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Ask a dietitian
Send a question and get an answer from a dietitian or medical student — usually within about 24 hours.
Nutrition
Nourish your body, every day
Real food, real support, made for motherhood. Built with partner dietitian offices and a medical student from the School of Medicine in Columbia.
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Recipes
Simple, nourishing meals built for the amount of time and hands you actually have.
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Nutrition guides
Plain-language information on eating well through pregnancy, recovery and feeding.
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Monthly Zoom sessions
One to two live Q&A sessions a month with partner dietitian offices. Open to any mom.
Recipes
Food that fits the day you're having
Short ingredient lists, few dishes, and most of them keep for tomorrow.
One-handed overnight oats
5 min + overnight
Oats, milk, chia and whatever fruit you have. Made the night before, eaten with a baby on your other arm.
- Breakfast
- No cook
- Fibre
Sheet-pan chicken and vegetables
35 min
One tray, one temperature, enough leftovers for tomorrow's lunch. Protein-forward and very forgiving.
- Dinner
- Leftovers
- Protein
Freezer lentil soup
40 min
Iron-rich and cheap. Make a double batch and freeze it flat — a good thing to have on hand before delivery.
- Freezer
- Iron
- Batch
Savoury yoghurt bowl
5 min
Greek yoghurt, olive oil, salt, cucumber, toasted seeds. Protein without another sweet thing.
- Snack
- Protein
- No cook
Nursing-station trail mix
5 min
Nuts, dried fruit and dark chocolate in a jar by wherever you feed. Calories that don't need two hands.
- Snack
- Batch
- Energy
The big salad that keeps
20 min
Sturdy greens, a grain, a protein and a jar of dressing. Assembles in a minute for three days running.
- Lunch
- Batch
- Vegetables
Nutrition guides
The general information, in plain language
Reviewed by our nutrition partners. Educational only — it doesn't replace advice from your own provider.
Eating enough while breastfeeding
Milk production takes real energy — usually a few hundred extra calories a day, plus more fluid than you think. The most common issue we see isn't the wrong food, it's not enough of it. Keep something you can eat one-handed wherever you feed, and drink water at every session.
Iron, and why you might be exhausted
Blood loss during delivery can leave iron stores low for months, and low iron feels a lot like ordinary new-parent tiredness. Red meat, lentils, beans and fortified cereals all help, and vitamin C alongside them improves absorption. If exhaustion isn't improving, ask your provider about a ferritin check.
Protein across the day, not all at dinner
Recovery and tissue repair go better with protein spread across meals rather than saved for the evening. A rough target is a palm-sized portion at each meal plus a protein-containing snack — eggs, yoghurt, beans, fish, chicken, tofu.
Feeding yourself when there's no time
Perfect is not the goal. A stocked freezer, a few things that need no cooking, and accepting every offer of food are all legitimate nutrition strategies in the fourth trimester.
Supplements: what's usually worth it
Many providers suggest continuing a prenatal vitamin while breastfeeding, and vitamin D is commonly recommended in our region. Supplements interact with medications and conditions, so run your list past your OB, midwife or dietitian rather than a website.
Monthly Zoom sessions
One to two live Q&A sessions a month, open to any mom
Each session is hosted with a different partner dietitian office. Come with a question or just listen — cameras stay off if you’d rather. Dates are announced by email and on Instagram.
Ask a dietitian or medical student
Send us your question
Most questions are answered within about 24 hours. If something is urgent, please contact your own provider.