Education 4 U

Jennifer holds a Bachelor of Science in Nutritional Sciences and is one of the first students at UTRGV to be in the Masters of Dietetics UTRGV and Dietetic Internship Program. 📜👩‍🎓  She is also a founding member of both the Nutritional Sciences and Health Society (NSHS), and the Student Academy of Nutrition and Dietetics (SAND) student organizations! She is an active member of these organizations, is also the treasurer for NSHS for 2 years, and is currently serving her 2nd year as treasurer for SAND! 🪙 

Jennifer was recently awarded an Academy of Nutrition and Dietetics Foundation Scholarship (Colonel Katharine E. Manchester 🏆 ) and went to FNCE this year! Oh, the places you'll go!🎈 

Salt, or sodium, is in many of our foods, and too much of it can cause many health problems. The recommended amount you should be having per day is 2,300mg. Over that can increase your risk for high blood pressure, leading to other problems such as a stroke. 

The foods we eat at Thanksgiving may be high in salt, so what can we do to reduce our intake?

• Try using fresh vegetables instead of canned

• Do not add extra salt when cooking

• Serve smaller portions of gravy, casseroles, and pie (at a time)!

Exercising and being active provides several health benefits and reduces our risk of developing high blood pressure, type 2 diabetes, metabolic syndrome, and stroke. Choose either moderate or vigorous activities for your daily routine.

What is "moderate activity?"
Well, it is activities that get your heart rate up. Some examples include: walking fast, swimming, bike riding, or even doing household chores. Try these for 30 minutes a day, five days a week.

Need something more intense? Try vigorous activities. These are activities that make you want to catch your breath. Some examples include running, hiking, and sports. Try these for 15 minutes a day or 75 minutes per week.

   Practicing balanced eating habits where all food groups are found in each meal will give moms-to-be enough nutrients before, during, and after pregnancy. All the food groups are:

• Grains 🍞🍝🌮🍚🫘

• Fruits 🍉🥝🍊🥭🍌🍓🫐

• Vegetables 🥦🫑🥑🧅🥬🌽

• Protein foods 🍗🥚🥩🍤 

• Dairy/Dairy Alternatives 🧀🥛  

Eating these foods throughout the day will give moms and babies the nutrients they need for the healthy development of the baby. As well as help moms-to-be have less health problems that could negatively affect pregnancy. 

*Ask your doctor and Registered Dietitian about needing more vitamins/minerals during pregnancy*

Eatright.org 

   Toddlers are always on the go and need snacking on the go! Many snack foods in the market do not provide the nutrients your toddler needs in a day, like calcium, iron, and fiber. Try these tips for adding more nutritional value to your toddler snacks to help them grow strong and healthy. 

• Always carry small and easy snacks in your toddler’s backpack, such as bananas and whole-grain cookies. 🍌🍪

• Serve the same foods you serve at mealtime for snack times, such as fruits, vegetables, cheese strings, lactose-free yogurt, boiled eggs, and oatmeal cookies. 🫐🥦🧀🥛🍪🥚🍗

• Plan your snack schedule, such as having a mid-morning, mid-afternoon, and evening snack to help your toddler keep a good appetite for mealtimes. ☀🌙

Eatright.org

 Let's talk about essential nutrients for the kiddos! 

*Iron plays a vital role in brain development! The best sources of iron come from red meat, egg yolk, dark chicken meat & leafy greens. 

*Calcium builds and maintains strong bones and decreases the risk of osteoporosis in the future! Best calcium food sources include milk, yogurt, beans & almonds. 

*Vitamin D is vital for calcium absorption and immunity! The good news is that we get it from the sun! Vitamin D is only very common in dietary sources if the food is fortified, such as fortified dairy products and cereals. 

There are more important nutrients to be learned. Call my office- Nurturing Nutrition Wellness, LLC at 956-445-5422!

Source: MyPlate.gov

Let us learn about the total carbohydrate section in the nutrition food label! 

*The total carbohydrates section includes starch, sugars, and dietary fiber. 

* Dietary Fiber: Cannot be digested or absorbed by the gastrointestinal tract and is present in fruits, beans & vegetables. On average, healthy adults need 25 grams and 38 grams of fiber daily! 

* Total & Added sugars: Total Sugars include sugars naturally present in many nutritious foods and beverages. For example, sugar can be found in milk and fruits. Added sugars include sugars that are added during the processing of foods! 

Call my office, Nurturing Nutrition Wellness, LLC, at 956-445-5422 to schedule your next appointment!

Source: FDA.gov