Here are the facts:

Myth #1: All “Milks” are the Same

• No, they’re not! Really, just because they call themselves “milk” doesn’t mean that they have the same nutrients and ingredients.
• Did you know that each cup of almond milk contains 4 almonds?
• Beverages made from soy and almonds contain 10 or more added ingredients
• Both salt and sugar are added to soy and almond milk for taste
• Dairy milk has no added sugar or salt

Myth #2 Milk is loaded with…..  (more…)

Every day I talk to women and families about keeping bones and bodies strong with protein, calcium and other essential nutrients. Dairy naturally contains all of these essential nutrients, with no added sugars or ingredients which makes it a great choice .

My patients know they need plenty of calcium, but wonder what to do when there’s a question of lactose sensitivity. Contrary to what many people believe only a small percentage of people actually have a lactose intolerance. Even when there’s a concern about lactose sensitivity, most people can enjoy small amounts of lactose. While the exact percentage of people who have a lactose sensitivity is not known, what is clear is that certain ethnic groups are more likely to be sensitive to the lactose in dairy products, including people of hispanic origin.

Essential Nutrients are Important for Every Family Member

Dairy foods are an important source of 9 essential nutrients for every member of every family. The 9 essential nutrients are:

What is Lactose sensitivity? 

Lactose sensitivity occurs when a person does not have the ability to digest the lactose, which are the sugars in milk and other dairy products. This can lead to gas, bloating, cramping and discomfort. People with a lactose sensitivity may not produce enough of an enzyme known as Lactase which aides in digesting lactose found in dairy products.

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This time of year many moms are busy in the stocking up phase, from gathering up school clothes and lunch boxes to helping their kids who are leaving home find a mini fridge for their dorm or apartment.

When my son was little, sure, I had the list of recommended notebooks, flashcards and markers, but I had to figure out the options for healthy lunches and snacks on my own. Then when he went off to college, my focus changed: What suggestions could I make, without nagging or being pushy, that would help him make healthy choices away from home?

It may be surprising to consider how many kids aren’t getting the recommended servings of dairy, fruits and vegetables every day just when their bones and muscles are growing the most. This is the time when their bodies need a variety of foods to get the essential vitamins, nutrients, protein and calcium necessary.

Since everyone is busy, I’ve gathered up a few tips here for healthy snacks, lunch box ideas and yes, even the mini fridge for moms with kids at every age and stage.

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Your baby relies directly on you for nourishment. Nutrients and calories are transferred to her through the umbilical cord, so what you eat mostly determines what you’re giving your baby.

Eating for Two

• Instead of 3 large meals, try to eat 5-6 small meals or snacks each day.
• You need 200-300 more calories per day than what you ate previously.
• This isn’t a lot of additional food. You can fill these calories easily by:

1. Adding an extra cup of milk and half a sandwich
2. Grabbing a handful of almond and a slice or two of cheese
3. Spreading some apple slices with peanut butter

Getting the Right Nutrients

• Continue taking your prenatal vitamin each day! You and your growing baby need the vitamins and minerals it contains.
• Building muscle: Get at least three servings of protein per day. Good sources include:
  •  Chicken, beef, fish, eggs, nuts, lentils, soybeans, and beans.
  • Strong bones: Try to get 1200-1500 mg of calcium rich dairy per day. If you can’t reach the recommended amount with diet alone, take calcium supplements. Good sources include:
    • Cheese, yogurt, cottage cheese, calcium fortified juice, sardines, almonds, and green leafy vegetables.
    • The green stuff: Eat 2 servings of fruits and 4-5 servings of vegetables per day. Be careful with fruit juice, it’s high in sugar – even 100% juice. Limit your intake to 1 glass per day and opt for whole fruits with more fiber, which helps with any constipation.
    • Carb-lover: Eat 6 to 9 servings of bread, cereal, rice and pasta per day. One serving isn’t a whole box of mac and cheese, unfortunately. It’s relatively small, equal to ½ cup of rice, beans or pasta or 1 slice of bread or a ½ of a flour tortilla.
    • Fats and oils: 4 servings are recommended per day. Many foods contain some fat, but a serving is 1 tablespoon of oil, mayonnaise, butter, or peanut butter.
    • Hydration is key! Pay close attention to your water consumption and aim for at least 8-12 glasses per day.

For more information on Pregnancy be sure to check out my new book, Nurse Barb’s Personal Guide to Pregnancy, now out on Amazon.