Mamas and mamas to be out there, this is your time. Eating nutrient-rich foods is super important for your health and the health of your little ones. Whether you are pregnant, nursing, or raising children, I encourage you to take care of yourself with nourishing foods for optimal energy and health.

1. Broth-based soup. 

This is my go-to meal for the whole family. Homemade broth, whether bone broth or vegetarian, is rich in minerals and can be made ahead of time and frozen for a last minute meal. Load it up with veggies, beans and lean meats (if that’s your thing) and dig in.

2. Oatmeal. 

Dried fruit and nuts are a great addition. Just be sure to avoid processed, sweetened varieties.

3. Papaya. 

I ate fresh papaya every morning at the end of my pregnancy and about 2 month post-partum. I found it relieved heartburn and kept me regular throughout.

4. Greens. 

Any way you can get them. Greens are high in protein, folate, iron and other nutrients essential for you and your offspring. Juicing is a great way to boost your intake of green foods.

5. Walnuts. 

High in healthy fats and protein, raw walnuts have the highest content of available antioxidants of any nuts. Soaking nuts may make them more digestible and increase available nutrients.

6. Lentils. 

Green lentils are easy to prepare, high in fiber and protein, and low in fat. They go great in soup, cooked then sautéed with onions and vegetables, or added to salads.

7. Chia Seeds. 

High in healthy fats, fiber and protein. Chia seeds are best soaked and then blended or ground to release the fats.

8. Avocado. 

Remember you are building a brain, and keeping yours running, so healthy fats are essential.

9. Sweet Potatoes. 

A perfect first food for baby and a crowd pleaser for the family. Cubed and roasted sweet potatoes are delicious, nutritious and easy to store and take on the go.

10. Cookies. 

Yes, I said it! Cookies are some of the best foods for pregnancy and beyond. Maybe you don’t like cookies, but if you do, why not have some healthy ones on hand? Find a recipe you like, whether it’s raw, vegan or gluten-free, and make them often. I like cookies or bars made out of ground oats, ground chia seeds, nut butter, coconut, chopped nuts, with some egg and sweetener. I add chocolate chips too so that it feels a little decadent.


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