Recipes + Blog

It’s outdated advice to start baby on rice cereal. You can start baby on whatever you want, with the exception of common food allergens (wheat, soy, cow’s milk, eggs, peanuts, tree nuts, fish, shellfish, and sesame) or anything you suspect baby to have an allergy to. You don’t want baby to have a bad first experience with food. BUT you do want to introduce those foods pretty soon after baby has been introduced to some well tolerated foods. #blw #startingsolids #feedingbaby #babyledweaning #6monthsold #pediatricdietitian

When packing your hospital bag to meet your baby, don’t forget a snack bag for your partner (and you when you’re cleared to eat)! Only mama is provided meals (which leave a lot to be desired and don’t even get me started on the nutrition in hospitals) and it can be a long few days and nights in the hospital. Here’s what we packed to get us through our stay! Make sure to include protein to help keep you full and to help with the healing process. ⭐️ @wholefoods Grass fed beef jerky ⭐️ @quinnsnacks Peanut butter pretzels ⭐️ Cheese sticks ⭐️ Apples ⭐️ Carrots ⭐️ @thenewprimal Grass fed meat sticks ⭐️ Trail mix ⭐️ @kindsnacks bars ⭐️ @rxbar Save this for when you’re ready to head to the hospital! #40weeks #40weekspregnant #pregnancylife #pregnantbelly #prenatal #postpartum #hospitalbag #pregnantmama #babyprep

As World Breastfeeding Week comes to a close, just a friendly reminder that pumping and exclusively pumping are still breastfeeding 🤱🏼. The time and dedication exclusively pumping takes is basically a full time job. Between nursing and pumping, it got Legare almost a year and a half of breastmilk. Part of me wants to build this stash again for Scottie but part of me is dreading spending all the time that goes into it. Also- these are not typical results. I was blessed to have a really good milk supply 🐮 No matter how you choose to feed baby, you’re doing great Mama (and Dada). #WBW2022 #WABA #breastfeeding #SDGs #worldbreastfeedingweek2022 #stepupforbreastfeeding #warmchain #breastmilk #liquidgold #feedingbaby

💗Sallie Scott “Scottie” Johnson 💗 Born July 29, 2022 weighing 7lbs. Big Sister Legare can’t get enough of her and neither can we. I’ll be soaking up all the newborn snuggles for the foreseeable future 💕

Join me this Friday, July 22 at 1 pm Eastern on the @peanut app to talk about Best Foods for Pregnancy! 🤰🏼 Full disclosure, I’m 38 weeks pregnant, so in the event I go into labor between now and then, we’ll reschedule! Hit the alarm icon in the bottom left corner or use link in bio to set a reminder. Comment any questions you have below so I can be sure to cover them! #eatingfortwo #pregnant #pregnantbelly #pregnantfood #pregnancydiet #prenatal

Apparently there’s a new way to cut up a watermelon 🍉 so we tested it out! Legare was a fan! 🍉 health benefits👇🏻 Full of vitamin C to help support the immune system and help with iron absorption. Iron needs increase in pregnancy and mine is currently on the lower side so I’m eating all the watermelon. It’s 92% water so an excellent way to hydrate 💦 Contains lycopene which may help support male fertility. 👶🏼 Contains potassium which can help alleviate muscle cramps. 😖 Being 8 months pregnant and being woken up by muscle cramps at 4am is no fun, let me tell ya. To cut a watermelon: Cut in half width wise. Lay one half flat side down and make cuts across. Turn watermelon and make perpendicular cuts. Repeat with other half. Eat up! Great way to serve for a party or for kids! #watermelon #foodforpregnancy #fertilitydiet #fertilityfoods #eatingfortwo #3rdtrimester #pregnancyfood #pregnancydiet #pregnantlife

Green Goddess Pasta Salad from @thecookierookie topped with Mahi for some Omega 3’s. 🐟 I’m focusing on getting more DHA in during the 3rd trimester, when it’s particularly important for baby’s brain 🧠 and retina 👁 development. I take my DHA/EPA supplement everyday now instead of just a few times a week to help meet 3rd trimester needs. #pregnant #3rdtrimester #omega3 #omega3s #dha #healthypregnancy #eatingfortwo #healthybaby #prenatal

Join me Wednesday June 15 at 1pm ET on the @peanut app to discuss all about introducing milk to babies! I’ll go over when, how and what kind to give baby and break down the nutritional differences between cow’s milk 🐮 and plant-based 🌱 milk so you can make the best choice for your baby. And answer any questions you have. Click the alarm icon in the bottom left corner to set a reminder or click the link in bio! Comment below any questions you have about milk for baby so I’ll be sure to go over in the talk! Share with a friend who could benefit! #milk #plantbasedmilk #cowsmilk #feedingtoddlers #feedingbaby #calcium #healthybaby

Make mornings easy with Egg Kale Cups. These are great for meal prep for the week and a protein packed breakfast on the go. Swipe for the recipe! This help me meet my protein, choline and vitamin D goals for pregnancy. And I love using @naturesgreens organic kale to help me get in a serving of veggies before 9am! 🙌🏻 #NaturesGreensPartner #healthybreakfastideas #breakfastonthego #eggrecipes #prenatalnutrition #eatingfortwo #proteinpacked #proteinrecipes #pregnancyfood

Re-posting a favorite from last summer because it’s perfect for a cook out or boat/beach/pool day you might have planned for this Memorial Day weekend!🇺🇸 Save this so you can make this weekend! 🍉Strawberry Watermelon Beet Popsicles 🍉 Only 5 ingredients! And no added sugar! 3 c watermelon 1 c strawberries 1/4 beet 1/2 c coconut cream Juice of 1 lime Blend, pour into molds and freeze! #memorialdayweekend #summerrecipes #popsicle #kidfriendly #watermelon

Join me live next Tuesday, May 31 at 1pm EST on the @peanut app to learn all about introducing solids to baby! We’ll go over when, how and what to introduce and you’ll have a chance to ask any questions. Click the link in bio to set a reminder and share with a friend getting ready to start baby on solids! #blw #babyledweaning #startingsolids #feedingbaby #babypuree #babyfood #babyledfeeding #6monthsold #6monthsbaby #babyledeating #firstfoods

If your baby’s formula has been recalled and you need a suitable alternative, swipe to see which ones are substitutions according to @eatright_pro! Share this post with a friend in need of this info! #formulafeeding #bottlefed #feedingbaby #formula #infantnutrition #infant #infantfeeding #babyformula #fedisbest

Let's talk COLLAGEN! I often get asked what protein powder I recommend for pregnancy. As someone who hates the taste of protein powder, I love adding collagen to my smoothies, especially @letofoods smoothies that are designed for pregnancy 🤰🏼 and postpartum health. Collagen is tasteless, a good source of protein and has the amino acids glycine, which is needed for a growing uterus and fetal development, and proline, found in breast milk. I just hit the 3rd trimester, when protein needs increase, and collagen helps me meet my daily goal. Plus, it may help with skin elasticity (i.e. prevent stretch marks 🙏🏼) and help reduce joint pain. Link in bio if you want to read more about collagen benefits in pregnancy! One brand that checks all of my boxes on what to look for in a collagen is @needed collagen peptides. Serious thanks and shout out to our friends at needed for sharing a bag of its collagen peptides for one lucky person. Interested in a chance to try needed collagen peptides (and add them to your Lēto smoothie!)? Enter this giveaway with these 3 steps! ❤️ LIKE this post 🥰 FOLLOW @letofoods and @ingrainingnutrition 🤤Go to @letofoods post and COMMENT with the Lēto smoothie flavor you can't wait to mix collagen peptides with (Berry, Greens, Peanut Butter, Ginger, Decaf, or Peach!) Winner will receive a 16oz bag of needed collagen peptides and a “smoothie on Lēto”, that can be used for an existing subscription or applied to a new shipment. Winner will be selected randomly on Friday, May 20th and notified via DM. Winner must be located in the contiguous U.S. for delivery and be at least 18 years old. This giveaway is not endorsed or affiliated with Instagram. Good luck!! #collagen #collagenpeptides #pregnancydiet #pregnancytips #eatingfortwo #pregnant #pregnantmama #pregnantbelly #3rdtrimester #2ndtrimester

If you’re new to starting baby on formula, or trying to navigate this crazy formula shortage and need to make a switch, this is a great guide to organic formula! We go over what to look for in a formula and what to avoid, organic versus conventional formula, types of organic formula, and our recommendations for the best US and European brands of organic baby formula. Link in bio! Hopefully some of these are easier to find or will be in stock soon! Share with a mama (or dada) who needs this info! P.S.- please don’t make your own formula at home or dilute formula! It can be very dangerous for baby! #babyformula #feedingbaby #fedisbest #pediatricdietitian #pediatricnutrition #healthybaby

Happy Saturday! This is usually what weekend lunches look like for Legare (2 y.o.). Simple but still healthy. And by the weekend, usually the only thing left in the fridge/pantry is bread, PB (love @crazyrichardspb because the only ingredient is peanuts!) and jelly. 🤷🏼‍♀️ I put 3-4 food groups on her plate and always include a food I know she’ll eat- in this case oranges. And I try to make her plate colorful 🌈 , which makes it more visually appealing for her and provides a variety of nutrients which makes my ❤️ happy. Sometimes she asks for 2 sandwiches and sometimes she only takes one bite and that’s ok. I don’t force her to eat what’s on her plate but I also don’t provide alternatives if she doesn’t like something. Remember, adults decide what and when children eat and children decide how much to eat. #feedingtoddlers #toddlerfoodideas #toddlerlunchideas #toddlerlunch #toddlermeal #kidfriendlyfood #toddlermom #kidsmeals #kidsfoodideas #feedingkids #kidslunch

So glad I discovered @thefreshtest before my glucose tolerance test last week, just wish I knew about it for my first pregnancy. It tastes much better and is a healthier alternative to traditional glucose drinks that are typically full of additives, dyes, and preservatives that I wouldn’t normally consume not pregnant, so why would I want to while pregnant? (Passed my test btw 🙌🏻) The FDA has approved it as an equivalent glucose load test beverage but always ask your provider for the green light! Share this with a pregnant friend who has their test coming up! #pregnant #glucosetest #gestationaldiabetes #pregnantbelly #pregnantlife #2ndtrimester #3rdtrimester #28weekspregnant #pregnancy #pregnantmama #prenatalhealth #healthybaby

This Collard Green Jambalaya is the perfect dish to spice up your dinner routine. It’s filling and full of veggies and makes a ton for leftovers. Don’t be intimidated by the collards if you don’t normally cook with them. They’re so easy to cook in this recipe thanks to @naturesgreens pre-washed and chopped bag of collards. They’re a nice change up from my usual greens. For all you pregnant 🤰🏼 mamas, collards are a good source of calcium, which is a vital mineral during pregnancy to help with baby’s developing bones. Swipe for the recipe and save for later! #NaturesGreensPartner #eatingfortwo #expectingmom #pregnantbelly #healthymama #healthybaby #pregnanylife #healthypregnancy #prenatalhealth #2ndtrimester #3rdtrimester #pregnantlife

Introducing baby to puffs soon? Read this guide to find out everything you need to know about the best baby puffs and which ones we recommend. Link in bio. Share with a friend who needs this info! #blw #blwideas #babyfoodideas #startingsolids #healthybaby #babyfood #babyhealth #feedingbaby #firstfoods #babyledfeeding #pediatric #babysafety #feedingtoddlers #babyledweaning #firsttimemom #momtips #babypuffs

It can be overwhelming choosing a highchair from all of the different ones on the market. But here’s a few things to keep in mind when it comes to proper seating position for babies regarding food safety. You want your highchair to have: •a 3 or 5 point safety harness •ability for baby to sit completely upright •baby should sit in the 90º, 90º, 90º position, where hips are 90º, knees are 90º, and ankles are 90º •an adjustable footrest •a tray that is at the level of baby’s elbows, or comes to the table so that the table is at baby’s elbows Many highchairs do not provide all of these things but usually you can make adjustments, like sticking a rolled up towel behind baby’s back so that they sit upright, or using books to stack on a footrest so baby’s feet are at the right angle. Swipe for my personal picks- they tick all of the boxes for me but there are more out there. Questions?? Leave in the comments! #blw #blwideas #babypuree #babyfoodideas #startingsolids #healthybaby #babyfood #babyhealth #feedingbaby #firstfoods #babyledfeeding #pediatric #babysafety #feedingtoddlers #babyledweaning #firsttimemom #momtips

Heartburn ❤️‍🔥 is just one of the many great side effects pregnant mamas may experience due to hormones that allow the muscles in the esophagus to relax and cause more acids to come up. And a growing belly putting more pressure on the stomach is also to blame. I first experienced it with my last pregnancy and am trying to avoid it with this one. I used to counsel patients on this frequently but never really understood their misery until I was pregnant. Now I get it and it is no fun. Here are some tips you can try… 👉🏻Avoid trigger foods, which are typically: -chocolate -fatty and fried foods -spicy foods -acidic foods -carbonated beverages -caffeine 👉🏻eat smaller, more frequent meals instead of 3 large meals 👉🏻avoid drinking while eating 👉🏻slow down while eating 👉🏻avoid tight fitting clothing 👉🏻elevate the head of the bed 👉🏻sleep on your left side 👉🏻avoid laying down 1 hour after eating and eating a few hours before bed Like if you’ve had the pleasure of experiencing pregnancy heartburn! #eatingfortwo #expectingmom #pregnantbelly #healthymama #healthybaby #pregnanylife #healthypregnancy #prenatalhealth #2ndtrimester #3rdtrimester #pregnantlife #heartburn

If you need another salad 🥗 to add to your rotation, try this Mexican Kale Salad with Creamy Green Dressing. It covers just about every color in the 🌈 Use any leftover dressing for a sauce over steak, chicken or shrimp the next day! My kale of choice is @naturesgreens because it comes triple washed and ready to serve to make life easy. Swipe 👉🏻for the recipe and save to make later! #NaturesGreensPartner #eatmoregreens #kalesalad #eatingfortwo #expectingmom #pregnantbelly #healthymama #healthybaby #pregnanylife #healthypregnancy #prenatalhealth

If you’re planning on making your own baby food, here’s a guide to the best baby food makers- link in bio. I personally have the @beaba_usa BabyCook (the pink one in the middle) and love it. It steams and blends in one container for easier clean up. #blw #blwrecipes #blwideas #babypuree #startingsolids #healthybaby #babyfood #babyhealth #feedingbaby #firstfoods #babyledfeeding #pediatric #feedingtoddlers #momlife #newmomtips #mom101

3 ingredient (4 with noodles) vegan lentil spaghetti 🍝 Ready in 15 minutes! All ingredients can be found at TJ’s. The pregnancy fatigue is real and some days I have no energy to cook dinner. I rely on this veggie-packed staple, a perfect nutrient dense, quick meal for plant based families, pregnant 🤰🏼 mamas or kids who have an aversion to meat. Or anyone that needs a quick and effortless meal! Lentils are a great source of iron, which pregnant women and babies need to prevent iron deficiency anemia. Ingredients 1. Colorful carrot coins- in frozen section 2. Canned lentils 3. Spaghetti sauce 4. Noodles Cook carrots in pan according to package. Rinse and drain lentils and add to the pan with spaghetti sauce. Feel free to add extra veggies or seasonings. Serve over noodles. #pregnancydiet #eatingfortwo #2ndtrimester #3rdtrimester #blw #babyledweaningideas #babyledweaningrecipes #feedingtoddlers #healthykids #prenatal #pregnancylife #toddlermomlife #toddlermealideas

Wondering what milk 🥛 to give your baby or toddler? Here’s a complete guide to what, when, and how. And how plant based milks stack up against cow’s milk! Link in bio for everything you need to know! #toddlerlife #milk #feedingtoddlers #kidsnutrition #healthykids #pediatricdietitian

Adding another Valentine to the crew in August ‘22! ❤️🤰🏼 I’ve been absent from IG for a few months due to holiday travel and house and work projects. And pregnancy induced 😴 and 🤢. But I’m finally starting to get my energy back so hoping to get back to IN! In addition to pregnancy and pediatric nutrition recommendations and recipes, I’ll be posting what I’ve started doing/stopped doing during this pregnancy so baby and myself are properly nourished. So share with a pregnant friend who might find it useful! As always, happy to answer any questions about pregnancy or pediatric nutrition in comments or DMs! #1sttrimester #2ndtrimester #3rdtrimester #pregnancynutrition #prenatalnutrition #pregnantbelly #pregnantlife #pregnantchicken #pregnantmom #pregnantmama

If you’re looking for a healthy side dish for Christmas lunch or dinner, look no further than the Greens and Grains Salad, which my husband declared was “definitely one of (his) favorite salads” the last time we ate it. So save this recipe for Saturday or share this with whoever was assigned to bring a green veggie! This salad is in the dinner rotation a lot in the fall because it is so dang good. The leftovers also keep better than other salads because kale doesn’t wilt as quickly as other lettuces like Romaine or Spring Mix so you can get more than one meal out of it if you have some leftover. Full of folate, calcium, healthy fats for pregnancy! #Christmaslunch #Christmasdinner #healthyholidays #kalesalad #expectingmom #prenatalvitamins #pregnantbelly #3rdtrimester #healthymama #healthybaby #pregnancyhealth #pregnancylife #pregnancyfood #healthypregnancy #eatingfortwo #pregnancytips #prenatalhealth

The holidays are about spending quality time with friends and family, usually while indulging in delicious food, including sweets. In my opinion, children should be allowed to enjoy these foods, too. Below are some tips for serving sweets to kids: 1. Don’t serve sugar on an empty stomach. Serve it alongside a snack of protein and fat to prevent drastic rises and drops in blood sugar. 2. Try not to serve it right before naptime or bedtime unless you don’t want your child to sleep. 3. Refrain from calling sweets “special” or “treats” so they aren’t put on a pedestal. 4. Same goes for not calling them “bad” for not good for you. You want food to remain neutral. 5. Don’t use them as a reward or hold them back as punishment. 6. Don’t make them dependent on what they ate that day or how they behaved at a meal (this is a hard one). 7. Focus on the experience of making it together. BTW Not sure why I thought Legare would be more helpful at decorating rather than eating the candy. The final product looks like a 2 year old made it all by herself instead of munching while watching me do it. My excuse was I was in a hurry so there would be some decorations left before she ate them all. Definitely not a Pinterest mom. 🤷🏼‍♀️ #pediatric #feedingtoddlers #momlife #toddlermomlife #newmomtips #mom101 #toddlernutrition #kidshealth #kidsnutrition #healthytoddler #feedingkids #toddlermommy #toddlertips

🥬 Asian Lettuce Wraps 🥬 This 30 minute meal won’t disappoint! Packed full of nutrients for 🤰🏼 mamas (protein, iron, folate, choline, etc). For younger toddlers, serve the filling or chop up lettuce and mix into filling. Older toddlers may find scooping the mixture into the lettuce leaves and eating with their hands fun and more willing to eat it. #healthydinner #healthymeals #familydinners #prenatalhealth #pregnancydiet #pregnancytips #eatingfortwo #healthypregnancy #pregnancyfood #pregnancylife #pregnancyhealth #healthymama #healthybaby #2ndtrimester #3rdtrimester #pregnantbelly #foodforpregnancy #maternalhealth #expectingmom

Join me live on the @peanut app Tuesday December 7 at 12 pm EST to learn all about introducing solids to baby! Click the link in bio to set a reminder. Share with a friend who could benefit! It’ll be a live session with opportunities to ask any questions! #blw #blwideas #babypuree #startingsolids #healthybaby #babyfood #babyhealth #feedingbaby #firstfoods #babyledfeeding #pediatric #momlife #newmomtips #mom101 #babyledweaning #babyled #babyledeating #6monthsold #6monthsbaby

Starting cereals with baby soon? Confused about all the options and which ones contain arsenic? Check out the Best Baby Cereal Buying Guide blog post on babyfoode.com for all the info! Link in bio! Save this to reference later! #blw #blwrecipes #blwideas #babypuree #startingsolids #healthybaby #babyfood #babyhealth #feedingbaby #firstfoods #babyledfeeding #pediatric #feedingtoddlers #momlife #newmomtips #mom101 #babycereal #pediatricdietitian #healthwriter #freelancewriter

What to do with canned pumpkin from Thanksgiving? Make pumpkin energy balls! Legare loved helping (i.e. eating) me make these treats! Save this recipe for later! These make for great snacks to have on hand while nursing🤱🏼. The oats may help support milk production and they can be eaten one handed- so you can hold 👶🏼 with one hand and snack with the other. #priorities Pumpkin Energy Balls Recipe Ingredients: 8 large pitted Mejool dates, halved 1 c old fashioned rolled oats 1/3 c pecan halves 1/3 c pumpkin purée 1 Tbsp chia seeds 1 Tbsp ground flax seeds 2 tsp ground cinnamon 1/2 tsp ground ginger 1/4 tsp ground nutmeg 1/8 tsp ground cloves 1 1/4 tsp vanilla extract 1/8 tsp salt 1 Tbsp maple syrup 1/4 c mini chocolate chips •Add all ingredients except chocolate chips to food processor and pulse to combine well. •Transfer to a bowl and fold in chocolate chips. •Cover mixture and refrigerate for at least 30 minutes. •Scoop mixture into hands and roll into balls about the size of a ping pong ball. •Try not to eat the whole batch in one sitting. •Store in fridge or freezer. #feedingtoddlers #momlife #toddlermomlife #newmomtips #mom101 #toddlersnacks #breastfeeding #pumpingmama #milksupply #postpartum #lactationsupport #breastfedbaby #lactation #breastfeedingmom #breastfeedingjourney

I’m all about indulging in ALL. THE. FOODS. on Thanksgiving 🦃. But there are some foods that are exceptionally beneficial for pregnant 🤰🏼women. Swipe to find out which ones you should make room for on your plate! Like if you see your favorites on this list! Save this post for Thursday! #prenatalhealth #pregnancydiet #pregnancytips #eatingfortwo #healthypregnancy #pregnancylife #pregnancyhealth #healthymama #healthybaby #1sttrimester #2ndtrimester #3rdtrimester #pregnantbelly #pregnantchicken #maternalhealth #expectingmom #thanksgiving2021

Try to make mealtimes enjoyable for kids. Talk and interact with them so they feel included in the meal but don’t pressure (positively or negatively) them to eat. Keep food neutral and don’t praise/reward/bribe them for eating specific foods, make them take bites or withhold foods or activities if they didn’t eat. Pressure can be: •reminding them to eat (this is hard one for me because I feel like some meals take FOR. EV. ER.) •making special food •asking them to eat their veggies •hiding vegetables in other foods •playing games to get them to eat •serving vegetables first •talking about how healthy the food is •withholding dessert •telling them they’ll be hungry later Instead : •Talk about their day •Play I spy with colors or shapes on the plate •Ask if they can name the foods on the table •Let them tell you the highs and lows of their day (older kids) •Ask what book they want to read at bedtime Shout out to Legare’s aunties for taking this video Comment or DM with any questions! #blw #blwrecipes #blwideas #babypuree #startingsolids #healthybaby #babyfood #babyhealth #feedingbaby #firstfoods #babyledfeeding #pediatric #feedingtoddlers #momlife #toddlermomlife #newmomtips #mom101

When it comes to feeding kids and mealtimes, parents should decide what foods are offered, when and where, and let baby/toddler do the rest. Stay hands off as much as possible (unless of course there’s a choking incident) and above all, do not praise for eating certain foods or pressure to eat “just three more bites.” Those 3 more bites are not providing that much nutrition overall and may be doing more harm than good in the long run. Trust your child to eat the amount he/she needs. #blw #blwideas #babypuree #babyfoodideas #startingsolids #healthybaby #babyfood #babyhealth #feedingbaby #firstfoods #babyledfeeding #pediatric #babysafety #feedingtoddlers #toddlermomlife #toddlermom

Haven’t shared my face in a while so wanted to introduce myself to new friends here! I’m a registered dietitian nutritionist with a passion for prenatal 🤰🏼and pediatric 👧🏼nutrition but happy to answer any and all questions about nutrition in general. I hope you find this account helpful with wherever you are in your life journey! Share this account with anyone you think would benefit from the tips, tricks and recipes here. The brands I work with are genuinely products I would consume myself and/or give to my daughter so I wholeheartedly believe in them. @letofoods is one of those companies. If you’re in the Charleston area, enter the giveaway on my previous post for a chance to win a sample pack of these smoothies specifically designed to meet prenatal nutritional needs (but delicious for everyone!) and are shipped right to you. If you missed out on the giveaway, you can use this link to get 15% off! https://letofoods.com?sca_ref=998459.YBGaB4DkvT Or use code IngrainingNutrition at letofoods.com #Repost @letofoods with @make_repost ・・・ One of the coolest parts of starting Lēto? Connecting with incredible women like Jamie Johnson, RDN (and specialist in prenatal nutrition!). For the times you’re not blending a Lēto smoothie, follow Jamie @ingrainingnutrition for some great prenatal nutrition tips and healthy recipes (mom & baby approved!). Jamie’s favorite part of Lēto? The added choline, which most pregnant women fall short of, to help support baby’s brain growth and development ✨ (no surprise, but we couldn't agree more with Jamie!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ P.S. checkout Jamie's awesome giveaway on now through November 19th - includes a chance for a Lēto box! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #letofoods #womenownedbusiness #healthypregnancy #prenatalnutrition #pregnancynutrition #perinatalnutrition #choline #giveaway #prenatalcare #maternalhealth #eatingfortwo

🌶 Philly (no)Cheese Steak Stuffed Peppers 🫑 Save this recipe for later! Important nutrients for 🤰🏼: •Protein- needs increase during pregnancy for baby’s growth and development and mom’s increasing blood supply •Choline- for baby’s brain development •B-12- for preventing neural tube defects and makes red blood cells •Zinc- for cell growth, brain development and DNA production •Iron- needs increase during pregnancy to deliver oxygen to the fetus •Vitamin C- for immune health and to build strong bones and muscles •Vitamin A- for healthy skin and eyesight and bone growth Recipe: 4 red bell peppers- cut in half and seeded 2 Tbsp olive oil, divided 1 lb lean ground meat (I used venison but beef/turkey is fine) 1 cup mushrooms, sliced 1 green bell pepper, seeded and thinly sliced 1 small red onion, sliced 2 jalapeños, seeded and chopped Sauce to taste (see below for recipe) Sauce Recipe (makes 1 cup) 1 cup mayo 2 tsp soy sauce 1 tsp sea salt 1 tsp black pepper Mix together Prep: 1. Preheat oven to 400º 2. Oil a baking pan with 1 Tbsp olive oil and place peppers cut side up. Bake the pepper for 20 minutes or until tender. 3. Heat a skillet over medium high heat with 1 Tbsp of olive oil and cook the ground meat. Remove the meat and transfer to a bowl when completely cooked. 4. Add 1 Tbsp of olive oil to the skillet (if needed) and then add the mushrooms, onion, bell pepper, and jalapeños, to the skillet. Cook until tender and add the meat to the veggie mixture. 5. Remove the peppers from the oven once tender and add a big heaping spoonful of the veggie/meat mixture into each pepper. Top each pepper with a spoonful of sauce. 6. Add dish back to the oven for another 2-3 minutes. Enjoy! . . . . #pregnantbelly #pregnancynutrition #pregnancydiet #eatingfortwo #healthypregnancy #pregnancyeats #pregnancytips #pregnancyfood #healthymama #healthybaby

🎉!!GIVEAWAY!!🎉 I have teamed up with some amazing Charleston businesses to give one lucky winner some great prizes! Enter for a chance to win: 🎉@Letofoods prenatal smoothies sample pack and a month’s supply of @fullwellfertility high quality prenatal vitamins from @ingrainingnutrition 🎉$50 gift card from @lilliefuel for fresh, healthy meals for the whole family 🎉Babies Made Simple course from @babysettler for all things baby: feeding, sleeping and establishing a routine 🎉$50 gift card from @eatdinobars for organic, vegan and gluten free fruit bars for toddlers 🎉1 month of barre classes to be started by Jan 1, 2022 from @homebodybyrandi 🎉The choice of a small cake or a dozen cookies from @tidal_tastes so you can treat yoself (or share but you won’t want to 🤤) Men- this would be a great package to say THANK YOU and treat the lady in your life! TO ENTER: 1. Like this post and follow each account: @ingrainingnutrition @lilliefuel @babysettler @eatdinobars @homebodybyrandi @tidal_tastes @fullwellfertility 2. Tag a friend in separate comments. Tag as many friends as you want! 3. Share this post to your story for 5 more entries- tag me so I know who shared 4. Must be 18 years or older and live in the Charleston area (or have a way to claim prizes in Charleston) Winner will be announced Friday, November 19! this giveaway is in no way sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm that they are 18+ years of age, release Instagram of responsibility, and agree to Instagram's terms of use. #fullwellambassador #charlestonsc #charleston #healthypregnancy #momlife #mtpleasantsc #mountpleasantsc #newmommy #newmommylife #newmoms #pregnantmom

A huge majority of pregnant 🤰🏼women do not get the recommended choline! It is vital in fetal brain 🧠 development, specifically with learning, memory and attention, and with the functional processes of the placenta. A deficiency has been associated with adverse effects in fetal growth and development, neural tube defects and cleft palates. Unfortunately choline is not included in most prenatal supplements 💊and it is hard to get enough from diet alone, especially if following a plant 🌱 based diet, so I recommend making sure your prenatal vitamin includes choline or add a separate choline bitartrate supplement to your regimen, especially in the 2nd and 3rd trimesters. The recommended amount for pregnancy is 450 mg and 550 mg while breastfeeding, but many studies show 930 mg while pregnant might be the most beneficial to baby. @fullwellfertility vitamins include over 50% of pregnancy choline needs so this is what I personally take. Use this link to get 10% off your first order. https://bit.ly/3lf9J6v You can also find the link in bio! Or use code INGRAININGNUTRITION at fullwellfertility.com I recommend starting a prenatal vitamin 3 months before trying to conceive, at least, to get your body prepped for baby (and while breastfeeding). As always, consult your provider before starting any supplements/medications. #prenatalnutritionist #prenatalhealth #pregnancydiet #pregnancytips #eatingfortwo #healthypregnancy #pregnancyfood #pregnancylife #pregnancyhealth #healthymama #healthybaby #1sttrimester #2ndtrimester #3rdtrimester #pregnantbelly #pregnantchicken #pregnantandhappy #foodforpregnancy #maternalhealth #prenatalvitamins #expectingmom

This is a great meal for🤰🏼1st trimester nausea 🤢 (or if you’re one of the unlucky ones who is nauseous for all 9 months), when all you’re craving is carbs. It’s a healthy balance of carbs and protein and other necessary prenatal nutrients like choline and vitamin A, but still tastes like comfort food. And it’s a great way to clean out the fridge- you can throw whatever you have in this recipe! #prenatalhealth #pregnanteats #pregnantbelly #pregnancydiet #pregnancytips #eatingfortwo #healthypregnancy #pregnancyfood #pregnancylife #pregnancyhealth #healthymama #healthybaby #1sttrimester #2ndtrimester #3rdtrimester #pregnantchicken #pregnantandhappy #eatrealfoods #maternalhealth #pregnantfood

Other common choking hazards: raw apples dried fruit fruit snacks bread tough pieces of meat Make sure you serve these foods in an age appropriate way (or avoid them) to reduce the risk of choking. Save this post to reference when feeding baby! Source: American Academy of Pediatrics #blw #blwrecipes #blwideas #babypuree #homemadebabyfood #babyfoodrecipes #babyfoodideas #startingsolids #healthybaby #babyfood #babyhealth #feedingbaby #firstfoods #babyledfeeding #pediatric #babysafety

Starting solids can be super stressful because many parents are concerned about baby choking, myself included. I took an infant CPR class, which I highly recommend doing, but even so it can be scary when baby gags on food for the first time. It’s important to know the difference between gagging and choking so you know when to intervene. Gagging is baby’s way of preventing himself from choking and is a normal part of baby getting used to solid foods. Intervening may push food further back and cause baby to choke. As baby gets older, the gag reflex moves further towards the back of the tongue and baby will gag less. Choking on the other hand, is the time to intervene with infant choking 1st aid to remove whatever is blocking baby’s windpipe. Like this post if you found it helpful! Save for when you’re ready to start solids with baby! #blw #blwrecipes #blwideas #babypuree #homemadebabyfood #babyfoodrecipes #babyfoodideas #startingsolids #healthybaby #babyfood #babyhealth #feedingbaby #firstfoods #babyledfeeding #firsttimemom #firsttimemommy

There’s so many ways baby can enjoy pumpkin! Try them all to give baby the most variety in tastes and textures. The more variety you can give, the less chance of having a picky eater on your hands! Plus it’s full of important vitamins for baby- especially vitamin A for eyesight and immune health What’s your baby’s favorite way to eat pumpkin? #blw #blwrecipes #blwideas #babypuree #homemadebabyfood #babyfoodrecipes #babyfoodideas #startingsolids #healthybaby #babyfood #babyhealth #feedingbaby

There’s a few signs to look for to know when your baby is ready to start solids, which will most likely be around 6 months old. Starting before baby is ready can increase their risk of choking, so always consult your pediatrician to get the go-ahead. Look for these signs: * holds his head up with good neck control * opens his mouth or reaches for food * brings objects to his mouth * moves food from a spoon to the back of his throat * he has doubled his birth weight and weighs >13 pounds #foodforbaby #startingsolids #blwrecipes #blw #babypuree #homemadebabyfood #babyfoodrecipes #babyfoodideas #feedingbaby #healthybaby #purees #healthychildren #firsttimemom #kidsnutrition #foodforkids #babyfood #babyhealth #6monthsbaby #newmommy

White Bean Rotisserie Chicken Chili 🐓 I love this recipe because sometimes you just don’t want to deal with cooking raw chicken. Most of the ingredients I used were open-and-pour which made it quick and easy. This is a great pre-Thanksgiving-dinner or post-lunch meal because 1. it can be prepped, frozen and thawed ahead of time for when the kitchen gets crazy 2.If you don’t plan ahead (like me) it can be whipped up quickly 3.it’s not too heavy so you won’t be too full for the main meal This is a delicious meal for the whole fam! Iron and protein make it great for mama and the thicker consistency makes it easier for babies and toddlers to feed themselves, just make sure you remove all the bones! SAVE for later! Ingredients: 2 cups low sodium chicken stock, divided 2 cans unsalted cannellini beans, rinsed, drained, divided 2 Tablespoons olive oil 1 yellow onion, chopped- or I used a pack of the precut onions from @wholefoods 2 Tablespoons of garlic, minced- I use pre-minced from the jar- there’s no such thing as too much garlic IMO so you decide how much 2 teaspoons of flour 1 Tablespoon cumin 2 4-oz. cans green chiles 2 cups Rotisserie chicken, shredded- I get the organic one from @wholefoods 2 Tablespoons fresh lime juice Avocado and cheese for topping Instructions: 1. Place 1/2 cup stock and 1 can of beans in immersion blender, and blend until smooth. 2. Heat olive oil in large Dutch oven (@lecreustet is my fave) or pot over medium high heat. 3. Add onion and sauté until translucent. Add garlic and cook for another 2 minutes. 4. Sprinkle flour in pot, stir, and add cumin and chiles. Mix together. 5. Add bean and stock mixture, remaining 1.5 cups of stock, 1 can of beans, salt and pepper to taste. Bring to a boil. 6. Reduce heat to medium, simmer 5 minutes or until slightly thickened. Add chicken and cook for 2 minutes. Stir in lime juice. Enjoy and top with avocado, cheese, sour cream, cilantro, hot sauce, radishes, etc. #prenatalhealth #pregnantbelly #pregnancydiet #pregnancytips #blwrecipes #blwideas #blw #homemadebabyfood #babyfoodrecipes #babyfoodideas #feedingbaby #healthybaby #healthybabyfood #healthychildren #foodforkids

4 months, 6 months, or somewhere in between? The World Health Organization, UNICEF, American Academy of Pediatrics and The Dietary Guidelines for Americans are all recommending to wait until baby is about 6 months to start solid foods. I started Legare at 4.5 months at the guidance of her pediatrician, but since then, The Dietary Guidelines have been updated and I would suggest waiting until 6 months to give baby’s digestive tract more time to mature. Of course, consult with your pediatrician first. Plus it gives you two more months of a clean(ish) kitchen and one less thing you have to fit into the schedule. #foodforbabies #startingsolids #blwrecipes #blw #babypuree #homemadebabyfood #babyfoodrecipes #babyfoodideas #feedingbaby #healthybaby #puree #6months #6monthsold #healthychildren #firsttimemom #kidsnutrition #foodforkids #babyfood #babyhealth #6monthsbaby #newmom

Are you getting enough protein? Protein is important for many different functions for mama and baby so you don’t want to skimp on it. Many mamas aren’t getting enough because needs are more than you might think, plus food aversions, nausea, heartburn, etc. can make it hard to meet demand. Swipe to see what the current recommendations are compared to more recent research. Eat a protein with all meals and snacks to help keep you full longer, stabilize blood sugar and meet daily needs for growing a human! Share this post with a pregnant mama! #eatingfortwo #healthypregnancy #2ndtrimester #3rdtrimester #pregnancytips #pregnancyfood #pregnancyhealth #pregnancydiet #healthybaby #healthymama #pregnantlife #prenatalnutrition

If you’re about to start baby on solids, read this blog post all about baby food purées! This guide has everything you need to know. Link in bio! Save this post to reference later! #foodforbaby #blwrecipes #babypuree #homemadebabyfood #startingsolids #babyfoodrecipes #babyfoodideas #feedingbaby

If you haven’t carved your pumpkin yet, don’t throw away the seeds! You can roast them for a delicious and nutritious snack or topping for yogurt, oatmeal, baked goods, etc. They make for a great one-handed snack mamas can eat while nursing. They’re a good source of protein and iron, and they contain zinc, which may help increase sperm quality and fertility in men. #ttc #ttccommunity #fertility #foodsforfertility #pumpkinrecipes #pumpkinseeds #nursingmama #breastfeeding #breastfedbaby #breastfeedingmom #breastfeedingsnacks #malefertility

When making pumpkin goodies this season, be sure to read the nutrition facts label so you can choose the best option. It’s the only way to make an informed choice about what to feed yourself and family. There’s usually a healthier alternative you can get, like 100% canned pumpkin instead of pumpkin pie mix. Many foods are marketed as “healthy” but if you read the label, actually aren’t. The front of the package makes it seem nutritious but it can be loaded with added sugar. According to the Dietary Guidelines, the recommendation of added sugar for kids under 2 years is 0 grams because they have no room in their diets for it since their needs are so high relative to their size. People 2 and older should limit their added sugar to less than 10% of total calories. BUT you should still enjoy the holidays (and let your kids indulge in Halloween candy), which may mean eating more sugar than recommended and that’s 💯 percent OK. #foodforkids #readthelabel #nutritionfacts #ingredients #nutritiontips #dietitianeats #dietitianapproved #healthyswaps #eatthisnotthat #healthyeatinghabits #healthyeatingtips #pumpkin

The weather is cooling down finally, so this seasonal breakfast is hitting the spot 🍁 This is a great meal for nursing mamas, since oats may help increase milk supply. Swipe to see how you can also serve this safely to baby (6 months and older) so you don’t have to make 2 separate meals. #foodforbabies #nursingmama #breastfeeding #pumpingmama #lactationsupport #breastfedbaby #breastfeedingmom #breastfeedingjourney #blwrecipes #babypuree #homemadebabyfood #babyfoodrecipes #babyfoodideas #oatmealbowl #BFHealth #ThriveMags

Pregnant or not, pumpkins have so many health benefits, but they are especially nutritious to moms 🤰🏼 growing a human since they have so many vitamins and minerals, including: 🔸Vitamin C 🔸Vitamin A 🔸Vitamin E 🔸Vitamin K 🔸Potassium 🔸Copper 🔸Fiber 🔸Iron 🔸Magnesium 🔸Manganese Stay tuned for all things pumpkin this week! #eatingfortwo #pregnancytips #pregnancyfood #pregnancyhealth #pregnancydiet #healthypregnancy #healthybaby #healthymama #3rdtrimester #2ndtrimester #pumpkin

If you’re looking to increase your milk supply you may want to try adding foods known as galactagogues to your diet for their milk boosting properties. It’s important to note that these probably will not work unless you are also removing milk consistently, about every 2-3 hours. They may help, they may not, but might be worth a try. Save this post if you’re about to be a nursing mama! If you’re an experienced nursing mama, would love to hear in the comments any specific foods that helped your milk supply out! **always check with your provider before introducing any herbs that may interact with medications you're taking #breastfeeding #pumpingmama #milksupply #postpartum #lactationsupport #breastfedbaby #lactation #breastfeedingmom #breastfeedingjourney

Prenatal Spinach and Sweet Potato Egg Casserole This is my go-to breakfast-for-a-crowd dish. Save this post to make for the holidays! It’s great to make ahead and freeze for later. It gives your usual breakfast casserole a makeover with a veggie upgrade for more important 🤰🏼 prenatal nutrients, including 🥩 Protein 🥚 Choline 🍠 Vitamin A 🥬 Folate 🥩 Iron Recipe: 1 lb spicy ground sausage- we use venison but beef works too 1 teaspoon chili powder ½ teaspoon garlic powder 1 Tbsp extra virgin olive oil 1 yellow onion, chopped 1 small sweet potato 16 eggs 1 cup spinach 3 green onions, chopped (green part only) -Preheat oven to 375° F. -Brown ground sausage in a skillet and season with chili powder and garlic powder. -In a separate pan, cook yellow onion in olive oil until caramelized. -Slice the sweet potato very thin and line the bottom of a 9x12 baking dish with them. -In a large bowl, whisk together the eggs and season with salt and pepper to taste. -Top the potatoes with the cooked ground sausage and then pour the eggs over top. -Layer the spinach on top of the eggs, and then the caramelized onions and green onions. -Cook for 40ish minutes until the edges begin to brown and the casserole is firm in the middle. -Check the dish with about 5 mins to go so it doesn’t overcook. If freezing for later, I take it out a little before it’s done so it does not overcook when it is reheated. #pregnancydiet #eatingfortwo #healthypregnancy #pregnancyeats #pregnancytips #pregnancyfood #pregnancylife #pregnancyhealth #healthymama #healthybaby

NEW LOGO, WHO DIS!? When you see the IN logo, rest assured you’re getting science-backed, evidenced-based 👩🏼‍🔬nutrition information and recommendations. I’ll give you what the latest research 🔬 and recommendations say, and you decide how you want to use that info. Keep in mind that updated recommendations from medical bodies (ACOG, AAP, WHO, etc) usually lag behind the latest research. When there’s a gray area in recommendations, I tend to err on the side of caution, especially for pregnancy. But this account should never take the place of personalized medical advice from your provider. Thanks for following and hope you find it helpful! I’m always happy to answer any questions about all nutrition topics! Share this post with any friends that are thinking about pregnancy, currently pregnant, breastfeeding, or have an infant or toddler! Services I offer: Nutrition and health writing Blogging Recipe development Brand collaborations Food photography Custom projects Shoutout to the talented @hayeswynndesign for making all my logo and website dreams come true! Link in bio for my website and blog! #prenatalnutrition #pregnancytips #pregnancyhealth #maternalhealth #contentwriting #recipedeveloper #prenataldietitian #pediatricdietitian #bumplife #babynutrition #babyhealth #infantnutrition #babyfood #nutritionfacts

Are you taking the right prenatal vitamin? Or one at all? How do you choose which one to take? There’s so many to choose from, do you just pick a random one from the shelf? How do you know the one you’re taking actually contains those ingredients listed? Because supplements aren’t regulated by the FDA, you may not be getting what you think you are paying for, so its important you choose supplements that have been 3rd party tested and the ingredients have been verified. Full Well Prenatal is what I personally take and recommend because:
 1️⃣It contains methylated folate, which is easier for the body to use than folic acid (synthetic folate), which is found in most other prenatals. 2️⃣It contains choline, which is often left out of prenatals, but is needed for brain development and placental function. Most women aren’t getting enough of this important nutrient in pregnancy so I recommend a separate supplement if yours does not contain choline. 3️⃣It is 3rd party tested so you know what you’re paying for is what is actually listed on the label. I recommend at the very least start taking a prenatal 3 months before you start trying to conceive, throughout pregnancy, and while breastfeeding. It’s not a bad idea for all women of reproductive age to take one because many pregnancies are unplanned and many people do not find out they are pregnant until they are at least 5 weeks along. Neural tube defects form in the 1st 17-30 days after conception, well before many people find out they are pregnant, which is why it’s so important to start taking a prenatal vitamin before conception. You can get 10% off your order if you click the link in my bio or use code INGRAININGNUTRITION Share with someone who needs a new prenatal vitamin! **This is not intended for personal medical advice. Always consult your provider before starting any supplements.** #prenatal #prenatalhealth #prenatalvitamins #pregnancy #ttc #ttccommunity #ttcjourney

After Labor Day, I am always ready to say goodbye to summer 🌞and hello to fall 🍁. The weather is finally starting to cool (and by cool I mean highs in the 70’s 🥶). But maybe if I make enough “cozy” meals, I can will the fall temps to come. This Cabbage and Sausage Skillet recipe is a healthy, hearty meal that will warm you up from the inside out. Swipe 👉🏻for the recipe and save for a rainy or cold day! Teton Waters Ranch has a delicious Polish sausage that I used in this recipe. All of their products are 100% grass-fed beef 🐮, which means they have more healthy fats, including Omega 3’s, than conventionally raised cattle. Their products are also free from added hormones, nitrates/nitrites and are better for Planet 🌎. A win-win-win! You can find them at @costco, @harristeeter and regional @wholefoods and @earthfare #tetonwatersranch #grassfed #grassfedbeef #twrgrassfedbeef #fallrecipes #highfiber #recipedeveloper #healthydinnerideas #healthydinners #recipedevelopment #ttcsupport #fertilitydiet #fertilitynutrition #prenatalnutrition #prenatalhealth

Iron Deficiency Anemia is on the rise according to a new study, of which infants are one population who are at high risk. Iron is important for making hemoglobin, which is needed for red blood cells to move oxygen from the lungs to other parts of the body and for the muscles to store and use oxygen. When babies don’t have enough iron, it can affect growth and development and cause behavioral problems, even later when iron stores have been replenished. So it’s best to take steps to prevent it. Legare’s hemoglobin was low at her 9 month check up so I used these tips to get it back up (swipe to see tips)! Save this post so you can reference it later! Babies’ iron stores they are born with begin to deplete around 4-6 months of age, which is also the time of a lot of growth and development, and is why iron needs are so high between 7-12 months (11 mg/day). Needs decrease to 7 mg/day from 1-3 years. Babies at risk: premature/low-birth weight drinking cow’s milk before age 1 drinking more than 24 oz/day of milk Breastmilk has very little iron, which is why it’s important to include iron-rich foods when baby starts solids, or an iron supplement, but always talk to your provider before starting supplements. Formula fed babies are less at risk since most formulas are fortified with iron. #irondeficiency #healthybaby #babyhealth #6monthsbaby #6monthsold #foodforbaby #feedingbaby #babyfood #babyfoodideas #newmomtips

Chia Pudding is one of my favorite breakfasts to make because the flavors are endless, it’s full of Omega 3’s and calcium (2 very important nutrients for pregnancy and children), and it’s a cinch to meal prep for the week. Swipe 👉🏻 for the recipe and share with a friend! I tend to use plant-based milks for chia pudding, smoothies and oatmeal and love Good Karma Plantmilk because it uses a variety of plants - oats, flax and peas – for a variety of benefits. Not only is it super creamy and delicious, but Plantmilk also offers 5x the amount of protein of almond milk and 800 mg of Omega 3’s. And it comes in shelf stable packaging so it doesn’t take up precious fridge space until you’re ready to use it. Try it for yourself and use code INGRAININGNUTRITION50 for 50% off your order on GoodKarmaFoods.com. Yes, 50! This is a great recipe to get kids involved with. Let them pick their own toppings so they feel involved and more likely to eat it! #creamofthecrops #goodkarmapartner #Omega3s #chiapudding #plantbasedrecipes #plantbasednutrition #plantbasedmeals #plantbasedprotein #plantbasedlifestyle #healthybreakfastideas #calcium #healthymoms #healthymomma #healthymommy #healthypregnancy #kidfriendlyfood

Calling all mamas-to-be, nursing mamas, and those wanting to become mamas! If you’re looking for a quick meal prep option that will support your pregnancy or post-pregnancy needs, try @letofoods for healthy smoothies delivered right to your door- just add your milk of choice and blend! Saves so much time, which is always appreciated when wrangling a toddler. Also makes for a perfect one handed snack while nursing! Use code IngrainingNutrition for 15% off your order! @letofoods . . . . . #pregnancyhealth #choline #prenatalvitamins #prenatalnutrition #prenatal #pregnancytips #healthypregnancy #pregnancynutrition #prenatalcare #maternalhealth #babyonboard #bumplife #babyontheway #pregnantlife #thebump #letofoods

Arugula Shrimp Salad This recipe is quickly becoming a family fave! Swipe for recipe! Full of protein, healthy fats, and fiber making it a good choice for 🤰🏼(and just about anyone else). To make it more “kid-friendly”, serve the shrimp and corn mixture topped with cotija cheese, avocado, basil leaves and a little dressing. Share this recipe with a friend you’d think would love it! Recipe inspo from @dishingouthealth . . . . #familymeals #familymeal #dinnerrecipes #healthydinnerideas #saladrecipe #toddlerfoodideas #kidfriendlyfood #pregnancydiet #prenatalnutrition #pregnancyfood #pregnancylife #pregnancyhealth #pregnancytips

Swipe to see how many servings a day and suggested portion sizes to feed your toddler, as recommended by @healthychildrenaap. Of course these are just suggestions and your toddler may eat more or less depending on appetite and that’s ok. Save this post if you’re unsure how much you should feed your toddler at each meal!

Legare LOVED this recipe and had three helpings the first night we had it. Honestly she loves anything with “bok bok” I recommend serving an iron rich food at each meal to make sure kids are getting enough. Chicken, lentils and spinach are all good sources of iron so we’ve covered our bases with this one. Chicken, Lentil and Spinach Enchiladas Recipe Ingredients: 4 chicken thighs (or 2 chicken breasts), seasoned with seasoning of choice- I used @traegergrills rub 1 can lentils- rinsed and drained, low-sodium 1 c frozen roasted corn- thawed- I used @traderjoes 6 oz spinach 3 tsp cumin 6 green onions, chopped 1/3 c cilantro, chopped 1 c Mexican cheese 6 flour tortillas- more if your dish will fit them 3 1/2 c enchilada sauce Instructions: Preheat oven to 375º Cook chicken thighs in seasoning of choice in skillet on stove top and saute spinach until slightly wilted. Once cooked, cut chicken into small strips or chunks and combine in large bowl with spinach, lentils, corn, cheese, green onions, cilantro and cumin. Pour 1/2 c enchilada sauce into 9x13 baking dish to coat the bottom. Fill tortillas with mixture and place seam side down into baking dish. Pour the remaining enchilada sauce over the top and sprinkle with cheese. Bake for 20 mins You can use store bought enchilada sauce or make your own. I made my own using @thegardengrazer recipe, enchiladas inspired by her too.

Struggling with how to serve meat to baby? Head to the link in bio for everything Meat For Baby- whether you’re doing purées or BLW, this post has info for both!

It’s a good mail day thanks to @tolerantfoods! #gifted #TolerantFoods I always have some on hand because I know Legare loves it and it makes for a super quick meal. I don’t have to think about a protein because these pastas are chock full of it, making them a great pantry item for vegetarian and vegan families. They’re also a great source of iron and fiber. And if your little one has food allergies, they’re free of the major allergens! Share with a parent who’s in the throes of feeding a toddler! And use code 10TOLADVO21 for 10% off your Amazon order!

Why have a burger when you can have a Brussels and Burger Bowl?? Nutrients for 🤰🏼 and 🤱🏼in my bowl: 🍔 Folic acid- Brussels sprouts, avocado, Romaine lettuce and arugula 🍔 Choline- I used @twrgrassfedbeef mushroom and onions burger patties 🍔Protein- beef 🍔Omega 3’s - grass-fed beef 🍔Iron - beef 🍔Calcium- cheese 🍔Vitamin C- tomatoes 🍔B12- beef Pickles for any pregnancy cravings you may have! Burger bowl recipe from @houseofyumm

In honor of Breastfeeding Awareness Month and World Breastfeeding Week, just a reminder that pumping IS breastfeeding🤱🏼. And for any discouraged mamas, it won’t last forever- there is a 💡at the end of the tunnel! Good news- A new study shows an association with human milk consumption and increased immunity against C0VID infection into adulthood, just another reason why nutrition early in life is super important and has long term benefits. https://www.mdpi.com/2072-6643/13/6/2114/htm My milk stash made possible by @lansinohusa @spectrababyusa S1 pump, @haakaausa (not sponsored) and an upright freezer.

Introducing 🥜 to baby can be a little scary, especially if baby has eczema or food allergies. But studies show they and other nuts should be introduced to most babies right after they have started solid foods (4-6 months of age) for food allergy prevention. And keep serving a couple times a week. Other❓’s about how to introduce nuts to baby?? Read all about it in link in bio! Share this post with a friend who has a babe getting ready to start solids! Or save for when you’re ready to introduce nuts! . . . #foodallergies #foodallergy #peanuts #foodallergyawareness #blwrecipes #blwideas #weaningbaby #babyledfeeding #infantfeeding #infantnutrition #babyfoodrecipes #babyfoodideas #firsttimemom #healthybabyfood #healthybaby ⁣#babynutrition #startingsolids #foodforkids #healthykids #kidsfoodideas #babyfood

Did you know the egg yolk 🍳 has important nutrients for pregnancy?! Swipe to learn more about why you shouldn’t be tossing it out! Always consult your provider before starting any new medications or supplements. .⁣ .⁣ .⁣ .⁣ .⁣ #firsttrimester #thebump #secondtrimester #pregnancytips #pregnancydiet #prenatalcare #womenshealth #pregnancyeats #pregnancycravings #pregnancynutrition #pregnancyhealth #pregnancylife #healthypregnancy #pregnancyfood #pregnancyproblems #prenatalnutrition #prenatalvitamins #prenatalhealth #ingrainingnutrition

If you’re preparing to travel ✈️ for #July4th weekend 🇺🇸, here are some great foods to pack for kids. None of these are sponsored, they just happen to be what I’m packing for Legare for our upcoming trip to Jackson Hole that I know she’ll eat. We will be on-the-go a lot and have a babysitter for when we go to dinner so tried to pack things that are simple and easy to prep. But also healthy. 1. @freshbellies- freeze dried fruits and veggies so need to refrigerate so perfect hiking snack 2. @tolerantfoods lentil pasta topped with tomato sauce for plant protein 3. @justins PB because that’s always a good idea 4. @happyfamilyorganics pasta packs- ready in 30 seconds or enjoy at room temp 5. @wholefoods organic applesauce and @traderjoes apple carrot pouches 6. @wildplanetfoods salmon packs for instant protein and Omega 3’s- perfect pouches for travel 7. @eatcerebelly smart bars for hiking snacks 8. @traderjoes cheesy crackers and string cheese I feel like I’m packing food as if I’m preparing to get lost in the wilderness and need to survive for a week. 🤷🏼‍♀️ can never be too prepared! Not pictured: single cartons of milk from @horizonorganic and single yogurt cups from @siggisdairy. Will also make some blueberry muffins that I’ll share the recipe for once I make them. Let me make your kids’ favorite snacks that I need to get!

One on of my favorite first foods for baby is @earthsbest organic oatmeal cereal because it is fortified with iron. It’s so easy to prepare- you just add your liquid (water, formula or breastmilk) and mix. It doesn’t even need to be heated. You can make it whatever consistency you need- thin purée or a thicker purée with add ins for older babies. For Legare (18 months), I mix this with rolled oats and fruit for a chunkier consistency. And I add peanut butter and chia seeds for added protein and iron. And cinnamon. She devours it. 😋

Is your baby getting enough iron?? Baby’s iron stores start to deplete around 6 months of age as the iron they got from mama slowly dwindles. As a result, many breastfed babies can develop iron deficiency anemia (most baby formulas are fortified with iron so this isn’t typically an issue for them), which can affect brain growth and development and possibly lead to learning and behavioral problems later. This is why it’s so important to start including iron rich foods in babies’ diet around this age, when their iron needs drastically increase. A good rule of thumb is to give an iron rich food with every meal. When Legare was 9 months, her hemoglobin was low, so I included more iron rich foods and by 15 months, it was back up to normal! Alternatively, you can give an iron supplement but always consult your child’s provider first. Click on the link in bio for a great resource for iron rich foods! . . . . .⁣ .⁣ .⁣ .⁣ .⁣ #babyfoodideas #childrenshealth #pickyeater #toddlerfoodideas #healthykidsfood #foodforkids #toddlermealideas #healthykids #kidsfood #lifewithtoddlers #kidsfoodideas #toddlermomlife #homemadebabyfood #happykids #kidapproved #toddlerfood #toddlermom #toddlermeals #snackideas #babyfood #forkids #cookingforkids #kidsmeals #kidfriendlyfood #kidfood #healthybaby #healthybabyfood #blwideas #blwbaby #kidshealth

Spinach Squash Bake I’ve been making this recipe for Legare since she was about 8 months old and it’s still a favorite of hers. This is adapted from @skinnyms but @tidal_tastes posted a similar one a few weeks ago that looks delish too! Health Benefits for 🤰🏼 and 👶🏼: Rich in folate- which is vital for pregnant people because it helps prevent neural tube defects in baby. Vitamin B-6- needed for immune function and brain development during infancy. Potassium- needed to maintain balance of fluids and electrolytes, muscle contraction, normal heart rate and proper growth and development. It may help prevent preeclampsia and muscle cramps in pregnant people- muscle cramps were the worst for me while pregnant! Recipe: 2 tablespoons olive oil 1 yellow onion, diced 4 gloves garlic, minced 3 handfuls of spinach 2 zucchini small, roughly chopped (or diced depending on age of kiddos) 2 yellow squash small, roughly chopped (or diced) 1/4 cup goat cheese crumbles (or feta) 1/4 cup parmesan cheese, grated 1/4 cup panko breadcrumbs 2 egg whites 1/2 teaspoon salt 2 teaspoons garlic powder 1/2 teaspoon ground black pepper 1 tablespoon fresh basil leaves, chopped Preheat oven to 400 degrees. Add olive oil to a large skillet and heat. Sauté onions, garlic, zucchini snd squash until soft. Add the spinach and cook until slightly wilted. Place in a large mixing bowl and add the rest of the ingredients. Mix together and spread the mixture in a 9x13 casserole dish. Bake for 30 to 40 minutes or until golden brown on top. . . . . . #skinnyms #summersquash #summerrecipes #healthyfamily #healthyfamilymeals #spinach #squash #zucchini #toddlerrecipes #healthymom #healthymoms #pregnancynutrition ⁣#familymeal #blwideas #blwrecipes #fingerfood #toddlerfoodideas #healthykidsfood #foodforkids #toddlermealideas #healthykids #kidsfood #toddlermomlife #kidapproved #toddlerfood #toddlermom #toddlermeals #2ndtrimester #3rdtrimester #healthypregnancy

One of my favorite things is watching Legare eat. I love to see what bite she scopes out and her tiny little fingers meticulously pick up and her facial expression when she loves (or doesn’t love) a food. I know she’s really into her meal when she dances when she eats (she gets that from me). And the way she gets so excited when I’m bringing over her favorite foods of the moment- blueberries, banana, okra, and chicken right now. BUT it’s also one of the most frustrating events of the day sometimes 🤯 Some days not one morsel is dropped on the floor, but others she thinks dinner is more of an art class and everything ends up on the floor. I know it’s best to just leave her be to play with the food so she can explore the texture, feed herself and honor her hunger/fullness cues. It drives me crazy but I’m trying to be better at letting the mess go 💆🏼‍♀️ Thank goodness for the 🐶 who comes to clean up after her. 10 tips for feeding littles: 🍴let there be mess- refrain from wiping hands and face after every bite 🍴parents decide what and when to eat, kids decide how much 🍴never force bites on kids- we want them to be able to stop eating when they’re full and learn hunger cues 🍴don’t negotiate bites- no “eat 3 more bites and then you get dessert” which puts dessert on a pedestal 🍴 serve a food you know baby will eat alongside new foods or foods that aren’t their favorite 🍴keep serving foods they don’t care for, eventually it will be familiar to them and they may develop a taste for it 🍴how much babe eats will vary each meal- sometimes it’s not much at all and other times it may be three helpings of the meal 🍴too much parental involvement may lead to more picky eating so refrain from commenting and praising foods 🍴stick to consistent meal and snack times 🍴keep the dog outside so your child isn’t tempted to throw food on the floor for him It’s not always easy but you’re doing amazing sweetie! Tag someone in the throes of feeding a toddler who could use these tips! Now if anyone has tips on brushing a toddler’s teeth, let me know!! That’s the real struggle 🤯🤯

Need ideas for healthy snacks to give 👶🏼? Click on the link in bio for 100 yummy snacks baby will love! And yesterday’s post for watermelon popsicles is a great summer snack that’s sure to keep them busy, at least until it melts. . . . .⁣ .⁣ .⁣ .⁣ .⁣ #babyfoodideas #childrenshealth #pickyeater #toddlerfoodideas #healthykidsfood #schoollunch #foodforkids #snacktime #toddlermealideas #healthykids #kidsfood #healthysnacking #lifewithtoddlers #kidsfoodideas #toddlermomlife #homemadebabyfood #snacking #happykids #kidapproved #toddlerfood #toddlermom #toddlermeals #snackideas #babyfood #forkids #cookingforkids #kidsmeals #kidfriendlyfood #healthysnacks #kidfood

5️⃣ ingredient, no-added-sugar, healthy popsicles! . Perfect for hot summer days, teething toddlers, and pregnant mamas 🤰🏼 trying to escape the heat while fueling their body and baby with all the vitamins! . Watermelon Pops 3 c watermelon 🍉 1 c strawberries 🍓 1/4 of a beet 1/2 c coconut cream 🥥 Juice of 1 lime 🍈 Add everything to a blender- I use @vitamix- blend until liquified and pour into popsicle molds. I bought mine off @amazon and it comes with popsicle sticks and individual plastic bags to put pops in once frozen. Freeze, pop out and enjoy! . . . #pregnancycravings #pregnancyproblems #pregnancynutrition #healthypregnancy #prenantalnutrition #prenatalhealth #prenataldiet #pregnancyfood #pregnancydiet #healthytoddler #foodfortoddlers #toddlersnackideas #healthysnacking #healthykids #snacktime #healthysnacksforkids #kidfoodideas #kidfoodies #kidseathealthy #toddlernutrition #popsicle #popsicles #pops #kidsnacks #foodforkids #healthyfoodforkids #Vitamix #watermelon #beet #beets

Did you know there’s an alternative method to purées for starting solids? Head to the link in bio to read an in depth post all about Baby-Led Weaning I co-wrote with @babyfoode and Lauren Braaten, a pediatric occupation therapist. It gives you all the deets!! Benefits of BLW: ✔️starts around 6 months of age ✔️May promote good eating behaviors and curb picky eating ✔️baby eats what the family eats ✔️may help prevent obesity later in life ✔️promotes fine motor skill development . . . #healthytoddler #healthybaby #foodfortoddlers #newmom #toddlersnackideas #babyfood #healthysnacking #kidfood #kidsnutrition #healthykids #pediatricnutrition #pickyeater #snacktime #healthysnacks #toddlersnacks #pediatricdietitian #kidfoodideas #kidfoodies #kidseathealthy #toddlernutrition #BLW #babyledweaning #babyledweaningrecipes #startingsolids #babyfoodrecipes #foodforkids #blwideas #blwrecipes #sixmonthsold #sixmonths

Freezer is stocked with 100% grass-fed beef 🥩 thanks to @twrgrassfedbeef! #ad . I always choose grass-fed meat for more Omega 3’s and vitamins/minerals, especially for Legare’s sake, whose growing 🧠 needs them, along with B-12, choline, iron, zinc and protein. . And I’m always looking for ways to be greener and do my part for the planet. Teton Waters Ranch uses regenerative agriculture to help offset the effects of climate change so they’re a winner in my book! Oh, and they are free from added hormones, nitrates and nitrites! ✔️grass-fed ✔️no added hormones ✔️nitrate free ✔️nitrite free ✔️better for the 🌎 ✔️kid-friendly . You can buy them @costco , regionally available at @wholefoods and select retailers with @shipt and @instacart . . . #pregnancyeats #prenataldiet #pregnancyfood #foodforpregnancy #pregnancydiet #healthytoddlerfood #foodfortoddlers #toddlersnacks #toddlersnackideas #healthysnacking #kidsnutrition #healthykids #snacktime #healthysnacks #kidfoodideas #kidseathealthy #toddlernutrition #tetonwatersranch #grassfed #grassfedbeef #twrgrassfedbeef #omega3 #healthyfat #healthyfats #choline #nonitrates #nitratefree #regenerativeagriculture #regenerativefarming

Is your little one starting finger foods soon? Here’s the Ultimate Guide to Finger Foods for Baby, a blog post I co-wrote with @babyfoode and Lauren Braaten, a Pediatric Occupational Therapist. Link in bio!! Save this post and share with friends who are entering the finger foods phase! . . . #healthytoddler #healthybaby #foodfortoddlers #newmom #toddlersnackideas #babyfood #healthysnacking #kidfood #kidsnutrition #healthykids #pediatricnutrition #pickyeater #snacktime #healthysnacks #toddlersnacks #pediatricdietitian #kidfoodideas #kidfoodies #kidseathealthy #toddlernutrition #babyfoode #fingerfoods

A. LABOR. OF. LOVE! 11 months of breastfeeding and pumping allowed Legare to have 16 months of breastmilk. 🍼Wish I had counted all the ounces! . I was not at all looking forward to breastfeeding. I always thought it was the strangest concept and knew I would hate it. But the second Legare was born all of those uncomfortable feelings fell away and it was the most natural thing. . I was fortunate to produce plenty of milk. BUT it took a lot of effort- I woke up early for months- sometimes 4:30am when I had early meetings- and stayed up late even after a few too many drinks. I pumped on planes. Hauled my milk to Mexico and back in a cooler. Around 10 months, I switched to exclusively pumping because Legare found out what teeth were 😬I think my peak was pumping/nursing 7 times a day. It was exhausting and I never want to wash another pump part again. But it was all worth it for her. . Breastmilk/breastfeeding has so many health benefits for mom and baby so I highly encourage it as long as it’s not stressful or affecting mom’s mental health. . 🍼 the longer a mom breastfeeds during her lifetime, the more protection against breast and ovarian cancer she has 🍼helps with postpartum weight loss 🍼lessens postpartum bleeding 🍼protects against osteoporosis 🍼faster uterine involution after birth 🍼helps boost baby’s immune system 🍼lessens baby’s risk of diabetes, SIDS, Crohn’s, asthma, childhood cancers, allergies, eczema, etc. 🍼gives baby COVID-19 antibodies when mom is vaccinated . This is not to say formula is bad. Not at all. It doesn’t have as many health benefits for mom and baby BUT it is completely nutritious and making the switch can definitely improve mom’s mental health if breastfeeding isn’t working out. So I fully support it. There does need to be more support and encouragement for moms to breastfeed though. A nurse friend of mine recently told me a patient in her clinic was denied a breast pump by WIC @usdagov bc she was supplementing with formula- which is so disheartening and ridiculous. 👏🏼👏🏼 for all the mamas- breastfeeding and formula feeding- who are nourishing all the babes. . Leave any breastfeeding questions in the comments! 👇🏻or DM

Legare is just admiring the fact that her favorite #gifted snack from @freshbellies only has 3️⃣ ingredients! . At any given time I have a few bags of @freshbellies in our pantry that I use for snacks, especially on the go, and for fruits and veggies at meal time when I just do not have time to prep anything. It’s a sure way to get Legare to eat her veggies. They are always a hit with her (and I sneak in a few bites myself). Her favorite are the Strawberry Feels Forever (strawberries + balsamic) and mine are the Peas and Love (snap peas + cumin). Their mission is to expand kids’ palates and I’m here for it! 🙌🏻 . There are SO many reasons why we LOVE these! ✔️No added sugar ✔️No preservatives ✔️No artificial flavors ✔️No fillers ✔️Minimal ingredients- Just fruit, veggies, herbs, spices ✔️Crunchy but not fried- freeze-dried! . We love their other flavors too! Their names crack me up: 🥭Two to Mango (mango + basil) 🌶Pepperlicious (roasted red peppers + sunflower oil + sea salt) 🍏Keep Calm and Cardamom (apples + cardamom) 🎶Gimme the Beet (beets + thyme) . Any other Fresh Bellies fans? What flavor does your toddler like the best??

Snacks on Snacks @freshbellies #palatesintraining #adventurouseating #freshbellies #ad

Happy Friday friends! 🥳 Here’s a recipe the whole family will love tomorrow morning and is a great meal prep idea for the week. Its great for pregnancy and for kids since 🥚 ‘s are one of the best sources of choline, which is so important for brain development! It’s also a great way to hide veggies for those picky eaters and to get kids involved in the meal prep, which makes kids more likely to eat the meal! See my choline post a few posts back for more info on this important nutrient that I HIGHLY recommend supplementing with while 🤰🏼(of course, consult with your provider first). RECIPE: EGG MUFFINS Ingredients: 12 eggs fillings of choice: I used 2 c chopped spinach, 1 c halved cherry tomatoes, ½ c feta cheese (other options are broccoli, sausage, mushrooms, bell peppers, jalapenos, herbs, cheddar cheese, etc.) salt and pepper to taste Preheat oven to 350º F Line muffin pan with liners or use silicone muffin pan In a large bowl, beat eggs and season with salt and pepper to taste Add fillings to each muffin cup and pour egg mixture between all 12 cups Top with extra cheese if you want! Bake for 20-25 minutes until baked through and no longer jiggle Will last in an air tight container in the fridge for a few days and they freeze well! #pregnancycravings #pregnancyproblems #pregnancyfoods #pregnancynutrition #healthypregnancy #prenatalnutrition #pregnancyeats #breastfeedingnutrition #prenatalhealth #prenataldiet #pregnancyfood #maternalhealth #foodforpregnancy #pregnancydiet #prenataleats #pregnancytips #1sttrimester #2ndtrimester #3rdtrimester #kidseathealthy #healthykids #kidseats #eggs #prenatalvitamins #prenataldietitian #pediatricdietitian

How much ☕️ can you have while pregnant and nursing?? Sometimes coffee is the only thing getting us through the day when the night before was full of dream feeds or teething tantrums. But try not to rely too heavily on caffeine, as it can lead to unwanted side effects, besides not being able to sleep at night when your baby finally does get some 💤’s, it can reduce blood flow to the fetus, lower oxygen levels, and increase risk of miscarriage and low birth weight. Newer studies are also showing it could lead to behavioral problems later on, because a fetus cannot breakdown caffeine when it crosses the placenta. The current limit for pregnant women is 200 mg of caffeine a day, which is typically two 8-ounce cups of brewed coffee, and 300 mg for nursing women. Some studies are showing its better to limit caffeine as much as possible while pregnant to prevent behavioral problems later on such as hyperactivity. Kids over 12 years old should limit caffeine to 100 mg a day and kids under 12 should avoid caffeine altogether (do we really want to give our kids more energy anyway??). Caffeine isn’t just found in coffee, below are some common sources of caffeine to be aware of: 1.5 oz espresso- 65 mg 1 c black tea- 47 mg 1 c green tea- 28 mg 12 oz cola- 40 mg 1 oz dark chocolate- 24 mg 1 oz milk chocolate- 6 mg 16 oz energy drink- 170 mg 2 oz energy shot- 200 mg Leave questions in the comments or DM! #pregnancycravings #pregnancyproblems #pregnancyfoods #pregnancynutrition #healthypregnancy #prenatalnutrition #pregnancyeats #breastfeedingnutrition #healthypregnancy #prenatalhealth #prenataldiet #pregnancyfood #maternalhealth #foodforpregnancy #pregnancydiet #prenataleats #pregnancytips #caffeineaddict #caffeineinpregnancy #caffeine #caffeinewithdrawal #womenshealthmatters #womenshealth

Are you getting enough DHA for baby??? It’s such an important nutrient for baby brain development, which is why 200 mg a day is recommended for pregnant and breastfeeding women. Fatty fish is the easiest source to get DHA so most health organizations recommend at least 2 servings of fatty fish (salmon, tuna, sardines, herring, etc) a week. If you can’t get in 2 servings or are vegan, I suggest taking a supplement (I personally did while pregnant due to food aversions) but always talk to your provider before starting anything. . This is hands down the best salmon I’ve ever had, better than any restaurant and it only has 3 ingredients. We have it at least once a week in our house. We get ours from @nybutchershoppe (for Charleston friends), and cook it on @traegergrills but I’m sure it’s just as tasty in the oven. . The BEST salmon recipe: 2 fillets salmon Season with a generous amount of Chef Paul Prudhomme Magic Salmon Seasoning Sprinkle of brown sugar on top Set @traegergrills to 350° and cook to internal temp of 125° . . . #pregnancyfoods #pregnancydiet #expectingmom #prenatalnutrition #postpartum #postpartumeats #pregnancyeats #eatingfortwo #prenataldiet #healthypregnancy #2ndtrimester #3rdtrimester #infantnutrition #feedinglittles #huffpostparents #popsugarmoms #buzzfeedparents #salmon #salmonrecipes #traegergrills #traegernation #traegerrecipes #dha #omega3 #healthyfats #prenatalvitamins #momlife #ingrainingnutrition

Introducing Food Allergens . The American Academy of Pediatrics and the American Academy of Allergy Asthma and Immunology recommend introducing food allergens between 4-6 months to help reduce the risk of developing food allergies. In fact, delaying introduction may actually increase the risk of food allergies. The 8 most common food allergens, and which are required any law to be identified on a food label, are cow’s milk, wheat, shellfish, tree nuts, peanuts, fish, eggs, and soy. Its best to introduce these foods one at a time, and after other non-allergen foods have been well tolerated. Watch your child carefully in case there is an allergic response. . Mamas and mamas-to-be, there’s no need to avoid food allergens while pregnant or breastfeeding since there’s no evidence to support a strict diet during these times prevents food allergies for baby. Personally I don’t know what I would have done without @justins dark chocolate peanut butter cups and bagels while pregnant 🤷🏼‍♀️ . How we introduced these foods: Milk: babies should not have cow’s milk until 1 year of age, so I recommend giving full fat plain yogurt Wheat: cream of wheat is a great pureed food for baby, pasta is good for BLW Shellfish: well-cooked and diced in a size baby can tolerate Tree Nuts: grind up and put in smoothies or oatmeal Peanuts: we mix it into oatmeal Fish: well-cooked flaky fish, canned salmon and tuna are also a favorite Eggs: well-cooked scrambled or hard boiled eggs Soy: tofu is easily handled by babies or you can mash up edamame beans . Anyone else have a favorite way of introducing these that worked for your kiddos? . Of course, always discuss with your pediatrician before introducing foods. . . . #pregnancyfoods #pregnancydiet #expectingmom #postpartum #eatingfortwo #prenataldiet #healthypregnancy #2ndtrimester #3rdtrimester #babyfoodrecipes #infantnutrition #feedinglittles #huffpostparents #popsugarmoms #buzzfeedparents #blw #babyledfeeding #babyledweaning #foodallergies #babyfood #introducingsolids #babynutrition #eggs #peanuts #wheat #soy #shellfish #foodallergy #babysfirst #momlife

*Vegan* Coconut Lentil Curry This a great fall recipe full of turmeric and curry to help support your immune system, just in time for the start of flu season 😷 Its also baby friendly. I’m a fan of feeding baby the same thing the rest of the family is eating to make it easier on mom (or dad) and to help instill healthy eating habits. Don’t be afraid to give baby herbs and spices (not too spicy). The benefits include babies having a wider palate and herbs/spices are full of vitamins and minerals. Swipe for Legare’s approval! . Recipe: Ingredients 4 Tbsp olive oil 2 onions, diced 2 tsp grated ginger 2 cloves garlic, minced 1 Tbsp mild red curry paste 2 tsp turmeric 2 tsp tomato paste 2 large sweet potatoes, peeled and diced 1 can no salt added lentils 5 c low sodium vegetable stock 1 c full fat coconut milk 2 handfuls of spinach Rice or cauliflower rice . Preheat oven to 425° Place sweet potatoes in baking sheet and drizzle with 2 Tbsp olive oil. Roast for 25 minutes. While potatoes are cooking, heat a large deep skillet over medium heat and add the rest of the olive oil. Add the onions, ginger and garlic and saute until soft. Add the curry paste, turmeric, tomato paste, and pepper, and stir to combine. Add lentils and stir to coat in the spice mixture. Pour in the vegetable stock and stir. Let the mixture to come boil. Cook the lentil mixture for about 15 minutes, stirring regularly to prevent the bottom from burning. Add the sweet potatoes. Reduce the heat to low and add the coconut milk and spinach, stirring just until combined. Serve over basmati rice or cauliflower rice. **add salt to taste after playing baby’s portion so baby gets as little added salt as possible. . . . #pregnancyfoods #pregnancydiet #expectingmom #prenatalnutrition #postpartum #postpartumeats #pregnancyeats #eatingfortwo #prenataldiet #healthypregnancy #2ndtrimester #3rdtrimester #babyfoodrecipes #infantnutrition #babycenterbabies #mommychick #todayfood #plantbasedbaby #plantbasedbabyfood #veganbabyfood #bestofvegan

Watermelon sugar high 🎶 🍉Watermelon is full of vitamins (A, C, B6) and antioxidants that make it a great choice for pregnancy and babies. It’s high in lutein and lycopene which may help protect against preterm birth and pregnancy complications such as preeclampsia. It may also help alleviate some common pregnancy symptoms- morning sickness, muscle cramps and heartburn. Since it’s mostly water, it can also help mama stay hydrated. The nutrients in watermelon can help in the development of babies’ brain, vision, and nervous and immune systems. It’s also a perfect food for teething babies. The cold melon feels great on gums, and the consistency is easy for babies to mash. If baby is on purées, just blend it into a purée. If you’re doing BLW, cut it into thin rectangular slices. For babies a little bit older, you can into bite sized pieces or a wedge. It’s one of Legare’s favorites so we’re taking advantage of the end of watermelon season! Who’s craving watermelon now (and has that song stuck in your head)?? 🙋🏼‍♀️ . . . . #watermelon #blw #babyledeating #babyledweaning #babyledweaningideas #babyledsolids #babyfoods #foodsforpregnancy #eatingfortwo #prenatalvitamins #pregnancyfoods #pregnancydiet #expectingmom #prenatalnutrition #postpartumeats #pregnancyeats #prenataldiet #healthypregnancy #2ndtrimester #3rdtrimester #teethingbaby #morningsickness #ingrainingnutrition

CHOLINE~ Choline is a prenatal nutrient that is absent from most prenatal vitamins, yet is one of the most important. The American Medical Assoc and American Academy of Pediatrics have both reaffirmed the importance of it recently. Choline is vital in fetal brain development, specifically with learning, memory and attention, and with functional processes of the placenta. Supplementing with choline, especially in the 2nd and 3rd trimesters may help improve the bioavailability of DHA, another important prenatal vitamin. Choline deficiency has been associated with adverse effects in fetal growth and brain development, neural tube defects and cleft palates. But it can be hard to get enough choline by diet alone, especially if you follow a plant based diet. Animal foods tend to have the most so supplementing may be something to think about, especially since 90% of Americans do not meet the recommended daily amount, which is 450 mg a day while pregnant and 550 mg a day when lactating, however many studies are showing 930 mg when pregnant is most beneficial to the baby. I personally chose to take a choline supplement (and still do) to make sure I was getting enough. . Always ask your provider before starting any new supplements, especially while pregnant. . Tag a friend or mama who needs to know this important info so she can best support her babe! . Did anyone else supplement with choline while pregnant or breastfeeding? . . . #prenatalvitamins #choline #lactationnutrition #breastfeedingfoods #pregnancyfoods #pregnancydiet #expectingmom #prenatalnutrition #postpartum #postpartumeats #pregnancyeats #eatingfortwo #prenataldiet #healthypregnancy #2ndtrimester #3rdtrimester

Bougie baby alert! This girl loved the mashed truffle cauliflower “potatoes” I made her last night. I was hesitant to use the last of my precious truffle oil I got in Italy last summer in case she didn’t like them. But then realized that meant more for me if she didn’t eat them. Love when a baby food is an appetizing adult food too! 🙌🏻 Bonus that it took me less than 10 min to prepare! . Mashed cauli is a perfect food for babies (and preggos) because of the consistency and important nutrients it has. It’s rich in vitamin C, which is helps to absorb iron. Breastmilk has very little iron so breastfed babies need all the help they can get with absorption, so pair vitamin C and iron foods together. Cauli is also high in folate, which is one of the most important nutrients for pregnancy because it helps prevent neural tube defects. . Another benefit is fiber! Babies and pregnant women tend to get constipated easily so eat up to prevent back ups! . Mashed Truffle Cauliflower “potatoes” recipe: 1 bag frozen organic diced cauliflower (I use @traderjoes) Truffle oil Sea salt (add separately for adults) . If you have a @beaba_usa baby cook, you can steam and then blend with truffle oil all in one device. If not, follow directions on cauli rice package to cook, then transfer to food processor with truffle oil to blend. Add salt to just the adults’ portion. If using fresh cauli, just chop, steam and then transfer to food processor and add oil and salt. Easy peasy! . . . #pregnancynutrition #pediatricnutrition #infantnutrition #firstfoods #folate #folicacid #prenatalvitamins #prenatalnutrition #cauliflowerrecipes #pregnancyfood #foodforkids

Hi friends! I took a much needed break from IG but I’m ready to get back to it! A lot has happened in the year since I’ve last posted- most importantly the arrival of our daughter Legare (luh-gree), who is 8 MONTHS old now! With that, I want to make this account a place to go for the latest and most up-to-date nutrition research and recommendations (and healthy recipes)for pre and post-natal women, infants and toddlers, and those trying to become pregnant. The first 1000 days of a child’s life (conception-2 years) are the most crucial and the nutrients they get in this period can shape their eating habits for life. And there’s so much information to know during these phases of life, it can become a little overwhelming when trying to figure it all out on your own. So, if you or someone you know is pregnant, trying to become pregnant, experiencing fertility issues, has small children or is planning on having kids in the future, tag them or share this post so they can follow along! . It’s not just for women! Men- your diet is important too when trying to conceive, so there will be info on that to come! . I have many topics I want to discuss but if you want to know something specific, feel free to DM me! #prenatalnutrition #prenatalcare #pregnancydiet #pregnancyfood #postnatalnutrition #infantnutrition #toddlernutrition #fertilitydiet #fertilityfoods . . . Information on this site is for educational purposes only and is not intended to provide medical advice or to take the place of medical advice or treatment from your personal physician or other qualified healthcare provider. Please consult your physician or other qualified health professionals regarding the treatment of medical conditions. This information is not intended to diagnose, treat, cure, or prevent any disease.

Anyone have fun travel plans for the 4th? 🇺🇸🇺🇸 If you find yourself in an airport in the near future, save yourself the bloat and be sure to look for #EatWellTravelFurther approved snacks and bento boxes to stay health-conscious while on the go. @hmshost is working hard to make sure you don’t have to sacrifice health during your journey by promising products that are less than 500 calories and free from artificial colors, flavors and sweeteners! I’m off to Italy in September and that veggie sandwich bento box is calling my name for the long ride. Happy healthy traveling! #ad . . . #healthytravel #travelhealthy #healthytraveltips #traveltips #airportfood #airportsnacks #travelsnacks #healthysnacking #snacksmart #bentobox #healthyeats #travelwell #onthegosnack #onthego

Philly (no)Cheese Steak Stuffed Peppers🌶 I’m normally not a fan of Philly cheesesteak but these had me drooling. And they were just as good for leftovers. And @franchisej who doesn’t like bell peppers loved them! Win win!! 💯 Bonus: they are #dairyfree but Warning: you’ll want to drink the sauce 🤤#ingrainingnutrition #phillycheesesteak . Ingredients: 1 lb lean ground meat (I used elk but can use beef, turkey, venison, etc) 4 red bell peppers (or other color), cut in half and seeded 1 cup mushrooms, sliced 1 green bell pepper, seeded and sliced thin 1 small red onion, sliced in strips 2 jalapeños, seeded and chopped 2 tbsp olive oil 1/2 cup sauce (see below for recipe) . Sauce (Makes 1 cup) 1 cup mayo (I use @chosenfoods avo mayo) 2 tsp soy sauce (use tamari for gluten free) 1 tsp sea salt 1 tsp fresh cracked pepper Mix all together until well combined . Prep: 1. Preheat oven to 400° 2. Oil a baking pan and place the peppers cut side up. Bake the peppers for 20 minutes or until tender. 3. Prep onion, green pepper, jalapeño and mushrooms as stated above. 4. Heat a skillet over medium/high heat with 1 tbsp of olive oil and cook the ground meat. Remove the meat and transfer to a bowl when completely cooked. 5. Add 1 tbsp of olive oil to the hot skillet. Add in the mushrooms, bell peppers, jalapeño, and onions to the skillet. Cook until tender and add the meat in with the veggie mixture and cook another min or two. 6. Remove the peppers from the oven once tender and add a big heaping spoonful of the veggie and meat mixture into each pepper. Top each pepper with a tbsp sauce. 7. Add back in the 400 F oven for another 2-3 minutes. . . . . @thefeedfeed #feedfeed @foodblogfeed #foodblogfeed #RDeats #kitchn #thenewhealthy #goodmoodfood #bfhealth #eatwellbewell #nutritiousanddelicious #fuelyourbodyright #justeatrealfood #eatwholefoods #eatcleanfood #theeverygirl #todaybreakfast #thecookfeed #nourishyourbody #foodwinewomen #eatgoodfeelgood #eatyourcolors #makeitdelicious #thatsgoodhousekeeping #wellandgoodeats #iamwellandgood #healthfood #bombesquad #eatingwelleats

Happy *3️⃣0️⃣th* birthday to my Instagram husband @franchisej, who puts up with me making him wait to eat his food until I get the perfect pic (which sometimes results in eating cold food), is my stand-in hand model when I need one, isn’t (too) embarrassed when I whip my phone out and stand up in restaurants to take pics of food, eats my sometimes not so tasty food experiments, is the best travel buddy who loves food markets as much as me, and provides us with most of the organic and wild meat and fish that we eat. We’ve been together since we were 16 (see last pic) and wouldn’t have it any other way! #dirtythirty #30isthenew20 #thisis30 #instahusband #instagramhusband

I like my kale like I like my body - MASSAGED 💆🏼‍♀️ Trust me, it makes ALL the difference. All it takes is a little EVOO, hands 🖐🏻 and 60 seconds and the texture is magically transformed. If you’re someone that doesn’t like kale, do me a favor and try massaging it next time and then let me know what you think. You’ll thank me. Double tap if massaging your kale has changed your life! 🙋🏼‍♀️#kalesalad #ingrainingnutrition 🥬 Roasted Veggie Salad Massaged @naturesgreens kale Roasted sweet potato chunks Roasted cherry tomatoes Feta cheese Pistachios Balsamic vinegar dressing . . . . #RDeats #thenewhealthy #eatmoreplants #fuelyourbodyright #justeatrealfood #eatwholefoods #theeverygirl #MakesMeWhole #plantbasedliving #plantbasednutrition #nourishyourbody #plantbasedlifestyle #foodwinewomen #plantbasedgirl #eatgoodfeelgood #plantbaseddiet #eatyourcolors #makeitdelicious #wellandgoodeats #cookCL #eatingwelleats #thechalkboardeats #TOHFoodie #forksoverknives #bombesquad #tonightweveg #theundiet #todaybreakfast

It hurts my heart a little to throw away food (money and nutrients down the drain 😒) so I used a lot of last week’s ingredients to make a simple salad for Meatless Monday. •Bibb lettuce- latest obsession •Cauli rice- put a whole head of cauli in a food processor last week and it’s lasted so long! Much more economical than buying the bag, but also more time consuming. •Quinoa- cooked a bunch yesterday to have for the whole week •Shredded carrots- leftover from last week’s lettuce wraps (see previous post for recipe) •Feta cheese- another latest obsession •1/4 avocado •Lemon tahini dressing Anyone else eating meatless this Monday? #ingrainingnutrition . . . . #RDeats #theundiet #thenewhealthy #justeatrealfood #eatwholefoods #eatcleanfood #theeverygirl #plantbasedliving #plantbasedlife #plantbasednutrition #nourishyourbody #plantbasedlifestyle #foodwinewomen #plantbasedgirl #eatgoodfeelgood #TASTEcooking #eatyourcolors #thatsgoodhousekeeping #wellandgoodeats #cookCL #eatingwelleats #thechalkboardeats #TOHFoodie #forksoverknives #lowcarb #meatlessmonday #todaybreakfast #eatsalad #eatmoreveggies

🥬Lettuce Eat Butter! 🥬 Butter/Boston Bibb has become one of my favorite lettuces. It’s a staple, (along with spinach and kale) but I got on the Butter train when Romaine got to be regularly recalled for E.coli. Seems like Butter fairs much better. And it’s the perfect vehicle for lettuce wraps! I just loaded up on it on my grocery run today. #ingrainingnutrition 🥬 Ingredients: 1/2 cup hoisin sauce 1/4 cup soy sauce — plus 1 tablespoon, use tamari for gluten free 2 tablespoons rice vinegar 2 teaspoons sesame oil 1 tablespoon extra-virgin olive oil 1 pound ground elk (can sub chicken, beef or vegetarian protein) 1 bunch green onions — thinly sliced, white/light green and dark green parts divided 1 tablespoon freshly grated ginger 2 cloves garlic — minced 8 ounces baby bella cremini mushrooms — finely chopped 1 cup grated carrots 2 c finely chopped cauliflower or cauli rice 1 c shredded Brussel sprouts 1/4 teaspoon red pepper flakes 2 cans water chestnuts, drained and finely chopped 2 heads butter lettuce 🥬 Prep: In a small bowl, stir together the hoisin, soy sauce, rice vinegar, and sesame oil. Set aside. Heat the olive oil in a large skillet over medium high. Add the meat and cook until browned, breaking it into small pieces. Stir in the white and light green parts of the green onions, ginger, and garlic. Cook 30 seconds. Stir in the chopped mushrooms, carrots, Brussels sprouts, cauliflower, red pepper flakes, and sauce. Cook on low for 15-20 minutes until the mixture is thickened and mushrooms are tender. Stir in the water chestnuts and green parts of the green onions. . . . . #kitchn #thenewhealthy #goodmoodfood #bfhealth #eatwellbewell #fuelyourbodyright #justeatrealfood #eatwholefoods #eatcleanfood #todaybreakfast #MakesMeWhole #nourishyourbody #foodwinewomen #eatgoodfeelgood #TASTEcooking #makeitdelicious #thatsgoodhousekeeping #wellandgoodeats #cookCL #eatingwelleats #foodtographyschool #thechalkboardeats #TOHFoodie #lowcarbmeal #theundiet #lettucewraps #eatmoreveggies #bhgfood #mealprepsunday

#AD: One staple I always keep in my kitchen is @bertolli_us extra virgin olive oil because I use EVOO in everything from soup to roasted veggies to salad dressings. It’s one of the most nutritious oils to cook with. It’s been associated with lower risks of heart disease, type 2 diabetes, Alzheimer’s, cancer, stroke and rheumatoid arthritis because of the anti inflammatory properties of its healthy fats and antioxidants. #ingrainingnutrition #therecipeissimple #bertolliquality ❤️ Try using it in my Vegan Kale and Cauli Stew to enjoy even more health benefits! . Ingredients: 1 tbsp @bertolli_us olive oil 1 lb tempeh (can sub chick peas) 1 tbsp Italian seasoning 1 tsp fennel 1 yellow onion, minced 6 garlic cloves, minced 1 quart of vegetable stock 1 14oz can crushed tomatoes 3 tbsp tomato paste 1 tsp salt 1 bunch kale, stems removed, roughly chopped 1 small head cauliflower cut into florets 1 cup coconut milk 6-8 fresh basil leaves, ribboned . Method: Heat a large soup pot over medium-high heat. Add the EVOO, tempeh, onions, garlic and Italian seasoning to the pot and and sauté until the onions are soft and translucent, about 5 minutes. Add the veggie stock, crushed tomatoes and tomato paste. Whisk until tomato paste is fully incorporated. Bring to a boil, season with salt then simmer for 15 minutes. Add the kale, cauliflower, and coconut milk. Simmer for 10 minutes until the cauliflower is tender. Top with fresh basil. ⠀ .⠀ .⠀ .⠀ #feedfeedvegan #thenewhealthy #fuelyourbodyright #theeverygirl #todaybreakfast #MakesMeWhole #plantbasedliving #plantbasedlife #plantbasednutrition #plantbasedlifestyle #foodwinewomen #eatgoodfeelgood #TASTEcooking #healthycuisines #eatyourcolors #makeitdelicious #thatsgoodhousekeeping #wellandgoodeats #cookCL #eatingwelleats #FoodtographySchool #thechalkboardeats #TOHFoodie #forksoverknives #veganbowl #veganshare ⠀ ⠀

At the end of the week I often rely on staples and leftover veggies to get me through until I can get to the grocery store again. Two foods you’ll always find in my kitchen are eggs and sweet potatoes because they are so versatile and I can usually make some sort of meal out of them. Like this Eggcellent Potato Pepper Skillet. #ingrainingnutrition 🍳 1 Tbsp EVOO 1 diced sweet potato 1 diced red pepper 1 diced yellow onion Frozen organic corn 4 eggs Fresh cilantro Feta cheese Salt and pepper Garlic powder Everything but the bagel seasoning from @traderjoes 🍳 Sauté onions, peppers, potatoes in EVOO until potatoes are browned and onions translucent. Add garlic powder, salt and pepper and EBTB seasoning to taste. Add corn and sauté. Crack eggs on top and sprinkle cheese around. Cook in oven at 375° until yolks are done to likeness, usually 5-7 minutes. Add cilantro for garnish and extra seasonings if needed. Makes 4 servings. . . . . . #RDeats #kitchn #thenewhealthy #bfhealth #fuelyourbodyright #theeverygirl #theeverygirlcooks #todaybreakfast #healthybreakfastideas #MakesMeWhole #plantbasedliving #plantbasedlife #nourishyourbody #plantbasedlifestyle #foodwinewomen #eatgoodfeelgood #TASTEcooking #healthycuisines #makeitdelicious #thatsgoodhousekeeping #wellandgoodeats #cookCL #eatingwelleats #FoodtographySchool #thechalkboardeats #TOHFoodie #bhgfood #postworkoutmeal ⠀

The Facts of Farro... . Farro is an ancient grain loaded with nutrients. It’s full of fiber, which has been proven to reduce risk of colorectal cancer, heart disease and type 2 diabetes. Most Americans only get around 14 grams of fiber a day and minimum recommendations are about 25-35 grams. So we need to be DOUBLING our fiber intake! Only plant products contain fiber. 🌱 . Compared to other grains, farro has more protein which helps to fill us up and build and repair muscles. 💪🏻 . Its high in zinc, magnesium and niacin and a number of cancer killing antioxidants. 💊 . It does contain gluten so may not be suitable for those with Celiac or non-Celiac gluten sensitivity. 🍞 . It’s one of my favorite grains because of the delicious texture it adds to dishes! 😋 . I made this yummy farro dish with inspo from @serenagwolf and added asparagus for some more veggies (fiber)!💥 #ingrainingnutrition . . . . @thefeedfeed #feedfeed #RDeats #kitchn #thenewhealthy #bfhealth #eatmoreplants #theeverygirl #todaybreakfast #MakesMeWhole #plantbasedliving #plantbasedlife #plantbasednutrition #nourishyourbody #plantbasedlifestyle #foodwinewomen #TASTEcooking #healthycuisines #makeitdelicious #thatsgoodhousekeeping #wellandgoodeats #cookCL #eatingwelleats #FoodtographySchool #thechalkboardeats #farro #nationalnutritionmonth #coloncancerawareness #colorectalcancerawarenes #fiber

When the hubs is out of town I try to stick to a vegetarian/vegan diet, which makes meals so much easier to prepare, IMO. Plus I’ve never been a meat lover and it sometimes leaves me feeling overly full and bloated. When I do eat meat/fish, it’s a pretty small portion and always local and grass fed/wild. #ingrainingnutrition • I made this Buddha Bowl last week and loved it so much it’s on repeat for lunch this week too. I prepped all this Sunday and have 4-5 meals from it. 🙌🏻 • #inmybowl 👇🏻 •Bibb lettuce for fiber, vitamins A and K •Tri-colored quinoa for fiber and protein •Curried cannolini beans for fiber, protein, folate, iron and potassium •Roasted broccoli for fiber, vitamin K, vitamin C, folate, and sulforaphane •Roasted sweet potatoes for fiber and vitamin A •Avocado for fiber, healthy fats, and potassium • Homemade tahini dressing: 10 Tbsp tahini, 5 Tbsp lemon juice, 1.5 tsp soy sauce, 7-10 of water for consistency, 1/2 Tbsp agave (optional). Mix together in jar. . . . . @thefeedfeed #feedfeed #kitchn #thenewhealthy #eatmoreplants #eatwellbewell #todaybreakfast #MakesMeWhole #plantbasedlife #plantbasednutrition #forksoverknives #plantbasedlifestyle #foodwinewomen #TASTEcooking #healthycuisines #eatyourcolors #thatsgoodhousekeeping #wellandgoodeats #cookCL #eatingwelleats #bhgfood #FoodtographySchool #thechalkboardeats #veganshare #veganbowl #buddhabowl #quickmeals #mealprepsunday #feedfeedvegan