Today’s guest post is courtesy of Stephanie Clarke MS, RD and Willow Jarosh MS, RD of C & J Nutrition. They are registered dietitians who offer customized nutrition plans for individuals through home visits, by phone, e-mail, and one-on-one sessions.
Visit their site and sign up for Nutrition Stew, their monthly e-newsletter, for recommendations, seasonal recipes, and other practical tips for incorporating good nutrition into your lifestyle. You can also follow them on Twitter at CJ Nutrition, where they tweet what they eat!
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Two things are clear from the second you bring your new baby home:
1. You really need to take care of yourself and 2. You feel like you don’t have any time to take care of yourself.
But good nutrition is extremely important in recovering from birth, maintaining your energy to take care of a new baby (then a toddler, a young child, teen, and on and on) all while meeting your health and weight goals. We’ll introduce you to six foods that are truly multi-taskers, – versatile, tasty, and each packed with nutrients that are especially important to new moms (vitamins D, A, and C, calcium, protein, zinc, copper, and omega 3 fatty acidstt )… and we’ll also give you some tips for simple ways to incorporate these super food staples into your diet.
1. Wild Salmon (fresh or canned): The pink fleshy fish contains vitamin D and the omega 3 fatty acid DHA. Few foods contain either of these nutrients – but salmon has them both in large amounts! It’s also a great source of lean protein. Canned wild salmon is as easy to prepare as canned tuna and is available at most supermarkets. Whether canned or fresh, choose wild salmon (rather than farm raised) because studies show that it is
lower in mercury and it’s better for the environment!
Simple uses: Add canned salmon to a whole wheat wrap with hummus and fresh veggies, snack on salmon salad and whole grain crackers, or top a piece of fresh salmon with mustard and maple syrup and toss under the broiler.
2. Plain Low-fat Yogurt: Packed with calcium, protein, and gut friendly probiotic bacteria, plain yogurt is extremely versatile. Look for a nonfat or low fat version to reduce saturated fat and choose organic if possible. Bonus: Choose nonfat
Greek style yogurt and you’ll pack in double the protein of the regular varieties.
Simple uses: Use plain yogurt as a foundation for a healthy breakfast by adding berries, nuts, and whole grain cereal or a topping for oatmeal; a sour cream substitute for topping baked potatoes and soups, or adding to burritos and fajitas; a base for fruit or veggie dips; or in fruit smoothies.
3. Quinoa: This ancient grain (pronounced Keen-wah) is a whole grain that’s easier to prepare than rice, packs in twice the protein of most other grains, and provides a hefty dose of important minerals like iron and magnesium. If you’ve never tried or seen it before, it’s round and fluffy, a little larger than cous cous in size, and delicious!
Simple uses: Cook up a big batch and store it in your refrigerator to use as a ready-to-eat side dish that goes with just about any meal. Or, get creative and use quinoa as a breakfast grain by adding milk, fruit, and nuts; a pilaf with dried fruit, veggies, and nuts; or a hearty addition to soups and stews.
4. Dark Green Leafy Vegetables: Kale, collard greens, watercress, broccoli rabe, and spinach supply a host of important vitamins and minerals, including vitamins A and C, calcium, and iron as well as phytochemicals, like beta carotene and lutein, which protect against many forms of cancer. Cruciferous veggies (broccoli, Brussels sprouts, bok choy, cabbage, etc.) are exceptional sources of vitamin A, vitamin C, and calcium as well as phytochemicals.
Simple uses: Spray kale with olive oil cooking spray and bake until crispy for a “kale chip” snack; add any greens to a prepared soup to up the flavor factor; sauté greens with olive oil and garlic for a simple side dish that goes with almost any main course.
5. Nuts and seeds: Nuts like walnuts, almonds, peanuts, and pine nuts as well as sunflower, flax, and pumpkin seeds are excellent sources of healthy fats that are important for you and baby. Walnuts and flaxseeds provide a healthy dose of omega 3s, while nuts like peanuts are rich in magnesium and iron. Simple uses: Adding nuts and seeds to cereal or yogurt as a snack or to salads, pasta dishes, and as a crust on fish, not only ads lots of flavor but the fat can help you feel more satisfied with your meal too!
6. Beans and lentils: Beans and lentils are some of the most versatile foods AND they deliver health benefits. When combined with whole grains, beans provide complete protein. But unlike most sources of lean protein, beans pack in lots of fiber too. Choose no salt added or low sodium canned beans (rinse before using).
Simple uses: Sprinkle beans on salads, stir into soups, mash up and use as a veggie dip or a spread for sandwiches and wraps.
{ 3 comments }
How weird is it that I have eaten all 6 of these things today?! I never get an A+ for eating. (So I won’t add on that in addition to these foods I also ate ice cream, a box of red hots and several handfulls of chocolate chips… oh yes I did.)
.-= charlotte´s last blog ..Trend Watch: Soft Porn Fitness =-.
Yogurt is great to use for a facial, too. It tighten and refreshes the skin.
Indeed these are just the kind of food that mothers need. I appreciate that you’ve mentioned these superfoods here. Good luck.
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