15 times or more, before they’re willing to try a new food.

They don’t need to try it. You don’t even need to say anything about it. Just keep presenting it as an option.

It’s also important to model good behavior - so you need to be eating a nutrient-dense diet as well! If you’re not eating your broccoli, neither are your kids.

Smoothies are a staple in our house. I love blending together:

• Whole-fat Greek yogurt

• Chia seeds

• Hemp seeds

• Ground flaxseed

• Mixed frozen fruit

• A banana

Elio loves them and I know he’s getting a boost of protein, healthy fats, fiber, vitamins, and minerals. You can also add avocado for some extra creaminess and calories.

Here’s some smoothie recipes to try:

Another easy vehicle for vegetables is sauces. Cook vegetables until they’re very soft, then blend them into tomato sauce, soups, pesto, mac and cheese, or Alfredo sauce. Carrots, cauliflower, zucchini, spinach, and butternut squash all virtually disappear into whatever you’re making, but add extra vitamins and fiber.

Here’s your official permission to let them eat vegetables however they like them. If your child will happily eat carrots with ranch or cucumber with hummus, that’s great. Just read ingredient labels and look for healthier products.

Don’t forget that fruit is an excellent source of vitamins, minerals, antioxidants and fiber. If your child refuses every vegetable but will eat berries, apples, oranges, watermelon, etc., they are getting plenty of necessary nutrients! It’s ok to focus more on fruits than veggies (but do continue to offer vegetables without pressure).

Kids can also be very particular about texture and temperature, so experiment. Maybe they won’t eat fresh blueberries but love frozen ones. Maybe cooked carrots are a no, but raw carrots are a yes. Maybe they say no to chopped bell peppers, but will eat an entire bell pepper like an apple (speaking from experience!).

Another thing I highly recommend is to get them involved in the kitchen. Let them rinse berries, stir pancake batter, sprinkle hemp seeds into smoothies, or pick out a new fruit at the grocery store. Children are often much more willing to taste foods they helped choose or prepare.

Do you have a picky eater? What are your tips for getting kids to eat more nutrient-dense foods? Share in the comments!

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One of the things that irks me the most in the fertility space is that so much of the focus tends to fall on women. But male fertility is just as important. We do a disservice to everyone by ignoring it.

For years, fertility conversations have largely overlooked the role that diet and lifestyle play in sperm health, and how important sperm health is not only for being able to conceive, but later on in a child’s life. New research suggests that the nutritional habits of the dad can cause changes to the sperm that can potentially shape how genes are expressed in their future children.

Sperm counts have also declined significantly over the past several decades, so this conversation feels especially relevant. There are likely many reasons for this, but diet, obesity, environmental exposures, and lifestyle habits all appear to play a role.

Like eggs, sperm take time to develop. The work you put in today affects sperm ready for fertilization in about 2½ to 3 months.

Sperm (and eggs) are particularly vulnerable to oxidative stress. While we can’t prove this definitively yet, I think it’s reasonable to say that an anti-inflammatory diet rich in antioxidants is beneficial for sperm health and men’s fertility.

Rather than focusing on a single food to improve sperm health, the best approach is likely the same as for someone wanting to improve their egg quality or just thinking about their overall health. Focus on an anti-inflammatory diet and eat nutrient-dense foods, including vegetables, fruits, whole grains, legumes, nuts, seeds, fish, and olive oil.

Nutrients and Sperm Health

Several nutrients appear to be particularly important for sperm production and function, and one study found that men with infertility had lower levels of these:

• Zinc

• Selenium

• Folate

• Vitamin C

• Vitamin E

• Omega-3 fatty acids

• Coenzyme Q10

• Magnesium

I also think it’s worth mentioning that while some foods may help improve sperm quality, others can negatively impact sperm. Studies have found that men who eat diets high in saturated and trans fat, consume a lot of meat, particularly red meat, drink alcohol frequently, and eat highly processed foods frequently have worse sperm quality.

Foods For Sperm Health

A few foods to focus on for sperm health:

Fatty Fish

Salmon, sardines, mackerel, and trout are rich in omega-3 fatty acids, which may improve sperm motility and membrane integrity.

Vegetables and Fruits

Plants are a great source of antioxidants like vitamin C, carotenoids, and polyphenols that help protect sperm from oxidative damage.

Nuts and Seeds

Walnuts, Brazil nuts, pumpkin seeds, and sunflower seeds provide healthy fats, selenium, zinc, and vitamin E.

Whole Grains and Legumes

Whole grains and legumes give you fiber, B vitamins, and magnesium.

Olive Oil and Other Healthy Fats

Monounsaturated fats, particularly from extra virgin olive oil, can help reduce inflammation and improve overall health.

If you’re trying to improve sperm health, eat more whole, minimally processed foods. Fill your plate with vegetables, fruits, whole grains, legumes, nuts, seeds, fish, and healthy fats like olive oil. Limit processed meats, excessive alcohol, and highly processed foods. Prioritize sleep, exercise regularly, manage stress, and avoid smoking.

And remember that sperm takes roughly 2-3 months to mature - change takes time!

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When we were going through IVF, I was shocked by the amount of really bad nutrition advice circulating online. So much of what I saw was just flat-out wrong, unsupported by any real evidence, or used to sell expensive supplements.

Infertility can be one of the most emotionally and physically challenging experiences to go through. So seeing people prey on those who struggle with misleading information makes me especially mad. There’s also just a lot of people who mean well but are handing out bad advice in Facebook groups and on social media - like eating McDonald’s fries after implantation is the trick to success???

I want to start by saying that nutrition does matter, and there is quite a bit of evidence that diet and lifestyle do influence reproductive health (for both men and women). But changing your diet alone is unlikely to fix fertility challenges for many people. Fertility is really complex and influenced by so many things, including age, genetics, hormones, and underlying medical conditions.

If you are trying to conceive and want to improve your egg health, the best thing to do is the same advice I give to almost everyone, regardless of fertility status: focus on a nutrient-dense, anti-inflammatory diet rich in whole foods. Emphasize vegetables and fruits, high-quality protein, healthy fats, whole grains and legumes, and nuts and seeds. And limit highly processed foods, excess added sugar, trans fats, fast and fried foods

It takes about three to four months for an egg to mature before ovulation. That means the work you put in now will help support the eggs that will be released several months from now.

Chronic low-grade inflammation and oxidative stress have been associated with poorer fertility outcomes and may negatively affect egg quality. Which is why I recommend eating an anti-inflammatory diet. It’s also so important to make sure you are eating enough. Undereating can disrupt hormone balance, egg quality, and ovulation.

Aside from focusing on a well-rounded, healthy diet, here are a few specific foods that may help with egg quality.

Foods For Egg Quality

Colorful Fruits and Vegetables

Berries, leafy greens, citrus, carrots, and cruciferous vegetables are great sources of antioxidants, such as vitamin C, beta-carotene, and polyphenols, that help protect eggs from oxidative stress.

Omega-3 Rich Foods

Wild salmon, sardines, walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids, which may help support hormone balance and reduce inflammation. Note that seeds contain ALA, which poorly converts into DHA and EPA, the 2 omega’s that are especially important for brain health.

Eggs

Eggs are a great source of choline, which is important in fetal brain development and overall reproductive health.

Beans and Lentils

Legumes contain folate, iron, and fiber, all of which are important for gut health and healthy blood sugar levels, which can impact fertility.

Nuts and Seeds

Almonds, walnuts, pumpkin seeds, and sunflower seeds contain vitamin E, zinc, selenium, and healthy fats that support cellular health.

Iron-Rich Foods

Lentils, spinach, pumpkin seeds, and lean meats provide iron, which is important for ovulation and oxygen delivery to developing tissues.

Supplements to Consider

In addition to a healthy diet, I generally recommend starting a prenatal vitamin about three months before trying to conceive, if possible.

A prenatal is not meant to be a substitute for a good diet, but it can help fill nutritional gaps and ensure your body gets everything it needs to prepare for pregnancy.

Before starting anything new, you should ideally discuss it with your healthcare provider.

CoQ10 (Coenzyme Q10)

CoQ10 helps support mitochondrial function, which is especially relevant because egg cells require significant energy to divide and mature. Some fertility specialists recommend CoQ10, particularly for older women or those going through IVF.

Inositol

Myo-inositol has been studied most extensively in women with Polycystic Ovary Syndrome (PCOS), where it may help improve insulin sensitivity and support more regular ovulation.

Omega-3 Fatty Acids

Fish oil or algae-based omega-3 supplements may help reduce inflammation and support reproductive health, particularly if you don’t eat fish regularly.

If you’re on a fertility journey, what nutrition advice or supplement recommendations have you come across that felt confusing, overwhelming, or too good to be true? I’d love to hear.

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The Most Overlooked Nutrients For Moms

There are a lot of demands on your body as a mom, from the moment you become pregnant, all the way through breastfeeding, if you choose to do so. The postpartum period is a lot longer than six weeks or even a year. If you are still breastfeeding a toddler, your body is still working incredibly hard to nurture your baby.

Even years after giving birth and nursing, moms may notice that they’re still lacking in key nutrients that affect mood, energy, metabolism, and brain function. Motherhood can be profoundly depleting from a nutrient standpoint, which is one of the reasons experts recommend waiting at least two years before getting pregnant again (advice I didn’t listen to btw!). This is the time it takes for your body to fully replenish important nutrient stores.

I’ve noticed a lot of symptoms like fatigue, anxiety, hair loss, and mood changes are often dismissed as simply part of motherhood. And while some of these are common and may just be a result of this phase of life, that doesn’t mean they are “normal.”

I think it’s a good idea to get annual blood work done. Unfortunately, testing for every nutrient is not always straightforward, but if you are constantly feeling depleted and drained and nothing seems to be helping, it is worth taking a deeper look, in my opinion.

I recommend working with an integrative physician who is trained to look at the whole person rather than focusing only on isolated symptoms. If you want to find someone near you, the Arizona Center for Integrative Medicine provider directory is an excellent place to start.

I also strongly recommend continuing to take a high-quality prenatal vitamin throughout breastfeeding.

So what are some of the key nutrients to pay attention to during pregnancy, postpartum, and beyond?

Key Nutrients For Moms

Iron. If you are constantly exhausted, feel dizzy, or notice excessive hair loss (beyond what is expected in the first few months after birth), it’s worth getting your iron levels tested. Iron is essential for carrying oxygen throughout the body and supporting energy production. Excess iron can accumulate in the body, so I really only recommend supplementation when you know you need it.

Magnesium. Magnesium is involved in hundreds of biochemical reactions in the body and plays an important role in sleep, muscle relaxation, and nervous system regulation. But a huge percentage of the population is deficient! Low magnesium levels can contribute to muscle cramps, tension, and irritability. If you are getting muscle spasms in pregnancy, a bath with magnesium salts can be helpful. I personally take 300 mg of magnesium glycinate every night. Magnesium glycinate is a well-absorbed form of magnesium that is gentle on the stomach and is the best for helping with mood/anxiety.

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Omega-3 Fats. Omega-3 fats, particularly DHA, are essential for brain health, mood, and keeping excess inflammation in check. For both you and baby! If you aren’t eating fish at least a few times a week, you may want to consider a supplement. If you’re plant-based, an algae-based omega-3 supplement can be a good option.

Choline. Choline is one of the most overlooked nutrients in maternal nutrition. I actually upped my supplementation intake for this pregnancy after learning more about it! It’s important for liver function, memory, and brain health, and plays a crucial role in brain development for your baby. New research suggests that higher choline intake during pregnancy may help prevent mental health disorders later on in your child’s life. Egg yolks are one of the best sources of choline.

Iodine. Iodine is essential for thyroid hormone production, which affects metabolism, energy, and mental clarity, and your needs increase during pregnancy and breastfeeding. Because specialty salts, which have become increasingly popular, are not iodized, we’re seeing a rise in thyroid disorders. There’s iodine in my prenatal, but I also use an iodized salt when cooking.

Calcium. Your calcium needs actually don’t increase in pregnancy or when breastfeeding, but it’s an important nutrient to pay attention to for bone health. If you don’t get enough, your body will temporarily take it from your bones. Some bone loss during breastfeeding is actually normal and is typically restored within about 6 months of weaning. Most people get enough calcium without needing to supplement, but if you don’t eat dairy products, you may want to consider supplementation. Other sources of calcium include fortified plant milks, tofu, and dark leafy greens.

Vitamin D. Vitamin D is important for immune function, mood, and bone health. Low vitamin D levels are common, especially in people who spend a lot of time indoors, regularly use sunscreen, or live in northern climates. I highly recommend getting your Vitamin D levels tested yearly to make sure you’re getting enough. I personally choose to take 2,000 IU of Vitamin D daily.

B Vitamins. B vitamins are essential for converting food into energy and supporting the nervous system. Folate (vitamin B9) is particularly important before and during pregnancy because it helps prevent neural tube defects such as spina bifida. Vitamin B12 may be important for vegetarians and vegans to supplement with, as it is found primarily in animal foods. My prenatal contains B12, but as a vegetarian, I also take extra B12 when pregnant and breastfeeding.

Do you take any of these? Other supplements? Share in the comments!

If you are interested in this topic, you may enjoy:

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Staying Hydrated In Pregnancy

In pregnancy, your needs for just about everything go up, including fluids. The same is true for breastfeeding! During pregnancy, blood volume, incredibly, increases by about 50–60%, so there’s a higher demand on your body for hydration to support you and your baby’s circulation, amniotic fluid levels, and development.

In pregnancy, your digestive tract also slows down, giving your baby a chance to absorb more of your nutrients. Good for your baby, but it can lead to constipation for you. Making sure you’re drinking enough fluids can also be really helpful in alleviating constipation.

The best way to know if you’re drinking enough is to look at your urine color. It should be a light, pale yellow (think champagne). You can also try a quick skin check by gently pinching the skin on the back of your hand. It should spring back quickly; if it doesn’t, you may be dehydrated. Thirst, fatigue, headaches, and dizziness can also be signs you need more fluids.

And remember, that proper hydration isn’t just about water intake, you need the right balance of electrolytes, too. Electrolytes like sodium, potassium, magnesium, and calcium help regulate fluid balance, nerve signaling, and muscle function. They are important! But despite what a lot of marketing suggests, we get electrolytes from food, not supplements. A varied diet with plenty of fruits and vegetables, like watermelon, bananas, oranges, tomatoes, beets, and leafy greens, usually covers your needs.

However, pregnancy and breastfeeding are times when I personally find myself reaching for more electrolyte supplements. If you’re exercising, sweating more, dealing with morning sickness, or spending time in hot or dry environments, adding electrolytes can be helpful. Especially since your needs are higher.

I look for brands that use real sugar rather than stevia, monk fruit, or artificial sweeteners. A bit of sugar can actually help improve fluid absorption in the gut, which is the goal when you’re trying to rehydrate.

Most pregnant women need roughly 8-12 cups (64–96 oz) of fluids per day, and this may be even higher when you’re breastfeeding. But overall, it’s best to use how you’re feeling and your urine color as a guide, as needs vary.

Did you find you were thirstier when pregnant or breastfeeding? I had to keep a giant water bottle near me at all times when I was breastfeeding! Let me know in the comments!

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Time-Saving Meal Planning Suggestions

Meal planning has been key for me as a mom, and honestly, it was important for me long before I had kids. I’ve seen advice from people who are incredibly organized and spend four hours on a Sunday doing all their meal planning and prep for the week. That has just never been for me - it strips the joy out of cooking and eating for me, and I like having the flexibility to decide what sounds good for dinner based on my mood that day. I need that freedom.

That’s also one reason I tend not to offer meal plans for my nutrition clients. Giving someone a week of meals and saying they have to eat X, Y, and Z on whatever day isn’t realistic or sustainable for most people. It doesn’t account for changing appetites, energy levels, last-minute dinner plans with friends, or simply wanting something different than what was “scheduled.” That said, meal plans that provide guidance - say, for a health concern - can be practical ways to understand and implement foods that may be beneficial.

That doesn’t mean I’m against guidance. In fact, I think for a lot of people having a loose framework or general ideas of what a healthy day might look like are helpful. That's why the meal plans we share here are designed to be more like examples and sources of inspiration rather than strict prescriptions. They offer ideas for how to structure a day of eating around a specific goal or health concern, but they're not meant to be followed exactly or treated as a set of rules.

But for me, when it comes to meal planning, I like to keep things easy and flexible. Here are four things I take into account when meal planning (plus an extra tip!).

1. I like to spend about 20 minutes on Sunday (though it can be any day that works for you) picking about five dinners for the week. I aim to keep weekday meals under 30 minutes and might include one or two more elaborate meals for the weekend. I like variety, so I tend to choose a mix of cuisines so there’s something that fits whatever I’m craving on a given night. I try to make sure there’s always at least one meal that contains beans and another with a whole grain! That’s usually:

• At least one pasta dish

• A grain bowl

• Some sort of Latin-inspired meal

• An Asian-inspired dish

2. I look at recipes, make a grocery list, and shop for the week. I try to cook enough at dinner so that we can have leftovers for lunch the next day. I do always keep a few lunch staples on hand, too. We rotate through pretty much the same few breakfasts most weeks, so I always keep those ingredients stocked. It’s really dinner I have to think about.

3. I intentionally leave two nights open each week for going out, eating with friends or family, or a “something from the fridge” kind of dinner. I also like having a couple of super-easy frozen meals on hand for nights when I just can’t bring myself to cook. I rely on Trader Joe’s for those - we love their frozen pastas and dumplings. (I have a Trader’s Joe’s post coming soon - be on the lookout!)

4. I always write down the meals we’re making and keep a folder of saved recipes, because I can’t rely on memory right now.

Meal planning and shopping in one go truly saves me so much time. Otherwise, I end up at the grocery store every day, frantically trying to figure out dinner at 4 p.m.

I was not prepared for the mental load of deciding what to make every night. It definitely made me appreciate, in retrospect, what a gift it was as a kid to have someone else think through dinner and put it on the table.

Another piece of advice I have is to plan meals you actually want to eat. If your meal plan is too aspirational, you’ll end up ordering takeout.

That’s how we meal plan in our house! I hope these tips are helpful. Are you a meal planner? What works best for you? Share in the comments!

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Today’s post is brought to you by my husband, Harley, to give you some insight into his POV when it comes to parenting! I hope you enjoy this - let me know in the comments if you would like more columns from the dad’s perspective, or ways we can support the dads in our lives! - Diana

How I Stay Healthy As A Dad

by Harley Goedhart

Staying healthy is challenging no matter what season of life you’re in, but when young kids are thrown into the mix, the time and energy you can dedicate to your health becomes much more limited.

One thing I realized after becoming a dad is that time is now my most valuable resource. I had to reevaluate how I maintain my physical, emotional, and nutritional health and focus on the habits that give me the biggest return on my investment.

I’ve always been a very active person. I was on both the track and cheer teams in college, and during those years, I spent four to six hours a day training. While I don’t work out nearly as much now, that period of my life helped build a habit of prioritizing movement. Those habits benefited not only my physical health but, as I would later realize, my emotional health as well.

After having a child, though, life changed dramatically. Activities that used to take up entire afternoons, like kayaking or jiu-jitsu, became much harder to fit into my schedule. I now have only a few hours each week for exercise, so I have to be selective about how I use that time.

One strategy that has worked well for me is choosing activities that accomplish multiple goals at once. Instead of driving somewhere for a workout, I’ll often take our dogs on a run in the morning or evening. That way, I’m exercising, caring for the dogs, and spending my limited time efficiently. As a parent, I’ve found that the habits I can maintain are the ones that fit naturally into my daily life.

Another thing I’ve learned is that consistency matters more than intensity. It’s much harder for me to work out sporadically once or twice a week than to follow a regular routine. When I’m inconsistent, I’m more sore, less motivated, and every workout feels like a bigger mental hurdle. But if I exercise five days a week and leave weekends for recovery and family time, I feel much better physically and mentally.

Having a plan and being able to communicate with your partner is also important. Diana and I coordinate schedules so she knows when I’ll be working out, and I know when she’ll be working out. That helps avoid disrupting her workday and holds me accountable. I’ve also simplified my workouts, so instead of trying to create my own routine, I take classes. At this stage of life, reducing mental load wherever possible is really valuable for me.

One of the reasons exercise remains such a priority is that it checks two boxes at once: physical health and emotional health. I’ve learned that when I don’t exercise regularly, my sleep suffers, my mood declines, and I become more restless and irritable. Staying active is one of the best ways I have for maintaining my mental well-being, which is important for everyone in my family.

The other major contributor to my mental health is sleep. Before becoming a parent, I could handle all sorts of challenges. I worked as a river guide in Patagonia, dealing with long days, extreme weather, limited food, and high-stress situations. As long as I got enough sleep, I was usually fine.

Then I had a baby who isn’t particularly interested in sleeping.

I just started drinking coffee this year, at 36. I’d never really needed it before, but after a few rough nights of sleep, a college friend made me a latte one morning, and the difference was remarkable. I went from grumpy and exhausted to happy and functional for the rest of the day.

I know that many people rely on caffeine to push through chronic sleep deprivation, and that’s not something I want to do or a great long-term strategy. My priority will always be getting enough quality sleep to feel rested and recovered. But right now, with a toddler and a baby on the way, coffee has been really helpful.

When it comes to nutrition, my primary goal right now is to get enough fiber. I try to eat around 35-60 grams a day spread through my meals (I don’t use fiber supplements).

Why fiber and not protein? Because the more I’ve learned from Diana, the more I’ve realized that fiber supports so many different aspects of health. It supports digestion, metabolic and cardiovascular health, and the gut microbiome. Since my time and energy are limited, I want to focus on habits that have the widest-reaching benefits. If health habits were bowling, fiber wouldn’t be knocking down one or two pins – it would be throwing a strike.

The other nutritional change I’ve made over the years is around how much meat I eat. When Diana and I first started dating, I thought our different eating habits would be a challenge (since I was a pretty big carnivore and she is a lifelong vegetarian). It turns out that if I want meat, I can always cook it separately and add it to whatever we’re making. The funny thing is that I’m usually too lazy to do that.

As a result, my meat consumption has dropped dramatically over the past decade. Most of the meat I eat now comes from restaurant meals, aside from the occasional burgers or fish we make at home.

When I do eat meat, I’m trying to make more intentional choices. I often opt for fish or shellfish instead of beef, pork, or lamb. Chicken has never been particularly difficult for me to cut back on, but I do enjoy the others and eating a good steak brings me a lot of happiness, so I don’t feel the need to eliminate them completely, nor do I think it would be sustainable for me to do so.

One lesson parenthood has reinforced is that health isn’t divided into neat categories. Nutrition, fitness, sleep, and mental well-being are all interconnected. Since I have less time and energy than I did before becoming a dad, I try to focus on habits that support multiple aspects of my health at once. The more boxes a habit checks, the more valuable it is for me to spend energy on.

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I’ve talked a lot about how we have a bit of a protein obsession, and in that, we’ve forgotten about other important nutrients, like fiber. In pregnancy, however, protein needs do go up, so it makes sense to pay a little more attention to how much protein you’re eating. It’s not something you need to obsess about, just to be mindful of.

It can be a good habit to identify both a protein and a fiber source at every meal. This is an easy way to make sure your meal is balanced without having to track.

How Much Protein Do You Need In Pregnancy?

You can estimate your protein needs based on body weight. These are general guidelines, and I do like to increase these numbers just a touch. A useful framework is:

• First trimester: about 0.8 grams per kilogram of body weight per day (the same recommendation for non-pregnant people)

• Second trimester: about 1.1 grams per kilogram per day

• Third trimester: about 1.3 grams per kilogram per day

To calculate, divide your weight in pounds by 2.2 to get kilograms, then multiply by the target for your trimester.

Example: If you weigh 150 pounds (68 kg):

• First trimester: ~54 grams/day

• Second trimester: ~75 grams/day

• Third trimester: ~88 grams/day

The National Academy of Medicine recommends eating about 71 grams per day during the second and third trimesters.

That’s also far below what you’ll often see online, which is typically 1 gram of protein per pound of body weight. This means a lot of people are trying to eat more in the 150-200 gram range. This is a ton of protein, which can make it really tough to get enough fiber. For most pregnant people, hitting around 70–90 grams per day is pretty doable, even for someone following more of a plant-based diet.

Easy Ways To Boost Protein

• Add a slice of cheese to your scrambled eggs

• Stir a scoop of Greek yogurt into oatmeal

• Add beans or lentils to your entrees. Think soups, bowls, salads, or tacos

• Slice baked tofu or tempeh into sandwiches or wraps

• Make a smoothie with plain protein powder and nut butter

• For a snack, opt for cottage cheese, edamame, roasted chickpeas, or a handful of nuts and seeds

• Top yogurt, oatmeal, or cereal with hemp, chia, or pumpkin seeds

• Swap regular pasta for lentil-based pasta occasionally

One-Day Protein Meal Plans

Below are two meal plans that deliver up around 100 grams of protein. One includes eggs and seafood, the other is plant-based.

Protein Meal Plan One

Breakfast: Eggs and Toast (20 grams of protein)

2 eggs scrambled. Slice of whole grain toast with 2 tbsp peanut butter

Snack (15 grams of protein)

¾ cup plain Greek yogurt with fruit

Lunch: Hummus wrap (30 grams of protein)

Large whole grain wrap, 3 tbsp hummus, greens, tomato, cucumber, slice of cheese

Snack (12 grams of protein)

1 slice whole grain toast, ¼ cup cottage cheese, ¼ avocado

Dinner: Salmon and Veggies (25 grams of protein)

3-4 oz baked salmon, roasted vegetables (broccoli, zucchini, carrots), ½-1 cup sweet potato or quinoa, olive oil, herbs, lemon

Protein Meal Plan Two (Plant-Based)

Breakfast: Tofu Scramble (25 grams of protein)

¾–1 cup firm tofu scrambled with vegetables, 1 slice whole grain toast with jam

Snack (12 grams of protein)

½ cup roasted edamame

Lunch: Mediterranean Wrap (32 grams of protein)

Whole grain wrap, 3-4 tbsp hummus, greens, cucumber, tomato, 3-4 oz tofu or tempeh

Snack (18 grams of protein)

Smoothie with soy milk, fruit, chia or hemp seeds, coconut or soy yogurt

Dinner: Bean chili (20 grams of protein)

¾ cup beans, vegetables, tomatoes, spices

Total: ~105 grams of protein

What are some easy ways you add protein into your day? Share in the comments your favorite protein-rich snack or meal.

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20-Minute Weeknight Dinners

Note from Diana: With a new baby and a toddler, dinner needs to be something we can make in under 20 minutes. I’m resharing this post because I know a lot of you want easy, quick, weeknight meal inspo too!

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.

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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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).

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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