Nutrition for Moms – Chat Recap & Giveaways

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Our Nutrition for Moms Facebook chat was a huge success! We covered a lot of material on nutrition for moms during the hour-long chat, so we’re recapping the discussion in one easy to digest post. We also have several nutrition-related goodies to give away, so be sure to read through to the end of the post for information on how to enter.

nutrition for momsChat Expert Panel – Bridget Swinney, RD and author of Eating ExpectantlyMelissa Burton, RD and CDE, Carrie Chacon, Chief Nutrition Officer of SNAC and fitbook by fitlosophy (chat sponsor)

Q1: How can you maintain a healthy diet during pregnancy when you’re nauseous or dealing with strong unhealthy cravings? 

Summary of expert answers (to read the complete answers, visit our Facebook page):

  • Consider eating cold, blander foods like cottage cheese and fruit, boiled eggs, crackers with peanut butter, smoothies, etc.
  • The smell and taste of lemon has also been shown to help.
  • Ginger ale (and ginger in other forms) is also a tried and true therapy for nausea.
  • Regarding unhealthy cravings—I encourage moms to turn their unhealthy cravings into healthier ones. Craving salty? Eat baked tortilla chips with guacamole and antioxidant rich salsa. Craving crunchy? Nosh on toasted walnuts or almonds.

Q2: Is cutting calories safe while breastfeeding? Will it impact milk supply? Are there certain foods NOT to cut out?

Summary of expert answers (to read the complete answers, visit our Facebook page):

  • If you’re over the hump of the first two months of breastfeeding and maintaining a minimum calorie intake of 1500-1800 calories per day (below which can impact milk supply), it is okay to consider engaging in a weight loss effort.
  • An exclusively breastfeeding mother needs to take in 300-500 calories per day above what was needed to maintain pre-pregnancy weight.
  • Rapid weight loss (more than 1.5lbs/week), drastic calorie reduction (or excessive exercise without calorie repletion) can impact milk supply.
  • 4 important nutrients that shouldn’t be overlooked during breastfeeding include: calcium, vitamin D, vitamin B 12, fluoride.

Q3: Advice to make sure my child who is a very picky eater has a healthy, balanced diet? Is it okay to give in and only let him eat the few things he likes? 

Summary of expert answers (to read the complete answers, visit our Facebook page):

  • Most children move through this stage as healthy as ever, but getting past this stage can be nerve-racking. Here are a few tips to keep your picky eater healthy: add pureed vegetables whenever possible, choose healthy versions of your child’s favorite foods, keep serving sizes small and aim for a nutritionally balanced week, not day.
  • Continue to offer a wide variety of foods, stay positive and when he is ready to branch out he will. Talking about food and how it works in his body is a great way to encourage him to try new things.
  • Don’t classify foods as “good” or “bad” and don’t use food as a reward.
  • Give your child choices, then he feels more in control which is important during the toddler years when they are demanding more independence.

Q4: Does logging food/drink intake really help you lose weight or reach other health goals? 

Summary of expert answers (to read the complete answers, visit our Facebook page):

  • Research shows that you lose twice the amount of weight in the same amount of time JUST by writing down what you eat.
  • Even if you’re pregnant and not trying to lose weight, logging intake and looking at it from a week’s glance really helps to identify problem areas.
  • I always go back to writing things down when I feel myself slipping. It brings me back on track.
  • The benefit of tracking your food intake is it keeps you honest and it increases your awareness.
  • Focus on how you feel and don’t obsess over calories. Take in nutrient rich foods in smart portions.

Q5: Is soy bad to eat if you’re pregnant with a boy or breastfeeding a boy?

Summary of expert answers (to read the complete answers, visit our Facebook page):

  • There is lots of misinformation about soy. My take is that whole soy foods provide a healthy protein source that can be eaten along with a variety of other foods. I recommend soy just like I would fish or chicken or beef—in moderation. Soy does contain plant estrogens, which do have health benefits. But like anything else, there can be too much of a good thing!

Q6: Favorite healthy meal when you’re really short on time?

Summary of expert answers (to read the complete answers, visit our Facebook page):

  • Greek Yogurt with a high fiber cereal and eggs.
  • My blue corn nacho salad! top blue corn chips w/ground turkey, black beans + 1oz sharp cheddar. zap in the microwave for 1min, then top with a TON of shredded spinach, salsa, avocado + a dollop of non-fat plain greek yogurt!
  • The perfect meal for moms-to-be and breastfeeding mommies: entrée salad with ready-to-eat greens or spinach, leftover sliced beef, shrimp or rotisserie chicken, with walnuts, whole grain crackers or toast and a yogurt parfait for dessert.
  • Tacos.
  • Skinnytaste.com has lots of great recipes.

GIVEAWAY TIME!

Here are the nutrition for moms goodies that we have to give away:

nutrition for moms giveaway

To enter, leave a comment on this post answering these two questions: 

  1. What is your mom status (pregnant, will be pregnant soon or not pregnant and won’t be soon)? 
  2. What topic would you like the next Fit for Expecting Facebook chat to cover?

Special thanks to fitbook, Eating Expectantly and SNAC for their generosity!

Entries are considered incomplete if both questions aren’t answered. Limit one entry per person. Entries must be received by 11:59pm PT on August 1, 2013. Fit for Expecting will select potential winners from all eligible entries. Fit for Expecting (info@fitforexpecting.com) will email notifications to the potential winners. If an email response is not received by 11:59pm PT on August 5, 2013, that individual is no longer eligible and Fit for Expecting will select another individual.

 

4 Comments

  1. Michelle Thayer
    Michelle Thayer07-23-2013

    Q1. What is your mom status (pregnant, will be pregnant soon or not pregnant and won’t be soon)?

    A1. I am a new Mom (little one just turned 5 months old) and hope to try again for #2 early next
    year. Resumed my old workout routine 8 weeks after delivery and feeling great!

    Q2. What topic would you like the next Fit for Expecting Facebook chat to cover?

    A1. How about diet and exercise to help with fertility?

  2. sheena burch
    sheena burch07-23-2013

    I am currently 21 weeks pregnant with my second baby. My first is one years old. Not sure which topic should be next 🙂

  3. chamaine
    chamaine07-23-2013

    Breastfeeding mama to a 6month old who is just starting to try solids so any info on healthy but easy first foods would be great

  4. Stephanie L.
    Stephanie L.07-23-2013

    1: Just found out I’m pregnant 🙂
    2: Losing weight/maintaining safely while pregnant

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