Fueling Mom Through Food
A huge part of my job is to support you in finding the best ways to sustain your energy levels, boost your health, and nurture your overall well-being. I think it’s time we explore the importance of nutrition for moms, why certain foods can trigger inflammatory responses, and provide you with valuable tips for selecting nutritious food while you are shopping for food for the week, and when you are dining out.
Best Nutrition Plan For Moms
As a mom, your energy demands are high, and your body needs essential nutrients to keep up with the daily challenges. Here are a few key elements to consider when planning your nutrition:
a) Balanced Meals: Focus on incorporating a variety of nutrient-dense foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. This ensures you receive a wide range of vitamins, minerals, and antioxidants, promoting sustained energy and overall health. (I have a step by step plan and menu examples in my Genesis Protocol if you need more guidance. Check out The Progressive for more information.)
b) Adequate Hydration: Stay hydrated throughout the day by drinking plenty of water. Hydration supports digestion, circulation, and energy levels. Aim for at least half of your body weight in ounces. If you have a heavy work out day, or are just running around a lot, drink over that amount. Dehydration can lead to a variety of mental and physical complications. So, drink up!
c) Regular Snacking: Opt for healthy snacks like nuts, seeds, Coconut or Greek yogurt, or fresh fruits and vegetables to maintain stable blood sugar levels and prevent energy crashes. Pre chop veggie sticks and bag them for grab and go snacks, make homemade trail mix, or just put a jar of nut out in a jar on your counter. Make it easy to grab healthy snacks…this tends to be the “food group” we all slip up in.
There’s That Word Again-Inflammatory Awareness
Certain foods can trigger inflammatory responses in both the body and mind, leading to feelings of fatigue, brain fog, and discomfort. My blog Inflammatory Nutrition goes into a bit more detail, but here’s the “cliffs notes” version":
a) Food Sensitivities: Some individuals may have sensitivities to certain foods, such as gluten, dairy, or processed ingredients. These sensitivities can lead to inflammation, affecting energy levels and overall well-being. Like I have mentioned before, consider keeping a food diary to identify potential triggers and work with a healthcare professional to find suitable alternatives. You may get to experience an elimination diet to identify any triggers.
b) Omega-6 Fatty Acids: While essential for our health, an imbalance between omega-6 and omega-3 fatty acids can lead to chronic inflammation. Focus on incorporating foods rich in omega-3s, such as fatty fish, flaxseeds, and chia seeds, to promote a healthier balance. Most processed foods, and some grains, contain Omega 6’s. When our bodies are exposed to a majority of Omega 6’s all day, inflammation tends to pop in to say hi!
Easy Tips For Choosing Nutritious Foods
Navigating the grocery store and restaurants can be overwhelming, but with these quick and easy tips, you'll make informed choices to nourish yourself:
a) Read Labels: Pay attention to ingredient lists and nutritional information. Opt for products with no additives, artificial sweeteners, and hydrogenated oils. Always use these two rules: 1. The ingredients list should be less than 7. 2. If you have to look up what an ingredient is, put it back on the shelf. Choose whole foods over processed options as often as possible.
b) Choose A Colorful Variety: Fill your cart with a rainbow of fruits and vegetables. Different colors indicate a variety of beneficial nutrients. Experiment with new produce to keep your meals exciting and your body well-nourished.
c) Menu Modifications: When dining out, don't hesitate to ask for modifications to suit your nutritional needs. Request grilled instead of fried options, ask for dressings or olive oil and balsamic vinegar on the side, and choose whole-grain alternatives when available. If they have steamed or roasted vegetables on the side, ask for no butter or salt. You are paying for the food, you can send your requests to the kitchen!
My Ask This Week
Remember that prioritizing your health and well-being is crucial for both you and your family. By adopting balanced nutrition plans, being mindful of potential inflammatory triggers, and making smart food choices, you can sustain your energy levels, nurture your health, and set a positive example for your loved ones.
Take the first step today! Start by incorporating one new nutritious food item into your diet this week. Experiment with healthy recipes, check out my recipes, and celebrate every small step you take.
You deserve to thrive moms! Cheers to a life filled with undeniable energy and vibrant health.
Remember, I'm here as your friendly helper to support you on this journey, so feel free to reach out if you have any questions or need further guidance.
