Maria Buxton, RD

01/23/2025

🥳

07/06/2024

Really great blog post on micronutrients. Great job, Regin! These are important food sources to keep in mind for fertility and pregnancy too!

04/23/2024

Instructions ⬇️

🌯Tuna Wrap
1️⃣ Mash avocado with a fork in a bowl until creamy.
2️⃣ Mix in light tuna (pouch or canned) into your avocado. Add desired seasonings to taste.
3️⃣ Spread the tuna and avocado mixture evenly onto the center of a burrito-size whole wheat tortilla, leaving a small border around the edges.
4️⃣ Top the mixture with spinach and chopped vegetables.
5️⃣ Roll up the tortilla into a wrap.

🍓Berry Smoothie 🫐
1️⃣ Pour milk into a blender.
2️⃣ Add berries and spinach and blend until smooth. Add extra milk, 1 splash at a time, for a thinner consistency, blending between pours.
3️⃣ Optional: add sweetness by adding banana, dates, or desired sweetener.

☺️Not only is this an easy meal to put together, but it is also packed full of nutrients that support a healthy pregnancy, including iron, folate, omega-3 fatty acids, iodine, Vitamin C, Vitamin A, Vitamin E, Vitamin B12, choline, fiber, antioxidants and so much more!🤤

👩🏻‍💻Contact our team for more meal ideas and nutrition guidance to help support your healthy pregnancy journey. 🫄

04/19/2024

🤔Worried about postpartum weight?

There can be a lot of external and internal pressures to “bounce back” to your prepregnancy weight soon after having your baby.

However, weight loss is complex, and many factors impact our weight loss experience…
▪️Sleep Quality
▪️Stress
▪️Hormones
▪️Physical Activity
And many other factors are at play. For this reason, you may notice postpartum weight loss takes longer than expected and you are not alone. According to the Dietary Guidelines for Americans, 2020-2025, about half of women still have 10 lb. or more of their pregnancy weight gain even 1 year after pregnancy.

So, what can you do to encourage postpartum weight loss?
Instead of focusing all your attention on the number on your scale, switch your mindset to balanced nutrition for postpartum recovery.

Look to add nutrients to your meals through…
🐟A variety of protein sources
🥗Fruits and vegetables
🌾Whole grains or fortified grains
🥛Dairy or fortified dairy alternatives
🥑Sources of mono- and polyunsaturated fats

👩🏻‍💻You don’t have to do this alone! A registered dietitian can offer you the nutrition support you need to feel your best postpartum.

✨Reach out to our team at to schedule a session for individualized nutrition care.✨

03/21/2024

🤔Are you feeling a bit stressed about your nutrition needs during your , , and journeys?

🤯There is so much information out there about nutrition for pregnancy and postpartum that it can be hard to know what is right for you.

🙋🏻‍♀️We totally understand and want to help you out! Our team of registered dietitians at is here and ready to support you in improving your nutrition and overall health for you and your little one. 🫄🤱🏽

👩🏻‍💻So, don’t hesitate to reach out and schedule an appointment. We’ll help reduce your stress about nutrition so you can focus on enjoying your journey to parenthood!

02/15/2024

🤢Is “morning sickness” causing mealtime struggles for you?

🙋‍♀️Many women experience “morning sickness” during their first trimester of . You can thank hormone changes for that lovely mix of nausea, vomiting, food aversion, or other queasy symptoms you may feel in early pregnancy.

Here are some tips to help you manage morning sickness symptoms:
▪️Eat a small amount of dry food soon after waking. This can be something simple like unsalted crackers.
▪️Try not to let yourself get too hungry or too full. Either might increase your queasy feelings. Instead…
▪️Eat smaller, more frequent meals throughout the day, and sip water and other fluids often to prevent dehydration.
▪️Avoid strong odors and foods that make you feel queasy. Cooking odors and strong-smelling spices are just a couple of common culprits.
▪️Try foods that contain ginger, like ginger candies, to help calm your queasiness.
▪️Eat cold, bland, or plain foods like fresh fruits and vegetables or unseasoned foods. 💡Keep food safety in mind and stick to foods that are safe to eat cold.
▪️Take your prenatal vitamins on a full stomach. Some supplements can make nausea worse. Some nutrients are better absorbed with a meal. 👩‍⚕️Always check with your doctor before changing your supplement routine.

❗️Warning❗️Get medical care immediately if your morning sickness symptoms are severe! 🏥🧑‍⚕️
▪️You are unable to drink anything for 8+ hours*
▪️You are unable to eat anything for 24+ hours*
*Source: CDC - Reproductive Health - Pregnancy Complications. https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-complications.html Feb. 15, 2024.

🤰Are you feeling unsure about your ? 👩🏻‍💻Reach out to our team of Registered Dietitians at for help.

02/12/2024

Adding these foods can help to support a healthy by providing key nutrients like:
▪️Folate
▪️Iron
▪️Omega-3 Fatty Acids
▪️Choline
▪️Iodine
Just to name a few…

👩🏻‍💻Not sure if you are getting the right mix of nutrients to support a healthy pregnancy? 🫄Reach out to a Registered Dietitian at for help!

12/22/2023

❄️Happy holidays and a happy new year! 🥳

Wherever you are in your nutrition and wellness journey, the team at Fit with Food is ready to help you reach your goals! Reach out to Fit with Food for individualized nutrition counseling and support!

12/20/2023

12/18/2023

🥳 No need to wait until January 1st to recommit to your nutrition and wellness goals! Start today!

Here are some ideas to get you started…
🍲Make balanced nutrition your goal by adding ½ plate full of vegetables, ¼ plate of lean protein, and ¼ plate of whole grains.
🧑‍🌾 Recommit to your passions and hobbies! Try gardening, activities with friends, or destress with some self-care. 🧘
⛹️‍♀️ Make time for physical activities you enjoy!
😴 Remember to get enough sleep!

Every day is a great day to recommit to your nutrition and wellness goals! 🙋‍♀️ Reach out to for support!

12/15/2023

12/08/2023

🤒🤕Trying to avoid the cold and flu this holiday season?! ⬇️

Staying healthy during cold and flu season can be tough, especially if you're or . Here are some tips to help support your immune system and help prevent illness. ✨Follow for nutrition support to help you reach your nutrition goals!💪

1. Don't skip meals: It's important to get the ⚡energy you need to fuel your day, especially if you are pregnant or breastfeeding. Skipping meals can increase stress on your body, which can lower your ability to resist a cold or flu virus.
2. Get enough sleep:😴Rest is a critical part of good health, so aim to get enough sleep each night.
3. Eat a variety of fruits, vegetables, and grains: 🤩These foods provide the micronutrients and antioxidants that play critical roles in your immunity. Choose fruits and vegetables in various colors, and try to get half of your grains as whole grains.🍎🥗🥪
4. Switch up your proteins: 🦀Seafood and 🥚 fortified eggs are a source of omega-3s, while legumes, nuts, and seeds help provide micronutrients and fiber. 🫘🥜Red meats, fish, and poultry are rich in heme-iron and other key nutrients. Consider adding a meatless meal and seafood at least once a week.
5. Eat balanced meals: Make sure your meals include protein, fiber-rich foods like fruits, vegetables, and whole grains, and healthy fats. 🥑
6. Stay hydrated: Getting enough fluids helps hydrate your nasal passages, your first-line barrier against viruses. Water is a great choice, but you can also hydrate by eating fluid-rich foods like soups, fruits, and vegetables. 🍲🍉🍅🥒
7. Check your vitamin D levels: 😎☀️We get less sun exposure in the winter, which can result in low vitamin D levels. Ask your doctor to check your levels and whether a vitamin D supplement is appropriate.

Source: NCAA, SCANdpg. (2013). Foods to promote immune function. www.scandpg.org