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MomsPumpHere Blog for breastpumping and breastfeeding moms and moms to be.

Easy Healthy Meal Plan for Nursing Moms

Easy Healthy Meal Plan for Nursing Moms

As a dietitian and mom of two little ones (big-sister Lailah who is 2 and-a-half, and smiley thumb-sucking Yael, 5 months) I am often asked if I practice what I preach. My answer, a definite “yes!”

In my years of nutritional counseling I have yet to put my client’s on a “diet.” Instead I guide them toward sustainable lifestyle and dietary changes based on their needs. Of course, every person has different nutritional requirements depending on where they are in their life stage, especially when it comes to lactation.

For the moms who are exclusively breastfeeding, I want you to remember one thing that may seem obvious but often overlooked - you are your baby’s only source of nutrition and hydration for the first 6 months of life. Every ounce of delicious baby goodness your baby gains is coming directly from you (pretty amazing, I know!), so let's make it count!

There are many nutrition and lactation resources out there on what to eat or how much, in fact, I’ve contributed several of them, but there are few on implementation, such as when and how often. Like I said, I practice what I preach! As a mom who is exclusively nursing, here is a template I have created for you to follow:

Early morning

Upon waking drink a tall cup of water. Remember, drinking more fluids will not directly result in increased milk output. However, drinking enough will prevent you from dehydrating!


Make it a routine to fill a cup of water the night before to keep on your nightstand as your “wake up” glass.


Eat a balanced meal (whole grains, lean proteins, healthy fats, serving of fruit or vegetable) within half hour of waking up. Try a small bowl of oatmeal made with low-fat or skim-milk, topped with a teaspoon of chia seeds, a handful of crushed walnuts, and a medium sized sliced banana.

Mid Morning Snack

Within 2 hours of breakfast consume a snack that contains ~200 calories, protein and fiber such as an omega-3 hard-boiled egg, with a cup of cherry tomatoes, and several whole grain crackers. Rehydrate with non-caloric, unsweetened fluids.


Where are the vegetables? Choose a well-balanced meal such as a large salad made on a bed of baby spinach, topped with chopped celery, sweet bell peppers, ½ cup of cooked quinoa and a can of drained sardines. Choose a light non-cream based dressing such as olive oil, lemon juice and salt/pepper to taste.


This is a good time to refill your water bottle.

Not sure if you are drinking enough? Take the urine color challenge: pale- to-light yellow means that you are well-hydrated. Keep in mind - bright highlighter yellow-green urine just means you are eliminating extra vitamins from your prenatal (no-biggie!).

Mid Afternoon Snack

Provided you had lunch around 12pm -1pm, consuming a snack around 3-3:30pm will hold you till dinner-time and prevent you from over eating. Don’t forget, choose a snack with protein, fiber and around 200 calories. Try a cup of plain low-fat or non-fat Greek yogurt, with 1 cup of fresh berries and stir in a teaspoon of ground flax seed.


Aim for your last meal of the day around 6/6:30pm. Again, think balance - protein/grain/vegetable. Try sautéed chicken breast with garlic, sliced mushrooms and zucchini atop whole-wheat spaghetti, bathed in a light marinara sauce.

After Dinner Snack

Think of the same guidelines as before - try a cup of edamame in the pod (protein) and a small apple with the skin (fiber).

See a trend? Have balanced meals, eat smaller portions, eat frequently, and hydrate!

(To register for the Pregnant Island Health and Wellness Event click here)

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DEFINITION OF NURSING ROOM - (Lactation Room & Breastfeeding Room)

A Nursing Room is a dedicated private room other than a bathroom, that is shielded from view and interruption from the public, which is used by nursing mothers to express breast milk by breastfeeding or breastpumping.


  • Comfortable seating
  • Table
  • Outlet to connect electric breastpump
  • Sink for cleaning nursing equipment
  • Lockable door
From Pregnancy and maternity, to infants, toddlers, parenting and motherhood, MomsPumpHere does its best to help new moms make the transition from nursing at home to breastfeeding or breastpumping for their babies in public. Pregnancy was challenging enough mother's health, finding a nice comfortable spot to nurse your baby shouldn't be.

Workplace Lactation Accommodation Laws

Section 7 of the Fair Labor Standards Act of 1938 (29 U.S.C. 207) is amended by adding at the end the following:

    1. (r)An employer shall provide—

      (A) a reasonable break time for an employee to express breast milk for her nursing child for 1 year after the child’s birth each time such employee has need to express the milk; and

      (B) a place, other than a bathroom, that is shielded from view and free from intrusion from coworkers and the public, which may be used by an employee to express breast milk.
    1. An employer shall not be required to compensate an employee receiving reasonable break time under paragraph (1) for any work time spent for such purpose.
  1. An employer that employs less than 50 employees shall not be subject to the requirements of this subsection, if such requirements would impose an undue hardship by causing the employer significant difficulty or expense when considered in relation to the size, financial resources, nature, or structure of the employer’s business.
  2. DEFINITION OF LACTATION ROOM - (Nursing Room & Breastfeeding Room)

    A Lactation Room is a dedicated private room other than a bathroom, that is shielded from view and interruption from the public, which is used by nursing mothers to express breast milk by breastfeeding or breast pumping.

    Lactation Room Guide -