The.Baby.Dietitian

The.Baby.Dietitian Registered Dietitian + International Board Certified Lactation Consultant.

I just sent "Your Baby Just Turned One - Here's What Changes 🎉" to my 20.9K+ subscribers. Be sure to get on my list to g...
06/23/2026

I just sent "Your Baby Just Turned One - Here's What Changes 🎉" to my 20.9K+ subscribers. Be sure to get on my list to get the next one straight to your inbox.

06/03/2026

Absolutely nothing. This is a completely normal refrigerated bottle of breast milk. That thinner fat layer? completely normal.

A thin fat layer on refrigerated pumped milk does not mean your milk is low in fat or inadequate for your baby. Breast milk is highly variable, and the thickness of the fat layer only represents a small snapshot in time.

When refrigerated, breast milk fat separates and rises to the top, but a thin layer does not mean the total fat content over a 24-hour period is low. The overall 24-hour fat content a baby receives is relatively stable, even if individual bottles look different.

Our bodies are designed to respond to the needs of our babies and make milk that fits their unique nutrient needs. There is no need to stress over the way your milk looks when pumped and the fat naturally separates.

You also can’t change the amount of fat in your milk. You can change the type of fat in your milk (think omega-3s), but increasing fat in your diet does not increase the fat content of your milk. ✅ comment freebie and I can send you my full guide on maternal diets impact on breast milk nutrition ⭐️

If feeding on demand, your baby is gaining weight well and following their curve, has adequate diaper output, and is latching effectively — there is no need to worry!

As always, if you are questioning whether your baby is feeding well and meeting their nutrient needs, reach out to an IBCLC, pediatric dietitian, or pediatrician for the support you need.

SAVE and SHARE this ✨Friendly reminder that ALL foods can fit in a balanced diet - here are just some snack swaps if you...
06/02/2026

SAVE and SHARE this ✨

Friendly reminder that ALL foods can fit in a balanced diet - here are just some snack swaps if your kids are consuming quite a bit of packaged snacks and you want some more nutritious alternatives. ⭐️

These are some of my favorite snack swaps for babies, toddlers, and kids. Most of these snack upgrades contain more whole food ingredients, lower amounts of added sugar, and lower amounts of sodium.

➡️ Key point: I like to focus on whole foods making up the majority of our kiddos intake and having nutrient dense packaged snack options for quick options. No packaged snacks are needed or required in your child’s diet if you don’t want to serve them! 👏🏻

❌ Some of these snack swaps are more expensive alternatives, if you can’t afford - don’t stress it. Make sure to offer nutrient dense whole foods whenever possible! ✅

➡️ Reminder, some of these snacks may be for kids with more advanced feeding skills so always monitor your child to ensure they can safely consume the food.

Check out my highlight labeled “bars” for my reviews on some of the most popular bar brands found in stores. ✨

I can send my full packaged snack e-book your way if you comment “snack” below.

06/01/2026

I’ve been there—teething baby who suddenly won’t eat anything 😩

My go-to pediatric dietitian tip? Offer something cool + soothing that includes nutrition 👇

Stonyfield No Added Sweeteners Baby Yogurt Cups are perfect for 6+ months—easy portion sizes, smooth texture for sore gums, and nutrients like protein, calcium, and vitamin D 🤍

Plus, they’re organic whole milk with no added sweeteners—exactly what I look for when feeding babies. A brand I trust 🙌

05/30/2026

Salmon Bites 👌🏻

Instructions
1. Drain cans of seafood, then flake on a plate and search for any bones or skins - remove and discard.
2. Add the rest of the ingredients along with flaked seafood in a bowl and stir until everything is distributed evenly.
3. Add into mini muffin pan.
4. Bake at 350 for 15-20 minutes. Internal temperature should reach 145 degrees if using egg.
5. Serve and enjoy.

Regarding omega-3s:

* 95% of US Children do not currently consume enough omega-3s in their daily diet to meet their nutritional needs based on the US Dietary Guidelines. PMID: 34134803. Murphy RA, Devarshi PP, Ekimura S, et alLong-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011–2012BMJ Open 2021;11:e043301. doi: 10.1136/bmjopen-2020-043301

* This survey data showed that EPA and DHA intakes were consistently lower than guidelines, with children, teenagers, females, and pregnant women having some of the largest dietary gaps. Only 7.3% of children consumed oily fish which is one of the top sources of omega-3 fatty acids. PMID: 31781570

Comment “omega3” and I’ll send my full blog post + e-book on this topic.

Do you think your baby eats enough omega3s?

05/28/2026

I wholeheartedly believe that even though my delivery wasn’t what I expected or prayed for it was exactly what needed to happen to keep me and baby girl healthy and alive. So very thankful we are on the other side of this! Thankful for my prayers not being answered the way I wanted them to be. God is good, all the time.

I JUST uploaded my birth story blog + my blog on how I left the hospital exclusively breastfeeding after a six-day NICU stay ➡️ comment “blog” and I’ll send them your way.

Disclaimer: No VBA2C was attempted, baby girl was breeched and came at 37 weeks 3 days due to possible placental abruption but not confirmed.

Hope this is helpful ⭐️Comment “first” for my free first week meal plan when starting solids and follow for evidence-ba...
05/27/2026

Hope this is helpful ⭐️

Comment “first” for my free first week meal plan when starting solids and follow for evidence-based baby led feeding guidance + all the recipes you need.

05/26/2026

2 ounces of sardines provides roughly 0.7-0.8g of omega-3. Children between 1-3 years of age need 0.7g of omega-3/day.

**For infants, the AIs apply to total omega-3s. For age 1 and older, the AIs apply only to ALA because ALA is the only omega-3 that is essential. The IOM did not establish specific intake recommendations for EPA, DHA, or other LC omega-3s.

Other food sources of omega-3 include: salmon, flaxseed oil, flaxseed, soybeans, walnuts, mackerel, edamame, cod, tuna, chia seeds.
* Omega-3s play a key role in development and growth especially surrounding brain health, visual development, cardiovascular health and immune system.
* 95% of US Children do not currently consume enough omega-3s in their daily diet to meet their nutritional needs based on the US Dietary Guidelines. PMID: 34134803. Murphy RA, Devarshi PP, Ekimura S, et alLong-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011–2012BMJ Open 2021;11:e043301. doi: 10.1136/bmjopen-2020-043301
* This survey data showed that EPA and DHA intakes were consistently lower than guidelines, with children, teenagers, females, and pregnant women having some of the largest dietary gaps. Only 7.3% of children consumed oily fish which is one of the top sources of omega-3 fatty acids. PMID: 31781570
* Very few American children met even the lowest recommendations for EPA and DHA intake. PMID: 29523147

If you have more questions around what are the best and worst fish options for kids, comment “omega3” and I will send my full blog + ebook on this topic.

Do you love grilling out as much as we do? Here are some helpful suggestions to make grilling safer for the whole family...
05/25/2026

Do you love grilling out as much as we do? Here are some helpful suggestions to make grilling safer for the whole family. I know many of these suggestions may decrease the flavor of your favorite meats, if we are only serving grilled meats occasionally you may not need to worry about following all the recommendations listed here.

We have research studies that show that some of the chemicals created when grilling - like HCA and PAH, increase cancer risk. This excerpt from NIH: National Cancer Institute explains this well:

“Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when muscle meat, including beef, pork, fish, or poultry, is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame. In laboratory experiments, HCAs and PAHs have been found to be mutagenic—that is, they cause changes in DNA that may increase the risk of cancer.
HCAs are formed when amino acids, sugars, and creatine or creatinine react at high temperatures. PAHs are formed when fat and juices from meat grilled directly over a heated surface or open fire drip onto the surface or fire, causing flames and smoke. The smoke contains PAHs that then adhere to the surface of the meat. PAHs can also be formed during other food preparation processes, such as smoking of meats.

HCAs are not found in significant amounts in foods other than meat cooked at high temperatures. PAHs can be found in other smoked foods, as well as in cigarette smoke and car exhaust fumes.”

-https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet

General recommendations:
✅Enjoy grilled food in moderation alongside a diet full of fruits and vegetables (aka cancer fighting foods!)
✅Use the tips outlined here to reduce the risk when grilling!

Comment “grill” for my FREE grilling out with baby handout

05/23/2026

Did you know babies can use an open cup from birth? And did you know there are several ways to supplement a baby besides a bottle?

Two Cochrane reviews found that preterm infants randomized to cup feeding (vs. bottle feeding) were significantly more likely to be fully breastfed at discharge. 👍

Pro tip: If supplementation is needed at birth, using methods like cup feeding instead of a bottle may help prevent flow preference and support a successful breastfeeding relationship.

Benefits of cup feeding:

✅ Allows tongue movement similar to the suckling reflex used during breastfeeding
✅ Lets babies pace their own feeding

Here are La Leche League’s tips for cup feeding:

👉 Sit your awake baby upright on your lap, supporting their neck and shoulders with your arm or hand.

👉 Place the rim of the cup on your baby’s lower lip and tilt it until the milk reaches their lip. Your baby will explore the liquid with their tongue and begin to lap or sip the milk. The first few attempts may take a few minutes.

👉 Don’t pour the milk into your baby’s mouth. Keep the cup resting at their lower lip and allow them to pause and rest as needed.

👉 Your baby will let you know when they’re finished by turning away or showing other feeding cues.

👉 Try practicing with another adult first to get comfortable with the angle and flow of the liquid.

Have you heard of cup feeding or tried it before?

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