Nutrition for Women with Grace Goodwin Dwyer

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Nutrition for Women with Grace Goodwin Dwyer

I help motivated moms & moms-to-be figure out what to prioritize when it comes to nutrition and breastfeeding. Work with me virtually or in Nashville, TN.

24/10/2023

ok, this one has major fine print involved! because

the most popular nutrition question I get from new moms is "what can I eat to boost my milk supply?"

it's SUCH a great question and I've been there - pumping/BF can be hard and we want anything that can help help, even the tiniest bit!

the quickest possible answer: there are no foods out there that RELIABLY and consistently help increase milk supply. the best approach to supporting healthy milk production (and feeling better postpartum) is focusing on eating frequently & eating enough of all foods!

***ALSO - super important - if you're struggling with low milk supply, see an IBCLC to help make sure you've got a full assessment of what's going on, as so many factors in both parent + bebe's health go into milk supply!***

MORE DETAILS:

--Some studies show "promising effects" for specific foods on milk supply. Much of this is survey research (self-reported)...which doesn't mean it's wrong, it just means we can't confidently draw a clear cause-effect relationship.

--Many cultures have traditional foods that are considered to support milk supply and postpartum healing...this is beautiful and awesome, and please embrace these if they are part of your culture!

--Foods that are traditionally considered "milk supporting" are also nutrient-dense - oats, flax, seaweed, pumpkin, etc. - so if you want to try these, go for it! There's no harm in eating them - there's only harm if they delay you from getting lactation-help that could could be more beneficial :D

--If you have found galactagogue foods that work for you, that is awesome (yay!!). As a RD/IBCLC, I can ethnically only advise what I know is reliably + consistently going to work for patients - and currently there aren't any foods I've seen work in that way.

would love to hear your experiences with foods + milk production! 💬💬

12/10/2023

have seen (or been told by relatives) a random list of things to not eat while breastfeeding / pumping?

chances are, you can eat ALL the foods.

if you’re worried about gas and tummy upset in your baby, the MORE likely cause of this is…
🍼normal infant gas (helped by burping, tummy time, bicycle legs, etc)
🍼latch/breastfeeding issues (swallowing air, gulping too quickly, super fast flow, and in rarer cases oral ties)
🍼an immature GI tract, esp. if your baby was born preterm (which will get better with time!)

🥬🥦 “but don’t cabbage, broccoli, garlic, etc cause gas?”

…they do in adults, yes!! - but the fiber in these foods that creates gas for us adults does NOT transfer though breastmilk. this one is a myth that gets perpetuated.

🥛”what about dairy and soy??”

…a small percentage of babies do have sensitivities or allergies to food proteins (dairy and soy being most common) that pass from parent’s diet thru breast milk.

➡️but MOST babies don’t have this - so there’s no need to consider cutting out foods unless your baby is also having symptoms like blood or mucus in their stool, colic, vomiting, etc.

TLDR: enjoy all the foods. If you’re worried about your baby’s gas, start first by looking at latch/feeding techniques & gas relief techniques before cutting out foods you don’t have to!

12/10/2023

if you’re wondering “hold up…what/when/how do I feed this baby???!”
llc and I have you covered!!!

join us for a STRONG START to SOLIDS, a collab with

join for a 60-min live virtual group class (after bedtime, so you can relax) next Tuesday, 10/17.

as an SLP who specializes in feeding, Jessica will give you the low down on exactly how to start solids, what gear you actually need, and exactly how baby’s eating skills develop.

As a dietitian, I’ll guide you thru portion sizes, foods to focus on, and how to navigate introducing allergens.

message me to join (or text/call the number listed) 🥕

28/09/2023

here’s exactly what I mean with specific foods:

what STUCK in the “cycle” looks like….
⏰ it’s mid-afternoon and you’re hungry
🫛…so you eat some snap peas + celery sticks (trying to be healthy!)
🥝…but that’s not filling enough, so 20 min later you have some fruit
🍿…but that’s not filling enough, so 15 min later you have some “skinny” pop corn
🫓…but that’s not filling enough so now you’re eating rice cakes
…and now you’ve eaten 4 different things, STILL aren’t satisfied plus now frustrated, so you overeat a few granola bars and a cookie and chips and then feel sick 🤢

^this happens to SO many of us - we’re genuinely trying our best… but actually setting ourselves up to feel crappy

ALTERNATIVE WAY (break that cycle):
⏰it’s midafternoon and you’re hungry
🥪 you get something that you know will be satisfying - e.g., a crunchy-peanut-butter and jelly sandwich on sourdough bread with a glass of chocolate (soy) milk
😊 you feel full and can happily move on, without further thinking about it

this shift can feel uncomfortable if you’re used to always searching for “what’s the lowest calorie option?”

…but let’s REFRAME the “healthiest” choice as one that’ll help you feel good and fill you up (so you can go live your life) 🙌🏼

26/09/2023

a re-intro, in case you’re new!

👋🏼 my name’s Grace.

I’m a Registered Dietitian who specializes in nutrition for fertility, pregnancy, and postpartum.

I’m also an IBCLC (board certified lactation consultant), to provide the best support for infant feeding & milk-making.

THE HILLS I’ll die on:

🏥you prob already know that maternal healthcare in the US is not great - nutrition advice included. I’m all about making that better. for me, that starts removing shame/blame/guilt from eating/feeding.

☑️ online nutrition & lactation info gets “black + white.” I’m here to help you see that you have multiple options, and figure out what fits you best. nuance!

🌮 I use a weight-neutral, non-diet approach because I’ve see diets fail on people literally 100s of times. they don’t work (longterm)!! so i help ppl find a better way.

👩‍👧I’m a parent, so I get it - it’s all tiring, meal prep is hard, feeding babies is exhausting! So I try to keep things simple and do-able.

💕💗

thanks for being “here”!

21/09/2023

are you somewhere between 20-70 years old?

if yes, odds are you have internalized at least one of these diet mentalities.

these may be holding you back from truly feeling healthier.

examples:
skipping breakfast bc you’re not hungry ➡️ feeling weak, bloated and headachey later

too busy to eat but also too scared to drink liquid calories ➡️ missing out on a GREAT opportunity to have a filling, energizing smoothie

using your willpower to avoid snacking ➡️ low blood sugar, eating past comfort at the next meal

you get the idea!

try challenging one of these ideas today 😘

14/09/2023

full transparency: I used to think affirmations were really silly 🥴

but - for whatever reason - I came around to them during pregnancy.

in a time of HUGE mind & body changes (some days excited, others paralyzed with anxiety, others tired and uncomfy)…having some reminders via affirmation really can be comforting.

dealing with the body/weight changes if pregnancy can be really hard. it takes up mental space for people.

while you can’t control exactly what your body does during pregnancy, you can nourish it, get curious about how to best support it, and give yourself grace thru that whole process.

screenshot these - maybe save as your phone background!? - and repeat them!!

12/09/2023

one of the biggest questions I get when I do nutrition consults with postpartum folks is…

“will drinking coffee make my baby fussy? or gassy?”

ANSWER 👉🏼 probably not!!!

(so go to starbies and order that pumpkin foam cold brew)

the main exception is babies born preterm and/or very small may be more sensitive to caffeine (which subsides over time, as they grow)

08/12/2020

visit the link in my bio to download a 💕free trimester-by-trimester snack guide for pregnancy 💕

both your nutrition needs and your symptoms evolve throughout pregnancy - and snacks can be a helpful tool for both!

COME for the snack ideas...and STAY for some nutrition knowledge about how your baby and body are changing as you move thru pregnancy!

not expecting? tag a pregnant friend below who might be interested!

07/12/2020

any food can be a snack, but thinking (just a little) strategically about pairing certain types of foods can make snacks more filling and energizing.

here’s why/how:

CARBS provide fast energy that helps you feel better right away

PROTEIN + FAT provide longer lasting energy that prevents a dip/crash feeling.
..pair those two together and you’re golden

if you have GDM, PCOS, or any other conditions that can impact blood sugar, this is particularly helpful!

04/12/2020

snacks are not just “extra” on top of meals.

rather, they’re a part of your daily nourishment.

as you can see, snacks help support...
- energy
- adequacy (getting enough)
- blood sugar stability
- GI symptoms
- mood

it’s NORMAL to need multiple snacks per day. (the exact # that’s right for you depends on your body and your routine!)

perhaps above all, snacks offer us flexibility - which is at the root of eating intuitively.

19/11/2020

rather than thinking of rest as the “absence” of movement or work, think of it as something you’re actively CHOOSING to do for your health.

art by .joan.short

rest is vital for everyone 🙌🏼

⬇️and if one of these applies to you, you definitely want to think about rest
- trying to conceive
- pregnant
- postpartum
- recovering from an eating disorder or disordered eating/exercise

now tell me....what will your rest look like?

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http://www.gracegoodwindwyer.com/

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24/10/2023

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28/09/2023

26/09/2023

21/09/2023

14/09/2023

12/09/2023

08/12/2020

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19/11/2020

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