Nutrition Tips for a Healthy Pregnancy

Reviewed by Leda Tello, RD, LD, CDCES

Pregnancy is a unique and exciting time, but it also comes with the responsibility of ensuring both your health and the health of your growing baby. Proper nutrition is key to a healthy pregnancy, and it can be confusing to navigate the myriad of advice available. This blog will provide essential tips on nutrients, foods to avoid, and maintaining a balanced diet during pregnancy.

Essential Nutrients

Folic Acid: Folic acid, or folate, is vital in preventing neural tube defects, which affect the brain and spinal cord. The CDC recommends that pregnant women get at least 400 micrograms of folic acid daily, especially during the first trimester. Sources include leafy green vegetables, fortified cereals, and legumes.
Iron: Iron supports the increased blood volume during pregnancy and prevents anemia. Pregnant women should aim for 27 milligrams of iron daily. Good sources include lean meats, spinach, and iron-fortified cereals. Pairing iron-rich foods with vitamin C-rich foods like oranges can enhance absorption.
Calcium: Calcium is crucial for developing your baby’s bones and teeth. Pregnant women need about 1,000 milligrams of calcium daily. Dairy products, fortified plant-based milks, and leafy greens are excellent sources.
Omega-3 Fatty Acids: Omega-3s, particularly DHA, are important for the development of the baby’s brain and eyes. Sources include fatty fish like salmon, flaxseeds, and walnuts. Pregnant women should consume at least 200 milligrams of DHA per day.
Protein: Protein is a building block for your baby’s tissues and organs. Pregnant women should aim for about 70 grams of protein daily. Sources include lean meats, eggs, beans, tofu, and nuts.

Foods to Avoid

Raw and Undercooked Seafood and Meat: These can harbor harmful bacteria and parasites. Ensure all meat and seafood are cooked thoroughly.
High-Mercury Fish: Fish like swordfish, king mackerel, and tilefish have high levels of mercury, which can affect the baby’s developing nervous system. Opt for lower-mercury options like salmon, shrimp, and canned light tuna.
Unpasteurized Dairy Products and Juices: These can contain harmful bacteria like Listeria, which can cause pregnancy complications. Always choose pasteurized options.
Excess Caffeine: High caffeine intake is linked to an increased risk of miscarriage and low birth weight. Limit caffeine to 200 milligrams per day, roughly one 12-ounce cup of coffee.
Alcohol: No amount of alcohol is safe during pregnancy, as it can lead to fetal alcohol syndrome and other developmental issues. It’s best to abstain completely.

Maintaining a Balanced Diet

Eat a Variety of Foods: Ensure you get a range of nutrients by eating a colorful array of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Stay Hydrated: Drink plenty of water throughout the day to support increased blood volume and amniotic fluid. Aim for at least 8-10 cups daily.
Frequent, Small Meals: Eating small, frequent meals can help manage nausea and heartburn. Include a balance of protein, carbs, and fats in each meal.
Prenatal Vitamins: These supplements are designed to cover nutritional gaps and should be taken as recommended by your healthcare provider.
Listen to Your Body: Pay attention to hunger and fullness cues. Pregnancy is not the time for restrictive diets; focus on nourishing both yourself and your baby.

A healthy pregnancy diet is about balance, variety, and mindfulness. By prioritizing essential nutrients, avoiding harmful foods, and maintaining a balanced diet, you can support a healthy pregnancy and give your baby the best start in life.

Sources

Centers for Disease Control and Prevention. (2020). "Folic Acid." Retrieved from CDC.

Mayo Clinic. (2021). "Nutrition and healthy eating: Pregnancy nutrition: Foods to avoid during pregnancy." Retrieved from Mayo Clinic.

American Pregnancy Association. (2021). "Omega-3 Fatty Acids and Pregnancy." Retrieved from American Pregnancy Association.

By following these guidelines, you can feel confident that you’re providing the best nutritional foundation for your baby’s development while also taking care of your own health.

Making Healthy Eating Fun for Kids

Reviewed by Leda Tello, RD, LD, CDCES

Are you battling with a picky eater at home? You're not alone! Many parents face the daily challenge of encouraging their children to eat a balanced diet. While it can be frustrating, the good news is that there are plenty of creative and effective strategies to help your little one develop healthy eating habits. Here are some practical tips to make mealtime a more enjoyable and nutritious experience for everyone.

1. Get Creative with Presentation

Children are more likely to eat foods that look fun and appealing. Try turning fruits and vegetables into playful shapes or arranging them into colorful patterns. Use cookie cutters to make sandwiches, cheese, or fruit slices into stars, hearts, or animals. The more visually appealing the food, the more interested your child will be in trying it.

2. Involve Your Kids in Meal Preparation

Children are more likely to eat something they've helped prepare. Invite your child to join you in the kitchen and let them assist with age-appropriate tasks like washing vegetables, stirring ingredients, or setting the table. This hands-on experience can make them feel more invested in the meal and more willing to taste new foods.

3. Introduce New Foods Gradually

Instead of overwhelming your child with a plate full of unfamiliar foods, introduce new items one at a time alongside their favorite dishes. This gradual approach can help them become more comfortable with new tastes and textures without feeling pressured.

4. Make Mealtime a Positive Experience

Create a pleasant and relaxed atmosphere during meals. Avoid using food as a reward or punishment and try not to force your child to eat something they don't want. Encourage a positive dialogue about food and praise your child when they try something new, even if they don't end up liking it.

5. Offer a Variety of Choices

Providing a range of healthy options gives your child some control over what they eat, which can reduce resistance to trying new foods. Include a mix of fruits, vegetables, proteins, and whole grains at each meal, and let your child choose what they want to eat from the selection.

6. Lead by Example

Children often imitate the behaviors of adults. Show them how much you enjoy eating a variety of healthy foods. When they see you trying and enjoying new foods, they’ll be more likely to follow suit.

7. Keep Portions Small

Large portions can be intimidating for picky eaters. Start with small servings of new foods and encourage your child to take just one bite. If they like it, they can always have more. This approach makes trying new foods less daunting.

8. Make Healthy Snacks Accessible

Keep a variety of healthy snacks within reach for your child. Pre-cut fruits and vegetables, yogurt, nuts, and whole-grain crackers are great options. Having these nutritious snacks readily available makes it easier for your child to make healthy choices.

9. Be Patient and Persistent

It's common for children to need multiple exposures to a new food before they accept it. Don't give up if your child refuses food the first time. Keep offering it in different ways and at different times, and eventually, they may come around.

10. Educate Your Child About Nutrition

Teach your child about the benefits of healthy eating in a fun and engaging way. Use colorful charts, books, or videos to explain how different foods help their bodies grow strong and healthy. Understanding the why behind healthy eating can motivate them to make better choices.

Conclusion

Dealing with picky eating behaviors can be challenging, but with patience, creativity, and consistency, you can help your child develop healthy eating habits that will last a lifetime. Remember, the goal is to make mealtime a positive and enjoyable experience. By involving your child in meal preparation, offering a variety of choices, and being a good role model, you'll set the stage for a healthier, happier eater. Happy mealtimes!

Sources

Get Creative with Presentation:

Academy of Nutrition and Dietetics. "Make Healthy Eating Fun for Kids." EatRight.

Involve Your Kids in Meal Preparation:

American Heart Association. "Cooking with Your Children." Heart.org.

Introduce New Foods Gradually:

Mayo Clinic. "Children's Nutrition: 10 Tips for Picky Eaters." Mayo Clinic.

Make Mealtime a Positive Experience:

Nemours KidsHealth. "Dealing With a Picky Eater." KidsHealth.

Offer a Variety of Choices:

Harvard T.H. Chan School of Public Health. "Healthy Eating for Children." The Nutrition Source.

Lead by Example:

Centers for Disease Control and Prevention (CDC). "Healthy Eating for a Healthy Weight." CDC.

Keep Portions Small:

Cleveland Clinic. "10 Tips for Picky Eaters." Cleveland Clinic.

Make Healthy Snacks Accessible:

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). "Healthy Eating Tips for Kids." NIDDK.

Be Patient and Persistent:

American Academy of Pediatrics. "HealthyChildren.org." HealthyChildren.

Educate Your Child About Nutrition:

U.S. Department of Agriculture (USDA). "Choose MyPlate: Tips for Preschoolers." Choose MyPlate.

The Best Choices When Eating Out: Italian Restaurant Edition

By Leda Tello, Registered Dietician at LBU

Your family should spend quality time together around the dinner table. It may not always seem like a good idea to eat at an Italian restaurant, but if you follow our tips, it can be.

Minestrone soup

This filling vegetable soup is a wonderful way to get a range of vitamins, minerals, and fiber. It can be prepared with a range of vegetables, including tomatoes, onions, carrots, and celery, as well as legumes like beans or lentils.

Bruschetta

This traditional hors d'oeuvre is made by spreading garlic on toast and topping it with tomatoes, basil, olive oil, and salt. It's an easy way to prepare tasty fresh vegetables.

Caprese salad

Fresh mozzarella, tomatoes, and basil are used to make this salad, which is topped with balsamic vinegar and olive oil. It's a nutrient-rich choice that is light and refreshing.

Chicken or fish alla puttanesca

This dish is made with tomatoes, olives, capers, and anchovies. It is often served with pasta, and this will increase total calories of the dish.

Pizza with vegetable toppings

Instead of high-calorie meats and cheeses, try topping your pizza with vegetables like bell peppers, mushrooms, olives, and onions.

Risotto

Arborio rice, a short-grain Italian rice, is used to make risotto. It is cooked in broth and frequently combined with vegetables including peas, mushrooms, and asparagus. It's a creamy, filling dish that has some protein and healthy carbs.

Despite being examples of nutritious foods, the foods in the above list should all be consumed in moderation. Particularly during supper, portions at restaurants are excessively large. Look at the internet menu before going out to eat so you can choose a dish that will meet your daily calorie needs.

For more information, please contact:

Leda Tello, RD, LD, CDCES

Certified Diabetes Care and Education Specialist

(214) 540-0303

Nutrition for Optimal Health: Eating for Preventive Care

Nutrition for Optimal Health:

Eating for Preventive Care

By Leda Tello, Registered Dietician at LBU

The prevention of chronic diseases and the maintenance of good health both heavily rely on nutrition. Consuming a nutritious diet that is well-balanced can enhance general well-being and advance optimal health. Here are some recommendations for healthy eating:

1. Consume a range of fruits and veggies

Make an effort to consume a variety of fruits and vegetables each day, such as berries, dark leafy greens, and colorful produce. These foods include significant amounts of important vitamins, minerals, and antioxidants that can help stave off chronic illnesses.

2. Pick whole grains

Whole grains, like quinoa, brown rice, and oatmeal, are nutritious sources of fiber and other essential nutrients that can help lower the risk of diabetes and heart disease. Eat a variety of fruits and vegetables: Aim to eat a variety of fruits and vegetables every day, including dark leafy greens, berries, and colorful produce. These foods are high in essential vitamins, minerals, and antioxidants, which can help prevent chronic diseases.

3. Include lean protein

Eating lean protein, such as chicken, fish, and legumes, can help build and repair muscles, promote satiety, and keep blood sugar levels stable.

4. Limit processed foods

Processed foods are often high in sugar, salt, and unhealthy fats, and they can contribute to chronic health problems. Try to limit your intake of processed foods and opt for whole, unprocessed foods instead.

5. Control portion size

Consuming more calories than necessary might result in weight gain and other health issues. It's critical to consider portion proportions and strive for proper serving sizes.

6. Hydrate

A healthy weight and numerous bodily processes depend on adequate water intake.

7. Beware of added sugars

Overconsumption of added sugars can cause type 2 diabetes, heart disease, and weight gain. Recognize any hidden sugars in your processed food.

8. Plan ahead

You may keep up good eating habits by making a meal plan, going grocery shopping, and cooking at home.

To maintain a balanced diet, keep in mind that consuming a range of nutrient-dense foods in reasonable amounts is more important than following severe restrictions. You can create a customized food plan that is suited to your unique requirements and health objectives by consulting with a licensed dietitian.

For more information, please contact:

Leda Tello, RD, LD, CDCES

Certified Diabetes Care and Education Specialist

(214) 540-0303

The Key to a Balanced Diet for Kids

Ana Gurrola, Healthy Living Promotora and Leda Tello, Dietitian/Nutritionist

Eating a balanced diet is important for everyone, but it is especially critical for children. A variety of nutrients are necessary for growing bodies and developing brains to function effectively. In order to meet a child's nutritional needs, a balanced diet must contain a range of foods from all food categories in reasonable portions. We'll talk about how to give kids a balanced diet in this blog.

1. Include a variety of fruits and vegetables

Fruits and vegetables are essential sources of vitamins, minerals, and fiber, and should make up a significant portion of a child's diet. Aim for at least five servings of fruits and vegetables per day. Include a variety of colors, such as green leafy vegetables, orange and yellow fruits, and red and purple berries.

2. Choose whole grains

Whole grains are a good source of fiber, which is important for maintaining digestive health. Choose whole-grain bread, cereal, pasta, and rice instead of refined grains. Whole grains also provide important nutrients such as B vitamins, iron, and zinc.

3. Include lean protein sources

Protein is essential for growth and repair of body tissues, as well as for immune function. Choose lean sources of protein such as chicken, fish, beans, and tofu. Limit processed meats such as hot dogs, bacon, and deli meats, which are high in sodium and saturated fat.

4. Limit added sugars and salt

Consuming too much added sugar can lead to weight gain and tooth decay. Avoid added sugars for infants and toddlers and limit it for children ages 2 – 18 to less than 25 grams (six teaspoons) per day. Avoid sugary drinks such as soda, sports drinks, and fruit juice. Instead, offer water, milk, or unsweetened beverages. Limit sodium intake to less than 2,300 milligrams per day (even less if younger than 14) to reduce the risk of high blood pressure and heart disease.

5. Encourage healthy fats

Fats are essential for brain development and hormone production. Choose healthy fats such as avocados, nuts, seeds, and fatty fish like salmon. Limit saturated and trans fats, found in fried foods and baked goods.

6. Model healthy eating habits

Parents play a critical role in shaping their child's eating habits. Set a good example by eating a variety of healthy foods yourself. Offer a variety of healthy options and allow your child to choose what they want to eat. Don't force them to clean their plate or use food as a reward or punishment.

A balanced diet for children is one that restricts added sugars and salt and contains a range of fruits and vegetables, whole grains, lean protein sources, and healthy fats. Little children can build lifetime healthy habits and avoid chronic diseases by being encouraged to eat healthily.

Nutrition Classes at LBU

Here at LBU we teach a monthly nutrition class for parents, Healthy Living for Kids. In this Zoom class, we will learn about the importance of nutrition and how it helps our bodies grow, develop, and stay healthy.

For more information, please contact:

Ana Gurrola - CHW
Asthma and Healthy Living Promotora
(214) 540-0303 ext. 2315

Leda Tello – RDN, LD, CDCES
Dietitian/Nutritionist
(214) 540-0303

The Best Choices When Eating Out: Mexican Restaurant Edition

By Leda Tello, Registered Dietician at LBU

Who doesn't enjoy Mexican food? Tacos, chiles, avocados, flautas, enchiladas, etc. Every bite is different because to the flavors and ingredients. There are a few dishes that are typically seen as healthier than others when dining at a Mexican restaurant. Some good options include:

Grilled fish or chicken

These are lean protein sources that are lower in fat than many other options.

Tacos al pastor

These tacos are made with marinated pork and pineapple, which is a healthy and flavorful combination. Recommended serving: 1 – 2 tacos.

Fajitas

These are made with grilled vegetables, chicken, or shrimp and are a great option for those who want to eat more vegetables.

Black or pinto beans

Beans are a great source of fiber and protein, and they can be a healthy alternative to meat. Try to avoid refried beans.

Salsa and guacamole

These are both healthy options for toppings, they are high in nutrients, but watch the portions, salsa can be high in salt, and there are 180 calories in ½ cup of guacamole

Avoid fried food (churros, nachos etc.)

It's also important to keep in mind that traditional Mexican food frequently contains a lot of sodium, so it's a good idea to watch how much salt you eat. Additionally, watch out for toppings like cheese, sour cream, and others that could add a lot of calories and fat.

Please be aware that restaurant portions are very enormous, particularly during dinner. Before dining out, look over the online menu to select a dish that will satisfy your daily calorie requirements.

For more information, please contact:

Leda Tello, RD, LD, CDCES

Certified Diabetes Care and Education Specialist

(214) 540-0303

Or learn more about our Diabetes Management and Nutrition classes.