Taking kids to the grocery store with you can require some preparation so that the trip is a success for everyone. Let’s face it we have all had those trips that leave just about everyone in tears and stress levels high. When shopping in the grocery store we are either the parent with the screaming kid or we are giving that sympathetic look to the parent with the screaming child while we hold our breath, hoping we will get through this shop without anyone getting upset.

Here are some things to make your trip a success:

1.     Pack a snack- take a snack that will keep your child occupied for a portion of the shopping. This allows you to speed through the shopping while they are having their snack.

2.     Write a list- trying to remember all those items that you need to have meals for the family is too much. Writing a list is helpful to make sure that you have all of the ingredients you need for the meals you are planning on until your next shop.

3.     Write a pro list- all grocery stores are laid out basically the same. Produce, dairy, meats and bread are around the other edges of the store. If you know your store well take a minute while writing the list to think of the location of the items you need. If you list them in that order,you should be more or less able to tick them of your list as you go. This way you’re not running back and forth around the store, making your time even more efficient. If this seems like a lot right now that’s ok. We always need something to work towards right?

4.     Take the list with you- writing a list is one thing but remembering to take it with you is another thing. Just remembering to take the list with you is a success so be sure to give yourself credit.

5.     Involve your kids- get them to choose some fruit and vegetables that they want to try this week.

6.     Involve your kids at checkout- get them to lift items they are able to out of the basket, scan items, put items into bags, etc.

7.     Know if the store gives stickers, balloons, etc.- sometimes distraction never hurts

8.     Breathe!

Finally remember that even if you do everything to help the trip go more smoothly there is never a guarantee. Also remember that you are not alone in this grocery -shopping mission.  

Need help with meal planning or writing your grocery list? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

I love using broccoli as one of the earlier foods, as it is very easy to change it’s texture. At first I steam it until quite soft and then break it into small pieces. It is a great finger food and has a varied texture, which is useful to get your baby used to eating different foods. For most families I find that broccoli is a staple vegetable in the fridge and it can often be found at many restaurants, which makes it convenient too.

I always change the consistency of broccoli quite quickly depending on how the baby is doing. In addition to the consistency I work towards getting to a place where the baby can hold florets (or multiple florets) in their hands and eat them like that. Broccoli is a great nutritious learning tool for your baby.

When the baby first tried the broccoli he seemed to really enjoy it. One of his favourite things to do with the broccoli was to hold it up to his mouth and suck as much of the water out as he could before eating that piece. He handled the different textures that come along with broccoli very well. If he got small pieces of the florets on his hands (and arms, and chest) he would work at catching them and licking them off and the stem he was able to hold onto and munch away on it.

Broccoli is a good source of fibre and Vitamin C and also contains Iron, Vitamin A, Vitamin B6, Calcium and Magnesium. I always remind parents that many of the foods that the baby is getting contain a good amount of water. Broccoli is a good example of this. Broccoli holds a lot of its water and as I recommend holding off on giving your baby water at first (sips are okay if necessary) offering fruits and vegetables is a good way to ensure the baby is getting enough fluids from both breast milk (or formula) and their food.

Do you have questions about how to feed your baby? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

Quick and easy and does not require a slow cooker. This is a good dish to make after work or a long day.

2 Tbsp    Canola oil

4    Garlic cloves, minced

1/2    Onion

2    Carrots, thinly sliced

1    Bell Pepper (red, green, orange or yellow), diced

1/2 Tsp    Tumeric

1 Tsp    Garam Masala

1 Tsp    Chili powder

1 Tsp    Ground Cumin

1 can    Tomatoes (28 oz or 796 ml) and juice (choose salt free variety)

1 cup    Red Lentils, rinsed

2 Tsp    Lemon Juice

2 1/2 Cups    Vegetable Stock

1 can    Coconut Milk (14 oz or 398ml)

1 Tsp    Ground Black Pepper

1. Fry the onion, garlic, carrot and bell pepper until lightly browned.

2. Add the tumeric, garam masala, chili powder and cumin

3. Stir in the tomatoes and juice, red lentils, lemon juice, vegetable stock and coconut milk and bring to a boil.

3. Reduce the heat to low and simmer uncovered for 30 minutes.

4. Add Pepper. Blend with hand blender (optional) and serve.

Say the word iron and everyone has an opinion on it. Not only that, but it seems the recommendations keep changing as well. During pregnancy, feeling tired is very common. However, just because you feel tired does not mean that I would recommend taking an iron supplement.

Years ago, health care providers recommended anyone who was pregnant take an iron supplement. Now, as newer research comes out, it appears that it’s actually beneficial when women become slightly anemic in pregnancy.

I recommend that you get your health care provider to check your iron status through blood work and, depending on the results, take an iron supplement only if needed and recommended to do so.

Iron is a mineral that is very important for all of us. We need iron to help us grow and develop properly. Iron is what our bodies use to make hemoglobin. Hemoglobin helps carry oxygen throughout our bodies and is found in red blood cells. When someone doesn’t have enough hemoglobin they can develop iron deficiency anemia.

Eating iron-rich foods helps maintain your iron status in pregnancy, and this is typically much gentler on the body.

Some examples of iron-rich foods include: dark green leafy vegetables, protein foods including meat, clams, oysters, nuts, seeds, beans and lentils, seaweed and kelp, blackstrap molasses, quinoa, green peas, potatoes (with the skin), oats and eggs.

There are two types of iron that you can find in food- heme and non-heme. Heme iron absorbs better in your body and is found in meat, seafood, poultry and fish. But non-heme iron is also beneficial. And the foods where it is found – beans, lentils, nuts, seeds, vegetables, fruits, eggs and whole grains – have other essential nutrients.

Cooking in cast-iron is another great way to increase your iron intake.

In addition to eating iron-rich foods, eating sources of Vitamin C is helpful for increasing iron absorption. So eat iron-rich foods along with foods that are high in Vitamin C. Fruits and vegetables are a great source of Vitamin C. In fact, some of the best sources include bell peppers (any colour), broccoli, kiwi, strawberries, citrus fruit, and papaya to name a few.

Be aware that caffeine, oxalic acid (in things like spinach, rhubarb, tomatoes, chocolate) and calcium can stop iron absorbing into your body. So avoid having coffee or tea or glasses of milk with all of your meals. It’s also important to note that the iron in your prenatal multivitamin, which typically also contains calcium doesn’t have a great absorption. However, I do still recommend taking a prenatal multivitamin just to cover your base.

In addition to iron-rich foods, some pregnant women use herbs to increase their iron stores. Here are a few herbs often used this way.

Stinging Nettle- Urtica dioica

This is a great nourishing tonic. Nettle actually has more chlorophyll than any other herb, as well as calcium, phosphorous, potassium, iron, sulphur, and Vitamins A, C, D and K. It’s a great herb to nourish both mother and baby.

Stinging Nettle’s other benefits include:

• nourishing and strengthening the kidneys, which are vulnerable during pregnancy because blood volume increases and   creates more work for the kidneys.

• helping with muscle spasms, including those in the uterus and leg cramps.

• easing pain during and after birth.

• preventing hemorrhages after birth and increasing hemoglobin.

• reducing hemorrhoids.

• tightening and strengthening blood vessels, thanks to its mildly astringent qualities.

• bolstering the hormonal system.

• increasing fertility in both men and women.

You can drink one cup of the tea twice a day. I recommend organic nettle to make the tea. Or you can take this herb as a tincture or capsules. Whatever your choice, it’s important to discuss what you are taking with your health care provider.

Note: Some moms take Red Raspberry leaf (see article here) until the baby is born, then switch to Stinging Nettle. Some take alternate weeks of Nettle and Raspberry. Others combine the two. You can choose what seems best for you, so listen to your instincts.

Yellow Dock Root- Rumex species

 This is a great absorbable, non-constipating iron source. Yellow Dock is commonly used to help replenish hemoglobin after a hemorrhage, and can be used as a decoction, syrup or tincture.

To prevent anemia, use 25-40 drops of the tincture every day or one tablespoon of the decoction. If you use this when you have anemia, take 25-40 drops of the tincture three times a day or one tablespoon of the decoction three times a day. Be sure to discuss what you are taking with your health care provider.

Chlorella- the emerald alga

This has iron-building nutrients, including chlorophyll. Chlorella has protein as well as the B Vitamins, Vitamins C and E, and many minerals including iron and zinc. If using Chlorella follow the directions on the container. I recommend starting with a small amount and increasing to the level either recommended on the container or by your health care provider.

As you can see, we have touched on a few different ways to increase your iron stores in pregnancy. Overall, focusing on increasing foods high in iron and Vitamin C during pregnancy can be a very easy and healthy way to maintain your iron stores.

Are you interested in knowing how much iron you are getting from your foods? Contact Jill, Nurture The Future Nutrition’s Registered Dietitian and Chartered Herbalist for more information at nf.nutrition@gmail.com