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Nutrition for Mom

Janel F.
JANEL F.
Registered Dietitian
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Heathy mom? Healthy baby. Join the conversation and learn more about nourishing meal prep and nutrition plans for expecting, new, and on-the-go busy moms. Led by Janel Funk, Tinyhood Nutrition Expert, and Registered Dietitian.

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Have your own question?

Ask Janel, our Registered Dietitian!

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JANEL ADDED A NEW COMMENT!
What Can I eat?
AUBREY, PARENT OF 2 YEAR OLD

What fruits and veggies Can I eat that won’t give my baby gas or constipation?

Janel
JANEL

Hi Aubrey - the good news is, all fruits and veggies are safe until proven guilty! Certain veggies are more gas causing than others, and this MAY lead to gas in your breastfed baby. These cruciferous veggies include broccoli, cauliflower, brussels sprouts, cabbage and kale. However, these veggies are incredibly nutritious and should only be minimized or avoided in your diet if you notice they're making your baby more gassy or uncomfortable when you eat them. Acidic fruits such as citrus, kiwi, pineapple, and strawberries may cause temporary discomfort in your baby due to the high acid content, however this is no reason to avoid them completely.

Every baby is different, and they're constantly growing and changing, so even if you notice your favorite spicy broccoli dish caused your baby to be more gassy the first time, a few months later he may not even notice it! Also, the more varied your diet with delicious fruits and veggies, the better. Not only for the great nutrient benefits for you and baby, but also the flavor exposure. The foods you eat change the flavor composition of your breast milk and the more familiar baby is with these flavorful foods, the more likely he is going to enjoy them later in life once eating solids.

AUBREY

Thank you!!😊

JANEL ADDED A NEW COMMENT!
Vegetarian eating
JENNIE, PARENT OF 4 YEAR OLD

Hi Janel. I eat vegetarian 99% of the time. Besides beans, what are some other foods that are high in protein that you would recommend? Thank you.

Janel
JANEL

Hi Jennie, great question! When you say vegetarian, do you also eat eggs/dairy? If so, eggs, cheese, yogurt, cottage cheese, and kefir are all great sources of protein. If not, there are plenty of plant-based sources like tofu, tempeh (a fermented soy that is very high in protein), edamame, nuts and nut butters, chickpeas and lentils. Many other foods contain protein that counts towards your daily total, even if it is not a primary protein source. Oats or a slice of bread, for example, have a couple grams of protein each. Do those suggestions help?

JANEL ADDED A NEW COMMENT!
Easy meal ideas?
CAROL, PARENT OF 2 YEAR OLD

I'm finding it so hard to eat when I have a new baby to take care of! What are some quick and easy meals and snacks to help me heal postpartum and support breast feeding?

Janel
JANEL

With a new baby and wonky sleep schedule, it can be hard for many moms to make time to eat. But fueling your body is essential for recovery and to have the energy to take care of your little one! Stock your fridge and pantry with grab-and-go, nutritious snacks like Greek yogurt, string cheese, trail mix, granola bars, nuts, dried fruit, and hard boiled eggs. Some of these non-refrigerated items can be kept by your couch or bedside so you can grab them while you're nursing or snuggling with your baby. Enlist a friend or family member to make you big-batches of cooked oatmeal, chili or casserole so you can grab pre-cooked foods when you have a spare moment. Ready-made items like pre-cooked brown rice, rotisserie chicken and frozen mixed veggies can make a meal in minutes. And have water bottles handy around your house so you're reminded to hydrate!

JANEL ADDED A NEW COMMENT!
Morning sickness
ARLENE, PARENT OF 2 YEAR OLD

My pregnancy nausea is making it hard to eat, and I'm worried my baby won't get the nutrients she needs. What should I do?

Janel
JANEL

One of the easiest ways to quell pregnancy nausea is to eat! It sounds counterintuitive if you have zero appetite and feel too sick to take a bite of anything, but lack of food can actually perpetuate the nauseous feeling, so eating small, tolerable foods consistently throughout the day is the best way to keep nausea at bay. Even if that means a few crackers or bites of toast every hour to get some food in your stomach, you'll likely notice it'll help you start to tolerate more food (with more balanced nutrients) throughout your pregnancy.