10 Quick Nutrition Tips Specifically for Moms
With Mother’s Day right around the corner, we couldn’t not write a nutrition tip post for all our health-conscious moms out there! Between balancing work and parenting, cooking and cleaning and everything else that comes with motherhood (and woman-hood in general), nutrition might sometimes take a backseat – but it doesn’t have to. Here are 10 quick nutrition tips for moms like yourself, looking to keep their healthy lifestyle a priority.
1. Make Time to Eat
This nutrition tip might sound obvious, but for busy moms, finding time to eat isn’t always easy. To maintain a healthy lifestyle, filled with regular snacks and meals, try to schedule time to eat throughout your day. Keep healthy snacks with you (in your purse, in the car, in your desk) to munch on, make a quick smoothie using Chocolate Magic or try prepping meals ahead of time so that you don’t spend another day tired, frustrated and hungry.
2. Prioritize Protein
A protein-rich diet is especially important for new moms in postpartum recovery. Not only does protein keep you feeling full longer, but it also promotes tissue repair and healing. Boost your protein intake with things like a Chocolate Magic smoothie or bowl (1 serving of Chocolate Magic has 24g of protein!), legumes or nuts. For a healthy lifestyle, new moms’ protein goal should be 20-30 grams per meal.
3. When Breastfeeding, Choose Foods Rich in Iron, Protein and Calcium
Foods full of iron, protein and calcium help moms get the nutrients they need, especially when breastfeeding. Good sources of iron include lentils, leafy green vegetables and dried fruit. For ideas for protein, hop back up to nutrition tip #2. And for good (vegan) sources of calcium, look towards soy alternatives to dairy and tofu.
4. Add Veggies Into At Least Two Meals Per Day
It’s suggested that women eat about 2 ½ cups of veggies per day, so if you add veggies to at least two of your meals each day, you should be good to go! A few of the best veggies for women are:
- Beets: loaded with potassium and boost workout stamina
- Kale: great for your heart health
- Broccoli: has lots of vitamin C and has cancer-fighting properties
5. Boost Energy with Foods Rich in Magnesium and Omega-3
It’s tough to stay energized as a busy mom, and we don’t blame you! Boost your energy levels for the day by adding more magnesium and omega-3 to your diet. Things like leafy green vegetables (sound familiar?) and tofu are rich in magnesium, while you’ll find omega-3 oils in plant oils, nuts and seeds.
6. Stay Away From Diet Soda
While soda in general isn’t the best for a healthy lifestyle, diet soda is especially toxic. Diet soda might not have calories, but the drink itself often leads to high-calorie cravings and eating habits that (you guessed it) lead to unwanted weight gain. If you just can’t part with your bubbly drink, try swapping diet sodas with a seltzer and juice beverage instead.
7. And Avoid Sugar
Avoiding sugar is a great nutrition tip for most humans, but it’s extra important for moms lacking energy. Next time you have a sweet craving, opt for healthier alternatives like a Super Green Smoothie Bowl or even Chocolate Magic Brownies – both have the quality protein and nutrients your body truly needs, while still satisfying that ever-aching sweet tooth.
8. Drink Lots of Water
Breastfeeding moms are at a higher risk of dehydration. And in general, fluid loss can lead to fatigue and even headaches. The amount of water your body needs varies depending on your metabolism, but for a healthy lifestyle, women should drink about 11 glasses of water per day. We know that seems like a lot, but this also includes the water you get from your food! Overall, drinking water boosts skin health, regulates your digestive system, helps with weight loss and boosts performance during exercise. It’s a mom-must.
9. Increase Folic Acid Intake During Reproductive Years
If you’re trying to have kids, make sure to pay attention to take this nutrition tip seriously. Folate prevents certain birth defects and reduces your risk of developing high blood pressure. It also helps the body produce and maintain new cells and helps cells resist changes in their DNA that could lead to cancer. Foods rich in folic acid include leafy green vegetables, fruits, dried beans and peas. If you’re not pregnant, you only need about 400 micrograms per day. If you are pregnant, up your intake to 600 micrograms per day.
10. Keep Your Calcium and Vitamin D in Check
Calcium and vitamin D keep your bones and teeth healthy and strong – and the need for both increases as women get older. Good sources include tofu, fortified plant-based milk, mushrooms and (our favorite) sunshine. Here are other ways to increase your vitamin D intake.