Mothers in motion

Proper Nutrition
Vegetarians
Teenage Mothers
Snacking
Food and Fluid Guide

Mothers of New Babies and Toddlers

Nutrition

Snacking

GREAT CHOICES

  • whole fresh fruit (apple, banana, grapes, etc.)
  • frozen fruit, canned fruit packed in its own juice
  • raw vegetables (carrot sticks, broccoli, pepper sticks, etc.)
  • 3/4 cup (175g) yogourt - try low-fat versions
  • low-fat cheese or tofu-based cheese
  • natural nut butters
  • melba toasts or whole-grain, low-fat unsalted crackers
  • crisp-breads, flatbreads, whole grain breads, bagels, English muffins
  • tortillas, pitas, whole-grain cereal
  • popcorn without fat or salt
  • fruit juices (unsweetened), vegetable juices or cocktails (low-sodium)

GOOD CHOICES

  • dried fruits (raisins, prunes, apricots, etc.)
  • canned or frozen fruits sweetened
  • dry-roasted unsalted nuts and seeds
  • low-fat microwave popcorn
  • pretzels (low salt)
  • commercial muffins - read labels, they can be high in fat
  • graham crackers, ginger snaps, low-fat arrowroot biscuits, social tea biscuits, fig bars, homemade muffins
  • sherbet, low-fat frozen yogourt, fruit ice, frozen juice bar

FOOD TO EAT ONLY RARELY

  • sugar coated fruits, salted nuts and seeds
  • potato chips, corn chips, nacho chips, tortilla chips
  • chocolate, chocolate bars, candies that contain chocolate and butter
  • toffee or cream-soda pop, regular colas, orange drinks
  • full fat ice cream, cakes, pies, pastries, croissant, doughnuts
  • cream sandwich cookies, cookies you buy in a store

BE CREATIVE WITH YOUR SNACKS!

  • Who said cereals were only for breakfast? Carry them in a sealed bag and you can snack at any time.
  • Dip your fruit pieces into yogourt, or mix pieces of fruits with muesli cereal and some yogourt; toss together.
  • Fill a celery stick with peanut butter.
  • Cut pita bread into triangles, bake in oven until crispy, and dip in salsa.
  • Add almond butter between 2 graham crackers.
  • Melt some low fat cheese over your melba toast, and add a touch of salsa on top.
  • Dried fruits or unsalted nuts and seeds are easy to stuff into your gym bag or carry in a purse, in case of emergency!
  • Keep a plate of cut up vegetables in the refrigerator so they are ready when you are.

If you would like to learn more about coping with motherhood, physical activity/exercise, nutrition, breastfeeding, equipment, or safety tips please refer to the top bar on this page.