nutrition guide

™for momsby moms

© 2016 Nurture, Inc.

Nutrition guide

Off to a good start: Preconception 3

Start ensuring a healthy future

The Pre-Pregnancy Cleanse

The right weight for you 4

The bottom line on weight gain

Where does all the baby weight go?

Body mass index

The do’s 5

Eat organic

Eat just enough

Get sufficient protein

Focus on fruits, veggies, & grains

Smart supplements

Bone up on your calcium needs

Go fish

For vegan mamas

Anti-nausea tips

Mommy Mocktails 8

Pear“tini”

Mango“tini”

Healthy Recipes for a Happy Mama 8

Creamy Vanilla Pear Smoothie

Happy Baby’s Great Greens Smoothie

Very Berry Smoothie

Happy Tot Sweet Potato Muffins

Veggie Cream Cheese Spread

Why Organic? 10

Clean 15 / Dirty Dozen

Our Nutrition Advisor 11

Making a Difference 12

3© 2016 Nurture, Inc.

Off to a good start:preconceptionStart ensuring a healthy future for your baby, even before you conceive Some nutrients are thought to support fertility, while others are so

important for developing babies that it’s recommended you have

a good supply from the very first day of your pregnancy. If you’re

trying to become pregnant, it’s a good idea to take a prenatal

vitamin each day. Here are some vitamins and minerals that are

particularly important before (and during) pregnancy:

Antioxidants – Helps prevent cell damage that may play a role

in infertility. Diets rich in fruits, vegetables, and whole grains are

highest in antioxidants like selenium, vitamin E and vitamin C.

Folic Acid – Helps prevent neural tube defects like spina bifida.

The body won’t store up extra folic acid – you need it every day.

Since its role in fetal development is so early in pregnancy, it’s

recommended that all women of child-bearing age get at least

400 mcg per day. It’s in prenatal vitamin supplements, and also

found in fortified grains and cereals, leafy greens (e.g., spinach),

broccoli, oranges, beans, peas, and peanuts.

Zinc – This mineral plays a role in sperm production for men, and

ovulation and fertility in women. It’s recommended that you get

15mg per day. Good sources include beef, lamb, pumpkin seeds,

yogurt, spinach, broccoli, peas, and leafy greens.

Iron – Pregnant women are at risk for becoming iron-deficient

and anemic. By making sure you have good sources of iron in

your diet now, you can start with a good supply of this important

mineral. Food sources include lean red meats, beans, tofu,

fortified cereals, leafy greens, and shitake mushrooms.

The Pre-Pregnancy CleanseMany of the chemicals in the environment and toxins in our food

supply accumulate in the body in fatty tissues. This means that

exposures to chemicals before conception may cause Baby to

be exposed as well. Now is a great time to clean up your diet and

immediate surroundings in preparation for pregnancy. Here are

some great first steps:

Eat organic!Reduce your exposure to synthetic pesticides, synthetic hormones

and antibiotics by choosing organic foods.

Avoid mercurySteer clear of these fish which are highest in the contaminant

methylmercury which can build up in your body and may cause

neurological damage: Tilefish, King Mackerel, Swordfish, and

Shark. Instead, choose these safe, low-mercury fish (the ones

with a * are particularly rich in omega-3 fatty acids): Anchovies*,

Catfish, Flounder, Halibut* (limit to fewer than 6 servings per

month), Herring*, North Atlantic Mackeral*, Pollack, Salmon*,

Sardines*, Shrimp, Tilapia, Trout*, Tuna (canned, chunk light*;

limit to fewer than 2 cans per week)

Choose kitchen plastics carefullyAvoid polycarbonate plastic, the hard clear plastic coded with

the number 7 that may leach a hormone-disrupting chemical

called BPA into foods and drink. Instead, choose safer plastics

like those labeled with a 1, 2, 4, or 5, and never put plastics in the

microwave. Better yet: avoid plastics in favor of stainless steel,

aluminum, and glass.

Avoid the artificialChemical additives like artificial colors (e.g., Blue 1, Red 40) and

artificial sweeteners (e.g., aspartame, acesulfame K) are best

avoided during pregnancy, so why not start cleaning them out

of your diet now? Besides, these ingredients tend to be found

in foods with limited nutritional value like junky snack foods,

sweetened cereals, and “diet” foods. Go for whole and natural

nutrient-packed foods instead.

Test your drinking waterMost municipal tap water is considered safe, however a study by

the Environmental Working Group1 indicates that some sources

may contain contaminants like chlorine byproducts and other

industrial pollutants. Plus, old pipes may leach lead into your

water. Pick up a simple home testing kit at your local hardware

store and test your water for safety. If you have a well that

provides your drinking water, a licensed well contractor can test

both the well and the pump for contamination.

1. Environmental Working Group. “Water Treatment Contaminants: Forgotten Toxics in American Water.” Feb 2013. http://static.ewg.org/reports/2013/water_filters/2013_tap_water_report_final.pdf

4

A healthy diet during pregnancy will help Mama gain just the right

amount of weight to support Baby’s growth and development.

Some of the weight gained in pregnancy is actual baby weight —

the weight of your baby’s developing body. Other weight comes

from amniotic fluid, extra blood to support your body’s needs,

and extra fat to provide energy for the amazing task at hand.

Weight gain recommendations are based on your pre-pregnancy

weight. Women who are overweight or obese don’t need to

accumulate as many fat reserves, so their weight gain

recommendations are lower. Women who are underweight may

need additional stored energy, so it’s recommended that they

gain more weight. See the table below for details about healthy

weight gain during pregnancy. If you’re carrying twins or triplets,

talk to your doctor or midwife about how much weight you should

try to gain.

Your doctor or midwife will check your weight periodically

throughout pregnancy. If he or she is concerned, you’ll be advised

to cut back on extra calories in your diet, or to be more active

with regular light to moderate exercise.

* See page 5 for more information

Give yourself a pre-pregnancy diet makeover!The eating style that is recommended in pregnancy is basically

the same as the one all adults should be consuming - fruits and

vegetables, whole grains, lean proteins, healthy fats, not too

much refined sugar or processed foods. If this doesn’t sound like

your diet, don’t wait until you see a positive pregnancy test to

do a diet overhaul. Start today and you’ll have time to ease into

these healthy habits:

• Aim for a healthy weight with a balanced diet and

moderate exercise

• Eat whole foods; avoid highly processed foods

• Wean off high amounts of caffeine (i.e., more than

2 cups of coffee per day)

• Seek help for a dependency on alcohol, tobacco,

or other drugs

• Talk to a professional about an eating disorder

The right weightfor you

Less than 5 lbs.

5 to 10 lbs.

Less than 5 lbs.

Less than 5 lbs.

Slightly less than 1 lb.

1 lb.

2/3 lb.

1/2 lb.

Total weight gain 1st Trimester

Weekly weight gain 2nd + 3rd Trimester

Normal (18.5-24.9)

Underweight (<18.5)

Overweight (25-29.9)

Obese (30)

Pre-pregnancy weight (BMI)*

Normal (18.5-24.9)

Underweight (<18.5)

Overweight (25-29.9)

Obese (30)

Pre-pregnancy weight (BMI)*

25-35 lbs.

28-40 lbs.

15-25 lbs.

11-20 lbs.

Total pregnancy weight gain

5© 2016 Nurture, Inc.

Avoiding excess weight gain is important, because too much

weight in pregnancy may result in:

• An increase in your risk of gestational diabetes

• More stretch marks, varicose veins and backaches

• Elevated blood pressure

• A larger sized baby, resulting in a more difficult delivery

& recovery after birth

• A more difficult time losing the baby weight

The bottom line on weight gain It’s important to keep it under control, but there’s no need to

obsess. Eat right, stay as active as you can, and your weight

should stay in an ideal range.

Where does all the baby weight go?

*Body mass index

Body Mass Index (BMI) is a measure of body fat based on height

& weight that applies to both adult men and women. You can

easily compute your BMI by using the online calculator at

nhlbisupport.com/bmi/. The National Heart, Lung, & Blood

Institute is a part of the National Institutes of Health, US Dept.

of Health and Human Services.

BMI categoriesUnderweight = < 18.5

Normal weight = 18.5 - 24.9

Overweight = 25 - 29.9

Obesity = 30 or greater

As the saying goes, “you are what you eat.” When you’re pregnant, your diet not only supplies you with sustenance and health, but it supplies the baby, too. Here are prenatal eating tips to help you create the optimal diet for you and your baby.

Eat organicOrganic foods are grown without the use of chemical pesticides,

chemical fertilizers, synthetic hormones, antibiotics, and

genetically modified organisms (GMOs). By choosing organic

foods, you reduce your exposure to pesticides and other

chemicals, and you reduce your baby’s exposure, too. Given

how vulnerable developing babies are to toxic exposures, many

experts believe that pregnancy is a most crucial time for choosing

organics over conventionally produced foods. See “why organic?”

for more information on page 10.

Eat just enoughMake food choices with your baby in mind, but don’t “eat for two”

— you’ll eat too much! During the 1st trimester your body doesn’t

need extra calories (Baby is only the size of a shrimp!) During the

2nd and 3rd trimesters you do need 300 extra calories per day.

You may be surprised to learn that it’s not so much extra food.

Here are ideas for 300-calorie additions to your daily diet:

• 1 cup oatmeal mixing in a Happy Mama® Prenatal pouch

topped with 1 tbs. almonds

• 8 oz fat yogurt with ¼ cup low fat granola

• 1 tbsp. peanut butter on 1 slice whole wheat toast

with 1 cup skim milk

• ½ cup premium ice cream

• 1 oz cheddar cheese and ¼ cup hummus

(chickpea spread) with 8-10 wheat crackers and a vegetable

like bell peppers or cucumber slices

• 1 oz pretzels with an apple and 1 cup low fat

chocolate milk

• Granola bar with an orange and ½ cup low fat milk

• 1 oz (about 15-20 halves) walnuts with ¼ cup raisins

& 1 chocolate kiss or a few chocolate chips

The do’s:Grow a healthy, happy baby with a healthy diet

Baby Placenta 7 to 8.5 lbs. 1.5 lbs.Breasts Amniotic fluid1 to 3 lbs. 2 lbs.Blood volume increase Maternal fluid 3.5 lbs. 3 lbs.

Uterus Maternal fat stores 2 to 3 lbs. 8 to 10 lbs.

Total 28 to 35 lbs.

6© 2016 Nurture, Inc.

Get sufficient proteinIt’s essential for maintaining your muscles and growing tissue like

the placenta and umbilical cord. Choose 3 servings of protein rich

foods each day during the 2nd and 3rd trimesters when your body

needs at least 60 grams of protein each day. Many protein rich

foods like beef, shellfish and chickpeas are also good sources of

zinc, an important mineral. Here are examples of one serving of

protein foods. (Non-meat sources tend to contain less protein so

the serving size is larger to meet the recommended intake.)

• 2 ½ to 3 oz poultry, pork, or beef• 3 to 3 ½ oz fish or shrimp (equivalent to about 14 large shrimp)*• 7 egg whites• 3 whole eggs plus 1 white• 1 cup egg substitute• 2 ½ cups (20 ounces) of milk• 2 cups yogurt• 3 oz aged cheese (e.g., cheddar, swiss)• ¾ cup cottage cheese• 9 oz (1 cup) tofu

• 1 ½ cups beans or chickpeas

Focus on fruits, veggies + grainsJust as before you were pregnant, these healthy foods should

make up the foundation of your daily diet during pregnancy.

Be sure to include sources of beta carotene, a powerful

antioxidant found in yellow and orange foods like yellow squash,

papaya, apricots, pumpkin, cantaloupe, sweet potatoes, and

carrots. Eat good sources of vitamin C, too. This antioxidant is

not only good for the immune system but it also helps your body

absorb iron. Sources include citrus fruits like oranges, grapefruit,

tangerine, orange or grapefruit juices, tomatoes and tomato

products, as well as potatoes.

Smart supplementsCertain vitamins and minerals are so essential that most

practitioners recommend supplements to ensure proper intake.

These include:

Folic acid - Required for the development of your baby’s

neural tube – the tissues that become the brain and spinal cord.

You need 600 micrograms of folic acid each and every day.

(If you’re not taking a prenatal multivitamin, ask your doctor

or midwife about taking a folic acid supplement.)

Iron - Produces hemoglobin, which carries the oxygen in your

blood to your body tissues. A deficiency causes anemia (you

should be tested for this during your 2nd trimester). You need

approximately 27 mg of iron per day – a recommendation that

may be difficult to meet with your diet alone. Most prenatal

vitamins contain 60 mg.

Choline - This essential nutrient plays a crucial role in baby’s

brain development, so your needs are higher in pregnancy and

while you are breastfeeding. Choline is found in eggs, certain

meats, and fortified foods. Choose a prenatal vitamin supplement

which contains choline. The Institute of Medicine recommends

400 mg a day for pregnant women.

Bone up on your calcium needs - Calcium strengthens

bones and teeth – both yours and baby’s. It may also prevent

high blood pressure. You need at least 800 milligrams per day –

not very different than your requirements before pregnancy.

Your prenatal vitamin likely will provide about 400 to 500 mg.

In your diet, aim for four servings of calcium-rich foods like low

fat milk (including lactose free milk), yogurt, cheese, fortified

cereals, and juices.

• Choose calcium-rich snacks like string cheese, low fat

yogurt, or smoothies made with frozen fruit and low fat yogurt.

• Instead of coffee, try a decaf latte or a steamed skim milk.

• Have some chocolate milk when you’re craving sweets.

• Top a potato or bowl of soup with shredded low fat cheese.

• Try cottage cheese topped with granola for a tasty breakfast.

• Make an easy dip for veggies – add fresh herbs to plain yogurt.

7

Go fish - Many varieties of fish provide DHA, an essential

omega-3 fatty acid which will be a major building block for Baby’s

brain and eyes. Choose these safe, low-mercury fish.

• Anchovies*

• Catfish

• Flounder

• Halibut*

(limit to fewer than 6 servings per month)

• Herring*

• Mackeral*

(North Atlantic Mackeral, not King Mackeral

which is highest in mercury)

• Pollack

• Salmon*

• Sardines*

• Shrimp

• Tilapia

• Trout*

• Tuna

(canned, chunk light*;

limit to fewer than 2 cans per week)

* Particularly rich in omega-3 fatty acids

For vegan mamasIf you eat zero animal products (i.e., no meat, no milk, no eggs)

you need supplemental vitamin B12 during pregnancy. Seek out

good sources including fortified cereals, fortified soy milks, and

nutritional yeast, and ask your OB or midwife if you should be

taking a supplement.

To settle the stomach – anti-nausea tipsBeing pregnant is an exciting and joyful adventure. Unfortunately,

for some of us it can also be a bit nauseating! If you’re feeling

queasy, here are some tips that may help:

Avoid hunger — Dips in blood sugar can only make nausea

worse. Try to eat a little something every couple of hours. It may

help to keep pretzels or crackers by your bed so that you can eat

before you even get out of bed in the morning.

Bubbles! – If you have indigestion the bubbles in seltzer or

all-natural soda may help to settle your stomach.

Get some exercise — You may be feeling that you can’t even

get up from the couch, much less “exercise” but once you get

out there on a walk or hop on a stationary bike or do a prenatal

yoga class you’ll understand why we suggest it. Even just a few

minutes of light activity can help with nausea and also boost

your energy level.

Sour fruits – Many women find that sour tasting fruity flavors

help to ease nausea, particularly if the nausea is accompanied

by a bad taste in your mouth. Try lemonade or sour apple organic

lollypops, for example.

Starch yourself — Starchy foods like baked potatoes and rice

are usually well tolerated. If you prefer something crunchy, pretzels

or potato chips may hit the spot.

The nose knows – Avoid smells that turn your stomach, and

keep things that have a fresh scent nearby. Take a whiff of a cut

lemon, a slice of ginger, or a sprig of rosemary when you need

something more pleasant to smell.

8© 2016 Nurture, Inc.

Healthy recipes for a happy mama

Mommy mocktailsAlcohol may be on the not-allowed list for now, but that doesn’t mean you have to skip celebrations! Try some of these innovative “mocktails.” After your baby arrives, you can substitute a sparkling wine for the apple cider or soda.

Pear“tini”1 part Happy Baby® Pears3 parts sparkling apple ciderDiced pears (garnish in bottom of glass)

Mango“tini”1 part Happy Baby® Mangos3 parts lemon-lime sodaDiced mangos (garnish in bottom of glass)

After breastfeeding, substitute champagne for cider and lemon-lime soda.

Created by Hillary Berman

Creamy Vanilla Pear Smoothie4 oz. organic vanilla yogurt1/2 cup organic milk1-2 pouches of Happy Baby® Pears1 ripe bananaDash of cinnamon

Add ingredients to blender and puree until smooth.

Created by Nicole Auker

Happy Baby’s Great Greens Smoothie3 oz. Happy Baby® or Happy Tot® Spinach, Mango & Pear1 medium or small banana2 tbsp. non-fat plain yogurt (for sweeter taste, substitute plain yogurt with 2 tbsp. vanilla yogurt)1 cup pineapple coconut juice (add more or less juice to alter consistency)

Blend all ingredients until the desired consistency is reached. Yield: 16 oz.

Created by Rose Maizner

Healthy Treats

Here are two yogurt parfait flavors adults love, too.

Layer Happy Baby® S1 Sweet Potato on the bottom, Stonyfield YoBaby vanilla yogurt in the middle, and Happy Baby® S1 Pears or Mango on top. Sprinkle with raisin granola

Layer Happy Baby® Homestyle Sweet Potato, Carrots & Brown Rice on the bottom, put Stonyfield YoBaby banana yogurt on top. Sprinkle with raisin granola.

9© 2016 Nurture, Inc.

Happy Tot® Sweet Potato, Apple, Carrot + Cinnamon Muffins1 cup quick-cook oats1 cup whole wheat flour1/2 cup all-purpose flour3/4 tsp. cinnamon1 tsp. baking powder 3/4 tsp. baking soda 1/4 tsp. salt 1/2 cup organic cane sugar 1/2 cup organic milk1 egg, lightly beaten3 Happy Tot® Sweet Potato, Carrot, Apple & Cinnamon pouches1 Happy Baby® Starting Solids Pear pouch4 tbsp. organic butter, unsalted1 tsp. vanilla extract1 cup raisins (optional)

Preheat oven to 350 degrees. Lightly grease a standard 12-muffin pan or line with paper cups. In a bowl, combine oats, flour, cinnamon, baking powder, baking soda, salt and sugar. Mix well and set aside. In a large bowl, mix together Happy Baby® Starting Solid Pears pouch, Happy Tot® Sweet Potato, Carrot, Apple & Cinnamon pouches, egg, milk, vanilla extract, and oil. Add the flour mixture and mix just until the ingredients are moistened. If using raisins, gently fold in until combined. Fill each muffin cup about 2/3 full with batter. Bake 20 minutes or until done. Makes 12 muffins or 24 mini muffins.

Created by Nicole Auker

Veggie Cream Cheese Spread1 cup low-fat organic cream cheese, softened2-3 oz. of Happy Tot® Sweet Potato, Carrot, Apple, Carrot & Cinnamon1 small bunch fresh chives, finely chopped1-2 tsp. flax seed, optional

In a bowl, mix together the cream cheese and Happy Tot® Sweet Potato, Carrot, Apple, Carrot & Cinnamon until well combined. Fold in chives. Spread cream cheese mixture on top of mini bagels, crackers or celery sticks. For an extra health serving, sprinkle flax seeds on top. For a chocolate topping substitute ½ Dutch unsweetened cocoa powder & ½ cup of powdered sugar for the Happy Tot® and chives.

Created by Trina O’Boyle

10© 2016 Nurture, Inc.

Why organic?By Amy Marlow, MPH, RD, CDN

Has a trip to the grocery store ever left you wondering: Is buying organic really worth the higher price? And what does “all natural” really mean anyway? The variety of “green” products has skyrocketed with options ranging from organic skincare lines to biodynamically grown jams. No wonder consumers are confused by the terminology and benefits of these products. Is this just another fad?

What is “organic”?Organic food is generally described in terms of what it is not.

It is not produced or grown with the use of synthetic chemicals,

fertilizers, antibiotics, growth hormones, genetically modified

seeds (GMOs) or pesticides. Organic farming is more labor-

intensive and this usually means higher prices at the grocery

store. But despite the higher cost, many people, myself included,

believe that the benefits of eating organic food more than justify

the higher cost, espcially for those fruits and vegetables grown

with the highest amounts of toxic persistent pesticides.

The dirty dozen

The Environmental Working Group publishes an updated list of

the Dirty 12 and the Clean 15, conventionally grown, every year.

A copy is online at www.ewg.org.

Organic benefitsAmong the many benefits of eating organic food, the most

cited one is that eating organic food reduces your exposure

to potentially hazardous chemicals. University of Washington

scientists1 found that when they compared preschoolers

who consumed only organic foods to a group who only

consumed conventional foods over a 24-hour period, the

conventional food group had about 9 times more pesticide

residues in their urine. Even more troubling was that the

conventional group had levels that far exceeded the guidelines

set by the Environmental Protection Agency (EPA). Conversely,

the children in the organic food group had pesticide levels well

within the accepted EPA guidelines.

We challenge you to incorporate more organic foods into your

and your family’s daily diet. You will be helping to cut your

family’s exposure to chemicals while developing their taste for

whole foods. And who knows? You may even see other positive

changes – more energy and vitality, more enjoyment of your food.

Personally, we think that’s worth every penny!

1. Curl, Cynthia L., Richard A Fenske, and Kai Elgethun. “Organophosphorus pesticide exposure of urban and suburban preschool children with organic and conventional diets.” Environ Health Perspect. 2003 March; 111(3): 377–382.

11© 2016 Nurture, Inc.

Nutrition advisor

Amy N. Marlow, MPH, RD, CDN Amy is a registered dietitian (RD) and New York State certified

nutritionist. She is a key member of our research and

development team and author of our Prenatal and Infant &

Toddler Nutrition Guides.

She holds a Bachelor of Science degree in Nutrition and Dietetics

from the University of Delaware and completed her dietetics

training at the University of Virginia Medical Center

in Charlottesville, VA. She also has a Master of Public Health

degree from the University of Maryland.

Amy worked as a pediatric dietitian at Georgetown University

Medical Center in Washington DC, where she provided nutrition

care in the pediatric oncology unit, high-risk obstetrics ward,

and the pediatric and neonatal intensive care units. She has also

consulted for a youth development program for underprivileged

teens called Brainfood, and the National Cancer Institute’s

5-A-Day program.

In addition to her work with Happy Family, Amy currently helps

manage a Fortune 1 00 company’s employee wellness program

and serves on the Board of the Pediatric Nutrition Practice

Group of the Academy of Nutrition and Dietetics. She has been

published as a health writer and has presented on a variety of

nutrition and health topics. Amy is the proud mother of Noah,

Alana, and Jonah.

12© 2016 Nurture, Inc.

Happy Family is proud to be a Trusted Partner of Healthy Child

Healthy World. Healthy Child Healthy World has been a national

leader for nearly two decades, igniting a movement of awareness

and responsibility. They inform and inspire millions of people to

take action and create cleaner, greener, safer environments

where children and families can flourish. Healthy Child reaches

over 250,000 families new families per month through engaging

with parents, answering questions, and offering advice.

healthychild.org

Project Peanut Butter was founded by Mark Manary, a

pediatrician who is saving the lives of starving children in Africa

with a revolutionary 10-week therapeutic program based on

peanut butter. His Ready to Use Therapeutic Food (RUTF)

called Chiponde could become a worldwide standard of care.

The success rate of Dr. Manary’s treatment, which can be

administered right in a child’s own home, is 70-95% —compared

to 25% for traditional methods which also involve traveling great

distances to clinics for treatment.

Parents who buy Happy Family products also help us in our

mission to feed severely malnourished children in Africa through

PPB. Together, we have provided over 1 million meals to children.

Find out more by visiting projectpeanutbutter.org and donating

to them directly. You too can make a difference, and provide the

very best for children that do not have access to our resources!

Making a difference

Happy Family is proud to support the March of Dimes annual

March for Babies in our local markets. The March of Dimes has

led the way to discover the genetic causes of birth defects,

to promote newborn screening, and to educate medical

professionals and the public about best practices for healthy

pregnancy. In addition, the March of Dimes has initiated an

intensive, multi-year campaign to raise awareness and find

the causes of prematurity.

marchofdimes.com

In partnership with this orphanage in Tanzania, we are building

the Happy Family Children's Village which will enable up to 100

five and six year olds, who would otherwise be sent to boarding

school, to live in a local family-style house, staffed by “Mamas”

and live-in helper, go to a good local day school, receive quality

healthcare, and remain a part of their community.

thesmallthings.org