Summer is finally here!
Ensure you’re fueling your body with the healthy nutrients that it needs. Good nutrition is important for everyone, and it’s especially important for expectant and new moms. You may be pregnant or recovering from pregnancy and working hard to keep yourself and your baby healthy and happy.
If you live in an area where you don’t have access to fresh and nutritious foods, we’ve got a number of summer treats and tips to help you find ways to keep yourself healthy.
When You Live in a Food Desert
The Centers for Disease Control and Prevention defines “food deserts” as neighborhoods that lack access to reasonably priced fruits, vegetables, whole grains, low-fat milk, and other foods essential to a healthy diet. Start by searching for local organizations that have programs to reduce food deserts and distribute healthy food to members of your community. Healthy, affordable food is available in more places than you think, even if it’s at the dollar or convenience store in your neighborhood.
Planning As a Way of Life
- Take 10-20 minutes to create a tasty meal that is inexpensive and includes staples like eggs, whole grain bread or pasta, brown rice, canned vegetables, fruit, and yogurt.
- Cook in bulk when you plan meals for the entire week; thus, saving you time later.
- Make a grocery list filled with healthy options and stick to it.
- Avoid shopping for food when you’re hungry.
- Read the food labels to decide on portion control.
- Choose foods that you recognize the first 5 ingredients on the nutrition label.
Planning what you eat can help you to avoid choosing a quick and convenient, but unhealthy option.
Indulge in Refreshing Summer Treats
Getting in your fruits and veggies doesn’t have to be boring.
Use your imagination to get creative and make it a fun activity to create your own healthy summer treats! Try a nutritious smoothie that’s easy to make at home. Often, store bought smoothies contain a lot of sugar and less healthy nutrients. So, get adventurous with green smoothies or popsicles that include spinach, avocado, and tropical fruits. Keep frozen fruit in your freezer or simply let frozen fruit semi-thaw for a cold, refreshing treat to eat.
The Office on Women’s Health recommends that pregnant women stay hydrated by drinking about 8-10 cups of fluids daily. If you’re nursing a baby, drink about 13 cups. It seems like a lot, but it’s not impossible. You can do it! Add strawberries or cucumbers into your water, and pace yourself with a water bottle that has measurement levels on the side. You’ll enjoy how delicious your fruit looks floating in the water and the taste will keep you coming back!
Eat Healthily in Summer; Stay Consistent Year-Round
When it’s hot and you’re at a summer celebration, choose the healthier option each time you reach for a snack or sit down for a meal. Whether expecting or postpartum, don’t fall for short-term calorie loads or “summer slim down” diets.
Treat yourself by developing year-round habits that lead to good health overall. To meet all you and your baby’s needs, your body requires plenty of calories; get those calories from whole foods. Talk to your pregnancy care provider if you aren’t sure how many calories you need every day. Then stock up and make incredible combos. If your cabinets, refrigerator, and freezer hold healthy foods, you’re much more likely to maintain healthy eating for life.
Focus on these nutrient-rich foods:
- Whole grains
- Lean meats and plant-based proteins
- Fresh fruits and vegetables (the darker the color, the more nutrients it has)
- Calcium-rich foods including dark green veggies, small bone-in fish, tofu, or low-fat dairy
- Nuts, beans, and other legumes
Bon Appetit, and enjoy those healthy summer treats!
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