Education 4 U

Jennifer Ashby, BS

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. ๐Ÿ“œ๐Ÿ‘ฉโ€๐ŸŽ“ 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! ๐Ÿช™

Jennifer was recently awarded an Academy of Nutrition and Dietetics Foundation Scholarship (Colonel Katharine E. Manchester ๐Ÿ† ) and went to FNCE this year! Oh, the places you'll go!๐ŸŽˆ

written by Jennifer Ashby, BS

edited by Veronica Gonzalez, MPH, RDN, LD

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)!

written by Jennifer Ashby, BS

edited by Veronica Gonzalez, MPH, RDN, LD

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, i
t 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.

Alexandra Martinez, BS

written by Alexandra Martinez, BS

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 ๐Ÿž๐Ÿ๐ŸŒฎ๐Ÿš๐Ÿซ˜

  • Fruits ๐Ÿ‰๐Ÿฅ๐ŸŠ๐Ÿฅญ๐ŸŒ๐Ÿ“๐Ÿซ

  • Vegetables ๐Ÿฅฆ๐Ÿซ‘๐Ÿฅ‘๐Ÿง…๐Ÿฅฌ๐ŸŒฝ

  • Protein foods ๐Ÿ—๐Ÿฅš๐Ÿฅฉ๐Ÿค

  • Dairy/Dairy Alternatives ๐Ÿง€๐Ÿฅ›

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*

written by Alexandra Martinez, BS

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 toddlerโ€™s backpack, such as bananas and whole-grain cookies. ๐ŸŒ๐Ÿช

  • 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. ๐Ÿซ๐Ÿฅฆ๐Ÿง€๐Ÿฅ›๐Ÿช๐Ÿฅš๐Ÿ—

  • 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. โ˜€๐ŸŒ™

Laura Sepulveda, BS

Written by Laura Sepulveda

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!


Written by Laura Sepulveda

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!