Introducing Jasmine Swier, Your Partner In Motherhood Nutrition

Introducing Jasmine Swier, a Registered Dietitian, Certified Diabetes Care and Education Specialist, and founder of Building Blocks Nutrition. Her passion is helping mothers thrive at every stage of motherhood—whether you're preparing for pregnancy, navigating postpartum recovery, or managing your family’s nutrition.

She is a mom of two and knows firsthand the challenges mothers face when trying to care for themselves while nurturing their families. She started Building Blocks Nutrition just eight weeks postpartum, driven by a desire to empower other moms to nourish themselves during one of life’s most demanding and transformative stages. Her goal has always been to help mothers rebuild their strength, reclaim their confidence, and find joy in food and wellness, even amidst the chaos of motherhood.

With nearly a decade of experience, she brings both clinical expertise and a deep understanding of the realities of motherhood to her work. She’s worked in a variety of settings helping mothers and children at Phoenix Children’s Hospital, WIC, and lived in Zambia for two years providing Maternal and Child Nutrition Support as a Peace Corps volunteer.

She specializes in supporting mothers at every stage of motherhood—from fertility and pregnancy to postpartum and pediatrics. With a holistic yet evidence-based approach, she helps moms nurture their bodies and their families while honoring their unique needs so that nutrition becomes a joyful, sustainable part of your life. Her practice is rooted in the belief that food should be enjoyed—not feared—while empowering families to thrive. Together, we’re offering a range of services designed to help you feel supported and empowered as you navigate this transformative time, including:

Individualized Nutrition Consults to address your specific nutrition goals.
Personalized Meal Plans that nourish recovery and support your family’s health and provide personalized nutrition prescriptions.
Bi-Monthly Check-Ins to ensure accountability and progress.
Ongoing Support and Guidance to help you build sustainable habits that work for you.

Our mission is to ensure you feel supported, confident, and empowered as you regain strength and balance. Jasmine’s care extends beyond food—she is committed to helping you create a life where health and happiness go hand in hand.

Let’s work together to make your postpartum journey one of growth, resilience, and joy.

Here’s some of her top postpartum nutrition tips:

1 Prioritize Protein: Protein is essential for tissue repair and energy, especially during recovery. Aim to include high-quality sources like eggs, chicken, beans, and fish in every meal.
2 Include Healthy Fats: Fats, particularly omega-3s, support brain health and hormonal balance. Include foods like avocado, nuts, seeds, and fatty fish.
3 Hydration is Key: Breastfeeding mothers need additional fluids. Drink water consistently throughout the day, and consider nutrient-dense options like bone broth or herbal teas.
4 Focus on Nutrient Density: Opt for foods rich in vitamins and minerals like leafy greens, sweet potatoes, and whole grains to replenish postpartum stores.
5 Simplify Meals: Use batch cooking or slow cooker recipes to save time and reduce stress during the busy postpartum period.

Recipes

Crockpot Chicken and Sweet Potato Stew

Ingredients:

1 lb chicken breasts (or thighs)
2 medium sweet potatoes, diced
2 cups baby spinach
1 cup chopped carrots
1 onion, diced

3 garlic cloves, minced
4 cups chicken broth
1 tsp turmeric
1 tsp smoked paprika
Salt and pepper to taste

Instructions:

1 Add all ingredients except spinach to a crockpot.
2 Cook on low for 6-8 hours or high for 4-5 hours.
3 Shred chicken with a fork and stir in spinach until wilted.
4 Serve warm and enjoy!

Lactation-Friendly Protein Energy Balls

Ingredients:

1 cup rolled oats
½ cup almond butter (or peanut butter)
¼ cup ground flaxseed
2 tbsp chia seeds

¼ cup dark chocolate chips
¼ cup dark chocolate chips
2-3 tbsp honey (or maple syrup)
1 tsp vanilla extract

Instructions:

1 Mix all ingredients in a bowl until well combined.
2 Roll into 1-inch balls and place on a baking sheet.
3 Refrigerate for 30 minutes or until firm.
4 Store in an airtight container in the fridge for up to a week.

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