Did you know if you eat half a plate of veggies at meal times, you will get all the folic acid you need? Or that you need vitamin D in order to absorb calcium? These are just a couple of the helpful tips our Moms-2-Be group learned from Amy and Sarah, who joined us from the Nutrition and Psychology program at Bastyr University.
Amy discussed with us the importance of eating whole foods. Whole foods are foods that are not processed or refined - basically, food that’s not been changed in any way, or that has been changed very little. It’s what you eat straight from the garden.
Processed foods are manufactured through different methods to transform raw ingredients into packaged foods. These foods need certain ingredients so they will last longer on the shelves. Some of the artificial ingredients used include monosodium glutamate (MSG), flavors, preservatives, hydrogenated oil, fillers, and artificial sweeteners. Whole foods typically do not contain added ingredients, such as salt, carbohydrates, or fat and are just better for you. LESS IS MORE!
Also! Say goodbye to the Nutritional Pyramid, and take a look at the new “My Plate” planner. This is the new model for measuring your daily intake of nutrition, and it’s super helpful! Here are some quick tips:
Grains: 6 oz./day
Veggies: 2.5 cups/day
Fruits: 1.5-2 cups/day
Milk: 3 cups/day
Proteins: 5-5.5 oz./day (1 oz. of protein is equal to a tablespoon of peanut butter, 1/4 cup cooked beans or tofu, 1 egg, 12 almonds, 12 pistachios) another hint: 3 oz. is about the size of a deck of cards or the palm or your hand.
And here are some helpful hints from Moms-2-Be participants have for getting protein and nutritional needs throughout the day!
1. Cook a dozen hard-boiled eggs at the beginning of the week! Eggs are packed with protein, and hardboiled eggs are great on their own, or in a salad with some fruit and nuts. However you like them, they are easy and quick.
2. Canned salmon is a fast and easy source for omega, protein and vitamin D. You can make salmon patties for salmon burgers or mix it like tuna fish for sandwiches.
3. Some other fish is good to eat, but don’t eat too much because it contains mercury. You can eat up to 12 oz. a week of shrimp, salmon, pollock, catfish, and canned light tuna. It’s recommended that you eat no more than 6 oz. of Albacore White Tuna.
3. NUTS! NUTS! NUTS! Carry a bag of mixed nuts around with you! Nuts are a great source of protein, iron and omega! Add some nuts with your salad to give it a little extra crunchy kick!
4. A tablespoon of molasses is also a great source of iron!
5. Another helpful tip is to cook all your deli meats before eating them and putting them in sandwiches. This will help you avoid Listeria.
6. Remember to avoid non-pasteurized cheeses and milk, such as cotija, brie, blue cheese and feta. Hard cheeses are your best bet!
By eating healthy you are ensuring you are getting all your nutritional needs and that of your growing baby. The foods you eat are what helps your baby develop!
Filed under: Healthy Birth Outcomes Tagged: 2011, Bastyr University, Child, Diet, Education, Food, Mental Health, Mother, Nutrition, Obesity, postaweek2011, Pregnancy, Prenatal Care, Seattle, Women, YWCA
