Holistic Nutrition — Getting you on the Right Track!

As a trained Holistic Nutritionist, Kelly creates nutritional plans from pregnancy to pediatric.

Pregnancy – Two prenatal nutrition visits to determine a full dietary assessment where I will indicate what nutrients you need in regards to vitamins, minerals, and protein intake you require. In addition, I will address any food allergies, sensitivities or intolerances, and determine what you need to add or eliminate from your diet. By combining these nutritional aspects together, I will help provide you with the benefit of holistic nutrition and the experience of a healthy pregnancy.

Postpartum – Once you have settled with your new baby it is important to keep your energy up and support breastfeeding. Losing baby weight may be a concern of yours in the months to come. A meal plan focused on holistic nutrition for you and your partner is a great start knowing you will get the nutrition needed daily.

Holistic Nutrition Package:

Initial visit and intake: We will discuss your diet, food journal and lifestyle assessment questionnaire.   $140 plus

Second visit: You will receive the nutritional assessment with recommendations.  $90 an hour

Meal planning for your assessment and special diet. $90

Your Nutritionist will take you shopping to your local health food or grocery store: We will educate you on foods to buy that will best suit your lifestyle needs. We will also shop for your meal plan.  $90

Cooking lesson: We will teach you how to prepare what is on your menu list so you can feel confident preparing your meals.  $160 plus HST

Nutritional Tips for Pregnancy

Iron requirements increase in pregnancy to support your growing blood volume, the baby and placenta. Iron rich foods are meat, fish and poultry, tahini, black strap molasses and raisins. Other non-animal sources of iron are best absorbed along with some vitamin C such as piece of fruit or vegetable, fortified soy products and legumes.

Folic Acid is important to prevent neural tube defects such as spina bifida. It is especially important before pregnancy and through the first trimester. A supplement containing 0.4mg of folic acid should be taken daily. As well as taking a supplement, a diet high in folate can also help keep you and your baby healthy: dark green veggies such as green leafy vegetables spinach, kale, peas, and oranges.

Calcium absorption increases in pregnancy, so your needs increase. Most women do not consume enough calcium, and it is important for building your baby’s bones and teeth as well as maintaining yours. Eat or drink 3-4 servings of calcium rich products during your pregnancy. If you don’t drink milk, soy, almond, rice or oat milk and other foods such as spinach, beans and figs are also good sources.

	A healthy breakfast should include protein, and carbohydrates, such as granola with yogurt.
	Keep your body hydrated starting with hot water and lemon in the morning will get your metabolism started and helps detoxify your liver.
	Be prepared. Take one day every week to plan your meals, always have food on hand to avoid eating junk food when nothing else is available
	Don’t let your stomach go empty, eat small frequent nutritionally dense foods. Small meals are easy to digest and don’t promote heart burn
	Food allergies in children tend to develop within the first year of life and milk and egg are common allergies from birth to age two.
	DHA (docosahexaenoic acid) is now thought to constitute the ‘building blocks’ of the brain, forming about 8% of the brain by weight – this is why it is important for pregnant mothers to ensure an adequate supply throughout pregnancy.
	Great sources of Omega 3 are wild salmon (fresh or canned) sardines, anchovies, mackerel, walnuts, olive oil, flax oil and algae
	Integrate whole grains into your diet such as amaranth, brown rice, buckwheat, kamut, quinoa, millet and spelt. These grains have fiber, B vitamins and protein.