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Nutrition for the Breastfeeding Mom

Vanessa T.
VANESSA T.
Pediatric Dietitian
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Have you been making a bee line for the frozen food aisle lately? Put back that frozen pizza and get some real food on your plate! Join us for quick, easy meal fixes, and much more. Led by Registered Dietitian, Vanessa Thornton.

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VANESSA ADDED A NEW COMMENT!
Make-ahead meals
EMMALYN, PARENT OF 2 YEAR OLD

I'm still getting the hang of breastfeeding, and definitely don't have much time in the kitchen. Do you have any meal ideas that I could prep in advance on Sundays?

Vanessa
VANESSA

I’m in the same boat- it’s tough feeding yourself when you are so focused on feeding your little one! Here are some ideas that have worked well for me:

- slow cooker stews, chilis and soups: freeze in individual serving sized Tupperware containers and heat up throughout the week.
- slow cooker pulled chicken or pork: dump raw meat in the crockpot with a bottle of your favorite BBQ Sauce. Cook on low for 6-8 hours and pull the meat apart with a fork. Scoop some onto a bun or into a pita pocket through the week.
- pasta salad: make a big batch of whole wheat pasta. Add your favorite veggies and a few cubes chckien breasts. Drizzle with olive oil and Parmesan cheese or your favorite salad dressing. Eat straight from the fridge as a pasta salad or heat up a bowl for a warm lunch.
-Quesadillas: layer grilled chicken, shredded cheese, peepers and onions between two tortillas. Grill in pan until cheese is melted and tortillas are golden brown. Make 3-4 ahead of time and cut each into sections. Grab a few sections each day at lunch for a one handed meal.

VANESSA ADDED A NEW COMMENT!
Pre-workout snacks
PATRICIA, PARENT OF 2 YEAR OLD

Do you have any recommendations for fueling my workout? Is there a general rule of thumb for grams of protein, carbs, and fats?

Vanessa
VANESSA

Hi Patricia,

Protein has become a buzzword in the workout world. While high protein foods like dairy, nuts and eggs are an important part of a balanced diet, these foods are better to eat after a workout for recovery. Pre-workout, you actually want to fuel your muscles with carbohydrates. Try a piece of fruit or even a small granola bar and a glass of water before hitting the gym, then a snack of protein and carbohydrates after you hit the showers- think Greek yogurt or 1/2 a sandwich. Adding some extra small snacks throughout the day is especially important when breastfeeding and exercising so you give your body the extra energy it needs to keep producing milk for your little one.