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Nutrition

  • 8 Fruits for a Hot Summer Pregnancy

    These summer fruits help alleviate some of the most common pregnancy symptoms.

    Article & Photo courtesy of Well Rounded NY

    As with many things in life, eating for two isn’t about quantity, it’s about quality — especially in the summer, when the heat makes you feel tired, lightheaded and swollen. The good news is, summer comes with an abundance of delicious, healthful fruits that can not only help you beat the heat, but also satisfy your sweet tooth. What’s more, did you know that some summer fruits can help relieve some of the least pleasant pregnancy symptoms?

    Whether you are suffering from insomnia, leg cramps, constipation or nausea, we have you covered. Here are 8 of the best fruits to eat during pregnancy in the summer.

    1. Watermelon, against dehydration.

    A true summer time staple, this melon is super hydrating. Your need for water increases throughout your pregnancy to keep both you and baby comfortable. It helps keep headaches and fatigue at bay and helps sustain your level of amniotic fluid.

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  • Pomegranate Ginger Holiday Mocktail

    The non-alcoholic drink that will make your friends wish they were pregnant.

    Article & Photo courtesy of Well Rounded NY

    The holidays can be a hard time to be pregnant. With all the boozy holiday parties going on you can feel quite left out without something fun to sip! Instead of resigning yourself to water at your next fete, try this Pomegranate Ginger Mocktail. Not only is it delicious and festive but it’s loaded with antioxidants to keep you glowing into the new year (not that you need it, mama!) and ginger to help boost circulation. Cheers!

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  • 5 Meal Prep Secrets for the New Mom

    These tips will make cooking nutritious meals so much easier, even with a newborn around.

    Article & Photo courtesy of Well Rounded NY

    As a new mom, we often forget about ourselves during the newborn phase. It usually takes a few months of parenting to figure out the balancing act of caring for your newborn, taking care of yourself and managing domestic responsibilities. Often times, finding the time to cook a healthy meal is easier said than done. So we don’t blame you for succumbing to the temptation of premade meals that you can heat up in mere minutes.

    But before you go reach for that take-out menu hanging on your fridge, we want to help you get all the nutrients that you, as a new mom, need. So here are 5 tips that will help you prep healthful homemade meals that will answer all of your nutritional needs.

    1. Time it well. If you’re tired and focused on baby, meal prepping will seem like a bigger chore than it actually is. But once you get into the groove of (new mom) things...

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  • Plant-based Proteins for Pregnancy

    Four “low-steaks” ways to up your protein intake.

    Article & Photo Courtesy of Well Rounded NY

    We all know that eating adequate protein is important–not only for us but also for the growing baby.  In recent years, there has been a shift towards incorporating dietary plant protein consumption versus animal protein due to the nature of our food supply and food quality.

    One of the biggest reasons health professionals are advocating plant protein during pregnancy and also why concepts such as #meatlessmonday are gaining popularity is due to the fact that animal protein has to be cooked and thus denatured (food safety protocol) before consumption–therefore you’re not getting the total protein from the original piece of meat. Because food safety is especially important during pregnancy, it is important to cook thoroughly before consumption. In addition, it’s harder on the body to digest animal protein, which could cause discomfort during pregnancy since our GI system slows down as the pregnancy progresses. Therefore, increasing plant protein during pregnancy is encouraged!

    Believe it or not, plant protein sources are abundant.  The most common ones are legumes, nuts and seeds.  So If you’ve been following a vegetarian or vegan diet, have no fear! You could continue the dietary pattern healthfully during your pregnancy and here’s how:

    1. Incorporate legumes into your soups or baked dishes.  Consider chickpeas instead of lean ground beef or turkey for a burger patty.  Use black beans as a base for your brownies. Add kidney beans or white cannelloni beans to your soups and stews.  Whip up some hummus for a snack.  Incorporating legumes into a variety of dishes will keep you full and provide adequate dietary protein.

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  • How to Build Your Toddler’s Independence for School

    10 tips to send baby off confident and prepared.

    Article & Photo Courtesy of Well Rounded NY

    Whether you’re a first time mom or a veteran parent, sending your toddler off to school for the first time can be scary and emotional. Maybe you’re worried your kid will be shy, or the teacher won’t care for your baby the way you do. Maybe your child is experiencing some sad or anxious feelings about school….or maybe you are! After all, going off to school is not just a new adventure for them, but a new one for parents as well.

    As a parent, though, it’s your job to get your kid excited for the first day of school so they can feel confident and prepared. And whether you want to believe it not, most kids are more independent and ready for school than you think.

    Here’s 10 expert tips to help you send your kid out into the great big world confident and prepared.

    1. Make a Pre-First Day Visit: Prior to the first day of school, visit the school and check out your kid’s classroom. Get your kid familiar with what the building looks like and let them play on the school playground or sit in the front yard. You can even let your child wear his or her new backpack as “practice.” These visits increase your child’s comfort in their new setting.

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  • 10 Summer Foods To Eat During Pregnancy

    Beat the heat with these 10 summer foods.

    Article & Photo courtesy of Well Rounded NY

    If you’re pregnant, the idea of a barbecue-filled summer is probably making you sweat. Well, good news mamas: hot weather may be uncomfortable and, well, hot, but it comes with an abundance of fresh fruits and vegetables that are refreshing and that contain essential nutrients for your health and baby’s. What’s more, they keep you satiated and hydrated during the warmer months. So summer is actually the perfect time to pack your meals with healthier, more nutritious foods. To help you get the most out of your summer feasts, we’ve compiled a list of summer pregnancy must-eats.

    Here are 10 summer foods that every pregnant women should eat.

    1. Microgreens are part of the leafy green family. They are tasty, versatile and nutritious. Microgreens contain Vitamin C and E (antioxidant), which will help you keep your...

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