Nutrition and Pregnancy
Posted September 21, 2020
The Mommy Makeover Plate to Help You Feel Great
with Leslie Bonci, MPH, RDN, CSSD, LDN
Motherhood is gratifying and satisfying but also demanding and tough. As moms, we put our family first and that means less time for self-care. To be the best mother you can be, you need to put yourself on your “you-do” list with regards to your moves, your chews, and your snooze. No one can exercise for you, eat for you or rest for you.
As a registered dietitian, mom, and Glamma, I work with my clients on how to prioritize their food choices and eating habits to optimize health and well-being, many of my clients who are new moms expect that they will quickly bounce back from pregnancy in terms of their energy, body shape and weight. If you cut your calories too low you won’t have energy to take care of your little one, or yourself.
So, time to strategize, to optimize and to realize your goals. First things first, you have to make the time to eat. Try to be consistent with eating throughout the day, considering mini meals every 4-5 hours with plenty of fluids in between. This is the time to be a “pro” with protein and produce on your plate as part of each eating occasion. Try these protein-packed options:
- Cottage cheese and fruit
- A Greek yogurt dip with dill and garlic and veggies for dippers
- A smoothie made with frozen berries, a small banana, almond butter, and milk
- Oatmeal made with vanilla Greek yogurt, pumpkin, and almonds
- A small can of tuna in olive oil, cannellini beans, and grape tomatoes
Protein helps to keep you fuller for longer and it is important for optimal muscle and bone health. Fruits and veggies provide fluid, fiber, and beneficial plant nutrients to fill you up, not out.
Do not skimp on carbs! They should be about ¼ of the plate and include potatoes, rice, corn, bread, cereal, pasta, quinoa, and more. Carbs provide comfort, they are easy to prep, and they taste great so why wouldn’t you include them on your plate?
Fats provide the flavor to the foods we savor. Nuts in a salad, olive oil to roast veggies, avocado on a sandwich, complete your meals with taste appeal.
And don’t forget to score with your pour. If you are breastfeeding, your fluid needs are increased, but even if you are not, you still need a minimum of 70 ounces of fluid a day. There are many ways to amplify your fluid assets:
- A smoothie with espresso powder
- Infused water with fruit and mint
- Flavored sparkling water
- Herbal teas and
- Vegetable juices
- Some of these provide fuel in addition to fluid for an added benefit
So remember, embrace foods that matter and as you take time to respect your body, choose a fit that flatters. Gratify yourself with food choices and satisfy your hunger. Nourish to flourish and take care of you!
Leslie Bonci, MPH, RDN, CSSD, LDN
Owner- Active Eating Advice by Leslie Bonci, Inc
To schedule an appointment