June 2013 Newsletter


Safe pregnancy foods and what to eat for a healthy baby

An expectant mother’s nutrition can affect her baby during pregnancy and all they way to adulthood. "The key is to focus on food quality, not quantity" warns nutritionist Tara Gidus, RD, author of Pregnancy Cooking & Nutrition for Dummies (Wiley 2012). In addition, while you do need a few more calories (300-400 per day) in your second and third trimesters, 'Eating for two' will just result in unnecessary weight gain. Good foods to eat include leafy greens, meat, poultry, fish (especially salmon) and milk, cheese and yogurt.

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Pregnant women need two times more iron in their diets

According to the National Institutes of Health, women need approximately double the recommended daily intake of iron during pregnancy to support fetal growth and material health. However, most pregnant women only consume about half of what they need. Beef, chicken, shellfish, many beans, spinach and oatmeal are all good sources of iron. In addition, expectant mothers should talk to their healthcare provider about the use of pre-natal vitamins along with their healthy pregnancy diet, to make sure that both mom and baby get all the nutrients they need during pregnancy.

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June Menu Highlights

All Star Dinners

Mojito Spanish Pork  •  Jamaican Jerk Grouper  •  Rosemary Beef Tidbits w/ Risotto Pesto  •  Spaghetti Squash & Wild Mushrooms  •  Cuban Chicken w/ Black Beans & Rice  •  Apple Turkey Tenderloins

Lunch Favorites

BLT Wrap  •  Herbal Tongol Tuna Pita  •  Spa Chicken Salad Wrap  •  Quinoa, Mango & Black Bean Salad  •  Spinach & Fig Salad w/ Chicken

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