The Nutrition Specialist, LLC

08/13/2023

I’ve counted no less than twelve different businesses calling themselves “[Insert Name] Nutrition” that have opened in our area since November of 2019.

08/13/2023

Include a variety of fruit and vegetables with meals and snacks.

08/13/2023

08/13/2023

08/13/2023

On the days that are harder, gentle reminder that your journey is a testament to your resilience.

08/13/2023

Hydration

Proper hydration is important to normal body function as well as healthy physical activity. Drinking the right amount of fluid before, during and after physical activity is vital to providing your body the fluid it needs to perform properly. Sports dietitians assist athletes by developing individualized hydration plans that enhance performance in training and competition while minimizing risks for dehydration, over-hydration and heat illness and injury.

Hydration Goal

The overall goal is to minimize dehydration without over-drinking. Adequate hydration varies among individuals. Practical ways to monitor hydration are:

Urine color. The color of the first morning's urine void after waking is an overall indicator of hydration status. Light colored urine is a sign of appropriate hydration. Darker colored urine, the color of apple juice, generally indicates inadequate fluids are being consumed throughout the day.
Sweat loss. Change in body weight before and after exercise is used to estimate sweat loss. Since an athlete's sweat loss during exercise is an indicator of hydration status, athletes are advised to follow customized fluid replacement plans that consider thirst, urine color, fluid intake, sweat loss and body weight changes that occur during exercise.
Minimize Dehydration

Dehydration can occur during any type of physical activity or in any type of weather. It doesn't have to be hot. You don't have to visibly sweat. You can become dehydrated in the water, at a pool or lake, or skiing on a winter day.

Dehydration results when athletes fail to adequately replace fluid lost through sweating. Since dehydration that exceeds 2% body weight loss harms exercise performance, athletes are advised to begin exercise well hydrated and to minimize dehydration by replacing fluids during and after exercise.

Be alert for conditions that increase your fluid loss through sweat.

Air Temperature: The higher the temperature, the greater your sweat losses.
Intensity: The harder you work out, the more you perspire.
Body Size and Gender: Larger people sweat more. Men generally sweat more than women.
Duration: The longer the workout, the greater the fluid loss.
Fitness: Well-trained athletes perspire more than less fit people. Why? Athletes cool their bodies through sweat more efficiently than most people because their bodies are used to the extra stress. Thus, fluid needs are higher for highly trained athletes than for less fit individuals.
Remember swimmers sweat, too. Like any athletic activity, when you swim, your body temperature rises and your body sweats to keep from overheating. You may not notice because you are in the water, but you can become dehydrated. Swimmers, from competitive athletes to families splashing around, need to drink fluids before, during and after swimming, even if you don't feel thirsty.

Warning Signs

Know the signs of dehydration. Signs may include:

Intense thirst
Exhaustion or increased perception of effort
Increased body temperature
Faster breathing and pulse rate
Confusion
Fainting
Fluid Replacement

Replace fluids during exercise to promote adequate hydration. Drink water rather than pouring it over your head. Drinking is the only way to rehydrate and cool your body from the inside out. Sports drinks are more appropriate than water for athletes engaged in moderate- to high-intensity exercise that lasts longer than an hour. Rehydrate after exercise by drinking enough fluid to replace fluid losses during exercise.

08/13/2023

Vitamin D Deficiency in Kids

Made in the body from exposure to sunlight, vitamin D plays an important role in bone health along with calcium. Vitamin D promotes the absorption of calcium and phosphorus and helps deposit these minerals in bones and teeth making them stronger and healthier.

The fortification of cow’s milk with vitamin D has greatly reduced the risk of vitamin D deficiency in children. However, the rising consumption of juice and soft drinks in place of milk along with less play time outside is increasing the risk of deficiency among kids, which can lead to rickets or defective bone growth.

Children older than 1 year need 600 IU of vitamin D every day. Make sure your child is getting enough vitamin D by including fortified milk with meals. For example, one cup of fortified 1-percent milk contains around 100 IU. Fish, such as salmon, mackerel and tuna, as well as egg yolks, and fortified breakfast cereals also contain vitamin D.

Talk with your child’s healthcare provider to determine if your child is meeting their vitamin D needs or if they may need a supplement. For guidance regarding serving fish to young children, visit the U.S. Food and Drug Administration’s website.

08/13/2023

High Protein Super Foods

When it comes to eating habits able to boost your metabolism, burn calories, and facilitate the conversion of fat into lean muscle, getting more protein should be at the top of your list. That said, strength and lean physique are not the only indicators of health. After all, even the beefiest bodybuilders aren't impervious to serious medical conditions like diabetes, heart attacks, Alzheimer's, stroke, and other illnesses that scientists and healthcare professionals have historically linked to diet quality. So, how do you set the stage for an increased intake of protein while also taking your other nutritional needs into consideration, especially if trying to lose weight? Keep reading to learn more about some of the healthiest high-protein superfoods you can eat, plus delicious, creative tips to help you incorporate more of them into your diet with ease.

1 Eggs
AMOUNT OF PROTEIN: 6.24 grams per egg (12.5% DV)
What makes this high-protein superfood so super:

"At around 78 calories, one large egg offers 6 grams of high-quality protein that keeps you feeling full," says Mara McStay, MS, RD. Eggs are also loaded with more than a dozen vitamins and minerals, including choline, selenium and vitamin D. The antioxidant content of eggs also contributes to its superfood status. Eggs are a versatile food, simple to prepare and delicious."

"An egg provides choline, a nutrient important for brain health including memory, thinking, mood and more," says Goodson. "It also provides lutein and zeaxanthin, two nutrients that are important for high health and can help protect your eyes from blue light emitted from screens."

How to enjoy this superfood: Scrambled, poached, or used in an omelet, there's an egg recipe out there for almost everyone. Level-up this high-protein superfood's nutritional impact by combining with veggies via our recipe for a Loaded Vegetable Frittata.

RELATED: Here's How Long Eggs Last—and How to Tell If They're Bad

2 Pistachios
AMOUNT OF PROTEIN: 12 grams per cup (24% DV)
What makes this high-protein superfood so super?

"Pistachios are a superfood that contains protein," says Manaker. "Not only are people getting protein when they eat these nuts, but they are also getting a boost of antioxidants, fiber, and phytonutrients."
Research shows that pistachio consumption is said to have anti-inflammatory properties and has been linked to improved cognitive function and reduced to beneficial outcomes in instances of high blood pressure, diabetes, cardiovascular disease, and even cancer.

How to enjoy this superfood: For a savory high-protein superfood-fueled snack, try our recipe for BBQ-Flavored Double Roasted Pistachios.

3 Lean beef
AMOUNT OF PROTEIN: 49.4 grams per lean strip steak (98.8% DV)
What makes this high-protein superfood so super?

"Lean beef is one of the best sources of zinc and iron—two nutrients that many people are not getting enough of in their diets," says Manaker. "Plus, the protein found in lean beef is highly absorbable, too."

"Beef provides 10 essential nutrients, including the superfood component antioxidant selenium, which can help fight free radicals in the body," adds Goodson. "It is also an excellent source—providing 20% or more of the Daily Value (DV)—of the following nutrients: vitamin B12, zinc, iron, niacin, and vitamin B6," she says. "Vitamin B12 is mostly found in animal foods, and beef is big provider of it."

How to enjoy this superfood: Simple to prepare, make Taco Tuesday a high-protein superfood fiesta with our recipe for Steak Tacos.

4 Lentils
AMOUNT OF PROTEIN: 47.2 grams per cup (94.4% DV)
What makes this high-protein superfood so super? This high-protein superfood is not incredibly satiating, but it's high-fiber content lends itself to supporting healthy digestion. Lentils are also low in sodium, saturated fat, and polyphenols, which studies show are associated with antioxidant activities.

How to enjoy this superfood: This high-protein superfood takes center stage with our delicious Healthy Simmered Lentils recipe.

5 Salmon

AMOUNT OF PROTEIN: 88 grams per 396 gram fillet (176% DV)
What makes this high-protein superfood so super?
"Salmon is a source of high-quality protein that also fuels the body with good fats and a slew of micronutrients," explains Manaker.

"Incorporating salmon into your diet is a must-have high-protein superfood," adds Dani Lebovitz, MS, RDN, a pediatric dietitian and founder of Kid Food Explorers. "This versatile fish packs 25 grams of protein per 3.5 oz., along with omega-3 fatty acids, and is an excellent source of B vitamins important for red blood cell production and converting food into energy."

"Salmon is one of the best sources of omega-3 fatty acids in the diet, its true superfood component. Omega-3s are the heart healthy fats that can help increase HDL (or 'good' cholesterol), and can help buffer the free radicals that can contribute to inflammation in the body," says Goodson. "Salmon also is a good source of vitamin D, a nutrient that is hard to find in the diet other than in dairy milk. It is also an excellent course of the antioxidant selenium."

How to enjoy this superfood: For a superfood-charged dinner that also includes healthy proteins, you can't go wrong with our recipe for Roast Salmon with Lentils.

6 Black beans
AMOUNT OF PROTEIN: 15.2 grams per cup (30.4% DV)
What makes this high-protein superfood so super?

"Beans bring it, when it comes to protein and superfood profile. They can promote heart health thanks to their fiber and potassium. Black beans are also rich in anthocyanins which can have antioxidant properties," says Sauceda.

How to enjoy this superfood: Another high-protein superfood double-whammy, our recipe for a Black Bean Omelet is an ideal breakfast to kick off a productive day.

7 Kamut
AMOUNT OF PROTEIN: 9.8 grams per cup, cooked (18% DV)
What makes this high-protein superfood so super?

This buttery, nutty grain is not only high in protein, but also selenium, amino acids, and vitamin E. One study published in the European Journal of Clinical Nutrition found that kamut can help reduce blood sugar, LDL (or "bad" cholesterol), and cytokines, which can cause inflammation throughout your body.

How to enjoy this superfood: This ancient grain is a great base for many modern flavors. We recommend a simple yet hearty high-protein superfood-packed kamut pilaf with kale, roasted pumpkin seeds, and roasted squash.

8 Chickpeas
AMOUNT OF PROTEIN: 14.5 grams per cup (29% DV)
What makes this high-protein superfood so super?

This protein-rich superfood also contains folate, fiber, iron, magnesium, manganese, phosphorus, among many other vitamins and minerals. Chickpeas are also considered a complete protein because they contain all essential nine amino acids our bodies need, but cannot make on their own.

How to enjoy this superfood: For a sensational high-protein superfood-centric Mediterranean-style meal, try our recipe for Grilled Salmon with Chermoula Chickpeas.

9 Cottage cheese
AMOUNT OF PROTEIN: 24 grams per cup (48% DV)
What makes this high-protein superfood so super?

"Cultured cottage cheese is a protein-power superfood. Cottage cheese is naturally high in protein, and when it's cultured, it's even better," explains Amanda Sauceda, MS, RD. "A cultured cottage cheese will contain live and active cultures which means you'll get probiotics that can have benefits for your gut and beyond."

How to enjoy this superfood: Why settle for basic pancakes, when you can have high-protein superfood stack using cottage cheese along with Greek yogurt, bananas, and whole wheat flour? Try our recipe for light, delicious Banana Pancakes.

10 Quinoa
AMOUNT OF PROTEIN: 8 grams per cup (16% DV)
What makes this high-protein superfood so super?

Like chickpeas, quinoa also contains all essential nine amino acids our bodies need but can't produce organically, thus qualifying it as a complete protein. It's also a great source of manganese, phosphorus, vitamin B1, folate, and magnesium, which aids in energy production, muscle function, blood pressure management, and blood sugar control.

How to enjoy this superfood: When lunchtime rolls around, you can't go wrong with a salad comprised of quinoa and other superfoods. Try our Warm-Kale & Quinoa Salad.

11 Amaranth
AMOUNT OF PROTEIN: 9.35 grams per cup (18.7% DV)
What makes this high-protein superfood so super?

Whether used in savory pilaf or a sweet porridge, this high-protein grain serves as an excellent source of a many vitamins and minerals, like magnesium, calcium, potassium, phosphorus, iron, manganese, and immune system-boosting zinc. Amaranth is also incredibly high in fiber, exceeding the fiber and protein content of both brown rice and wheat. Studies show this superfood has antioxidant properties and can also aid in lowering blood pressure and "bad" LDL cholesterol.

How to enjoy this superfood: More nutritious than even oatmeal, amaranth porridge is a great base to complement a variety of fruits and nuts. You can also thicken the texture and up the protein content even further by adding a dollop of nut butter.

12 Chia seeds
4.7 grams per 1-ounce serving (9.4% DV)
What makes this high-protein superfood so super?

"[Chia seeds have] almost 5 grams of protein per 2 tablespoons, as well as a super nutrient-dense boost of omega-3 fatty acids, powerful antioxidants, vitamins, and minerals, combating inflammation," says Lebovitz.

"Chia seeds are a great protein superfood; 100 grams of chia seeds have 16.5 grams protein," says Moushumi Mukherjee MS RDN. "It is a great source of fiber, calcium, magnesium, and omega-3s, which makes it a superfood. They offer all nine essential amino acids, making it a great vegetarian protein source."

"[Chia seeds are a] great for anyone trying to stay healthy, lose weight—it keeps you full and has a good amount of fiber," adds Mukherjee. "Chia seeds also have been proven to help with better blood sugar control, and are great for anyone trying to increase fiber in their diet."

How to enjoy this superfood: "Chia seeds added to smoothies, pudding, and baked goods are the perfect [way] to add protein," suggests Lebovitz.

13 Pumpkin seeds
AMOUNT OF PROTEIN: 13.7 grams per cup (27.4% DV)
What makes this high-protein superfood so super?

In addition to being high in protein, pumpkin seeds are also high in iron, potassium, phosphorus, magnesium, and zinc. They've also known to be an antioxidant and also have anti-inflammatory, antimicrobial, and anticancer effects on the body, according to many scientific studies.

How to enjoy this superfood: Instead of croutons, add a high-protein crunch to your salad using our recipe for Roasted Pumpkin Seeds. You can also enjoy this superfood straight-up by the fistful as a savory afternoon snack.

14 TEMPEH
AMOUNT OF PROTEIN: 33.7 per cup (67.4% DV)
What makes this high-protein superfood so super?

"Tempeh is a minimally processed fermented soy product. Their nutrient density, high fiber, and low saturated fat content make them a superfood in my book!" says Lori Alizieri Stevens, RD.

"Soy is a great source of B vitamins, especially folate, as well as minerals like calcium and magnesium. [Also,] soy has been linked to reduced risk of some cancers." In fact, one study published in Frontiers in Nutrition noted a that greater soy intake was significantly linked to a 10% reduced risk of cancer incidence.

How to enjoy this superfood: Though somewhat bland on its own, tempeh is a great canvas for bold flavors. Tempeh is an incredibly versatile plant-based protein that can be an excellent alternative to meats that tend to be higher in fat, calories, and sodium. For instance, after letting tempeh marinade in a sweet, smoky, and savory combination of ingredients, you can whip up a crispy, mouthwatering alternative to bacon, like this recipe from Minimalist Baker.

15 Edamame
AMOUNT OF PROTEIN: 18.4 per cup (36.8% DV)
What makes this high-protein superfood so super?

Along with being high in protein, these immature soybeans are another complete protein containing all nine essential amino acids. They are also a superb source of vitamin K, iron, calcium, potassium, magnesium, fiber, and antioxidants. Studies also suggest that they may lower LDL cholesterol, help regulate your blood sugar, reduce the risk for certain cancers, and may even help manage menopausal symptoms.

How to enjoy this superfood: "They can be eaten steamed or roasted for a crunchy snack," says Stevens.

16 Brazil nuts
AMOUNT OF PROTEIN: 19 grams per cup (38% DV)
What makes this high-protein superfood so super?

As Senchuk previously noted, Brazil nuts are unique because not only are they protein-rich, but also they contain selenium—a nutrient that, according to Harvard T.H. Chan School of Public Health, can "help to make DNA and protect against cell damage and infections; these proteins are also involved in reproduction and the metabolism of thyroid hormones."

How to enjoy this superfood: Jazz up your usual trail mix by throwing in a handful of these high-protein, South American snack.

17 Bone broth
AMOUNT OF PROTEIN: 14 grams per cup (28% DV)
What makes this high-protein superfood so super?

"Bone broth is a high-protein super food that contains specific amino acids and nutrients linked to decreased inflammation, better gut health, and less joint pain," says Bianca Tamburello, RDN. "And there's more, the collagen and amino acids in bone broth may improve skin elasticity and moisture for a natural glow and promote better sleep."

How to enjoy this superfood: "As a registered dietitian, I recommend Azuluna Farms Chicken Bone Broth because it's pasture-raised and packed with a whopping 14 grams of protein and 8 grams of collagen in just 8 ounces."

18 Almonds
AMOUNT OF PROTEIN: 19.5 grams one cup, sliced (39% DV)
What makes this high-protein superfood so super?

Although almonds may be tiny, their protein-packed punch is mighty. Along with being high in protein, almonds are also rich in antioxidants, healthy fats, vitamins, and minerals—including B2, fiber, manganese, and magnesium. Furthermore, research suggests that these vitamins and minerals have been associated with helping to lower the risk for Alzheimer's, cancer, heart disease, and can promote healthy blood sugar and blood pressure levels. As a filling and nutrient-dense snack, they can even help you cut calories.

How to enjoy this superfood: Add more texture to your oatmeal or amaranth porridge by tossing in a handful of almonds. They also make a great crunchy gluten-free salad topping in lieu of pita chips or croutons. For a sweet yet nutritious tasty dessert using almonds, give our Healthy Fresh Fruit and Cream Tart recipe a try!

19 Yogurt
AMOUNT OF PROTEIN: 12.9 grams per cup (25.8% DV)
What makes this high-protein superfood so super?

"One cup (8 oz.) of yogurt provides approximately 12 grams of protein and just under 50% of your daily calcium needs," says Goodson. "Its superfood component is probiotics. These are the live and active bacteria (good bacteria) that promote gastrointestinal health and have been shown to help with digestion as well as reduce negative digestive symptoms like gas, bloating, diarrhea, etc."

How to enjoy this superfood: For added satiating creaminess in your smoothies, a little yogurt in your blender can go a long way. Also, as a sagacious donkey once said in the film Shrek, "Everybody loves parfaits." Layer yogurt with fruit and nuts for a sweet, protein-rich treat. Unsure of the right flavor combo? Check out our recipe for Yogurt with Pineapple, Kiwi, Mango, and Ginger Syrup.

20 A2 milk
A2 Milk
Courtesy of a2 Milk Company
AMOUNT OF PROTEIN: 8 grams per cup (16% DV)
What makes this high-protein superfood so super?

Another dairy superfood, the nutrients in A2 milk are beneficial to your body in more ways than one.

"A2 milk contains the numerous nutrients milk is known for: protein, calcium, B vitamins, phosphorus, potassium, vitamin D, etc. But unique to A2 milk is the absence of the A1 variant of the beta-casein protein, which is thought to be the problematic pro-inflammatory component in cow's milk," says Senchuk. "Without that pesky A1 beta-casein, milk might make a comeback as a respected, high-protein, bone-building superfood."

"A2 milk might help with constipation, but we still need more research," adds Senchuck.

How to enjoy this superfood: A2 milk can be a great addition to smoothies. For a colorful, superfood-packed breakfast, you can also pour A2 milk over a warm muesli bowl with blueberries, shaved coconut, and roasted pumpkin seeds.

21 Black-eyed peas
Black eyed peas
Shutterstock
AMOUNT OF PROTEIN: 12 grams per cup (24% DV)
What makes this high-protein superfood so super?

Black-eyed peas are not only high in protein, but they also contain about 6 grams of dietary fiber and around 3 grams of iron per cup, equating to 26% and 16% of your Daily Value, respectively. They're also a great source of magnesium, accounting for 21% of your Daily Value for this mineral.

How to enjoy this superfood: Black-eyed peas are a nutritious soul food staple. To capitalize on their benefits, stew with smoky chicken sausage and spices, and serve alongside a sautéed leafy green medley of collard greens and kale—and add hot sauce for extra heat.

08/07/2023

Did you know that zucchini is considered a summer squash? Summer squashes get their name from being harvested early, in the summertime. There's a wide variety of summer squashes and lots of healthy recipes to include them in, so give them a try!

08/07/2023

Chocolate Chip Cookie Dough Dip Recipe

This chocolate chip cookie dough dip is higher in protein and lower in added sugar than raw cookie dough — plus it’s safe to eat, making both kids and parents happy! Try it with fresh fruit or lightly salted pretzels for a satisfying snack.

Ingredients

5 ounces silken tofu
3 ounces light cream cheese
2 tablespoons rolled oats
2 tablespoons unsalted peanut butter
3 tablespoons brown sugar
½ teaspoon pure vanilla extract
¼ tablespoon salt
1 tablespoon unsweetened vanilla almond milk
¼ cup chocolate chips

Directions

Before you begin: Wash your hands.

Remove tofu from packaging and rinse in cool water to remove excess moisture from packaging.
Place tofu on a plate between two paper towels and place a heavy object — like a 15-ounce can — on top.
After approximately 5 minutes, remove the paper towels. Use a new, clean paper towel to pat the tofu dry. The goal of compressing tofu is to remove excess water.
Put tofu in the base of a food processor or blender along with the cream cheese, rolled oats, peanut butter, brown sugar, vanilla, salt and almond milk. Puree until creamy and smooth, scraping down sides as you go.
The dip's texture should be similar to pudding. Depending on the power of your food processor or blender, you may need to add an additional tablespoon of almond milk.
Add in the chocolate chips and pulse three or four times to combine.
Remove dip and place in a serving bowl. Enjoy with fresh fruit, graham cracker squares, or lightly salted pretzels for a sweet and savory treat!
Cooking Tip

Use your favorite type of milk in place of vanilla almond milk.
Nutrition Information

Serving size: ¼ cup
Serves 5

Calories: 174; Total fat: 9g; Sat. fat: 3.5g; Chol.: 10mg; Sodium: 406mg; Carb.: 18g; Fiber 2g; Sugars: 15g; Protein 6g

08/07/2023

Increase Your Children's Nutrition Know-How

Helping your kids understand how to read food labels prepares them for making smart food choices their whole lives. Whether in the supermarket, at home or at school, there are many opportunities to teach your child about nutrition.

For younger children, focusing on MyPlate food groups and eating mindfully is a great place to start. Older children and teens can learn about individual nutrients on the Nutrition Facts label and how to decipher food label claims.

Home

Teaching children the basics of nutrition and label-reading can be done easily at home, with many examples of foods they like to eat with nutrition information on hand. Try some of these tips to teach them about healthful eating.
Enlist your child to help plan a meal based on MyPlate. Discuss themes such as varying protein sources, choosing whole grains and selecting colorful fruits and vegetables.
When snacking, have your teen take a look at the Nutrition Facts label and serving size to discover what is in the food they're eating.
Supermarket

Label-reading in the supermarket is important because that's where most of the food in the home comes from. Send your child on a scavenger hunt to find nutritious options:
Canned fruit packed in water or their own juices.
Frozen vegetables with no salt added.
Whole-grain cereal that is low in sugar and high in fiber.
Lunchroom

It might be hard to monitor what foods children eat in the lunchroom, so it is best to encourage them to make healthy choices.
Challenge your child to pack a lunch modeling MyPlate.
Encourage your child to read the labels of cafeteria items, and choose items low in added fats, sugars and salt.
Review cafeteria menu offerings and discuss with your child what options they might choose that would provide each of the food groups in MyPlate that together create a balanced, healthful meal. (For example, ask your child what they will take for a vegetable, fruit, whole grain and protein food.)
Leave a friendly note for your child about the healthy options in their lunch and why they are included.
Learn more about Nutrition Fact labels and changes to their layout by visiting the FDA website.

For more tips on setting your child up for healthy nutrition for life, consult a registered dietitian nutritionist.

08/07/2023

Breastfeeding Basics for Healthy Babies

It's no secret that breastfeeding offers several benefits for baby and mom. Multiple organizations, including the Academy of Nutrition and Dietetics, recommend babies be fed exclusively with breast milk for the first six months. Breast milk's unique antibodies help protect infants from numerous illnesses and diseases. Breastfeeding also helps reduce a nursing mother's risk of diabetes, breast and ovarian cancers and post-partum depression.

Breastfeeding has both environmental and economic benefits since it eliminates the cost and waste associated with formula production and plastic bottles. Depending on the formula brand, breastfeeding may also save your family $1,000 to $4,000 per year.

While breastfeeding is a natural way to feed a baby, new moms need information and support to be successful. Here are some steps to set you up for breastfeeding success.

Before Your Baby Arrives

The third trimester of pregnancy is a great time to learn about breastfeeding, so you can be informed and confident when the baby comes.

Take a breastfeeding class. Check availability at your hospital, doctor's office or Women, Infants and Children, or WIC, clinic. Learn about community resources such as lactation consultants, so you'll know whom to call with questions or concerns.
Read about it. Check out books and pamphlets from the clinic, hospital or library. The more you know, the more relaxed you'll be in your new role as a breastfeeding mom.
Prepare your home. Find a comfortable chair with good arm and back support. If you are comfortable and well supported, it will be easier to hold and nurse your baby.
Tell everyone about your plans to breastfeed. Let your family, friends, doctor, hospital nurses and pediatrician know your plan to give only breast milk to your baby and that you'll need their support.
Talk with your employer. Many businesses are required to allow nursing mothers time and a private space, other than a bathroom, to express their breast milk for the first year after pregnancy.
At the Hospital

Healthy newborns know how to find the breast and how to suckle. They just need plenty of snuggle time with mom to practice latching and help mom build up a good milk supply.

Start nursing as soon after delivery as possible. The best time to start is within the first hour after your baby is born, perhaps right in the delivery room. The first feeding will be short, about 10 minutes.
Room-in. When possible, having your baby with you, instead of in the nursery, allows you to respond to your baby's hunger cues immediately and can make your first days of nursing more successful.
Nurse on demand. Signs such as increased alertness or activity, rooting toward your breast or mouthing all are signs that your baby is hungry. Typically, crying is a late signal of hunger. The more milk your baby removes from your breasts, the more milk you will make. As reassurance, you can't "spoil" your baby by feeding on demand.
Ask for help. Most hospitals have a lactation specialist who can help you find solutions if you're experiencing difficulties with early breastfeeding.
During the First Year

Your breasts likely will make enough milk in response to your baby's growing needs. Most infants will need several feedings through the day and night, especially during the first few weeks — about eight to 12 times every 24 hours. That's because a newborn's stomach is small and because nutrient needs are exceptional during rapid growth and development. Frequent nursing helps establish your milk supply and keeps your breasts from becoming hard and swollen.

Relax and make yourself comfortable. Find a comfortable position in a supportive chair and you won't feel much tension in your neck, back and shoulders. Or lie down with pillows strategically positioned to help you support your baby.
Take care of yourself. Breastfeeding moms need plenty of nutrient-rich foods and fluids to maintain their stamina while producing milk. Make sure to get enough rest. Many moms take a nap while their babies sleep.
Turn to resources for support. If you need help figuring out how to breastfeed while working or going to school, or if you have an infant with special needs, check with your pediatrician, lactation specialist or a registered dietitian nutritionist.
While breastfeeding is nature's way of providing ideal nutrition for infants, the "art" of breastfeeding might not come as naturally. Like learning any new skill, the keys to success are knowledge, practice and the support of family, friends, and perhaps coworkers and employers.