As many of you peruse Department communications, hopefully you are noticing that Duke Ob/Gyn is focused on bringing you practical wellness information you can use. Features on health and wellness appear regularly in the Newsworthy & Noteworthy e-newsletter, with the goal of offering helpful information. Topic ideas are always welcome (please submit them to cassandra.shaw@duke.edu). One topic that has come up in discussion is fueling yourself for long shifts, with tips for healthy snacks on the fly.
Here are a few tips from sustainable wellness coach Tara Moran, MS, RDN, whose website Nutrition Thyme is loaded with resourceful information:
Need that midday energy boost?
Try foods rich in iron, fiber and protein:
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iron: foods such as fortified breakfast cereals, white beans, dark chocolate, lentils, spinach and tofu
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fiber: foods such as whole grain bread, berries, lentils, nuts and seeds
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protein: foods such as Greek yogurt, cheese, soybeans, hemp seeds, meats and nut butters
Easy meals/snacks for your busy day
Make an effort to pair a couple of food groups together to make your day sustainable and allow for blood sugar balance. Some easy examples:
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cheese (protein) + grapes (fruits/carbs) + seeded crispbreads (whole grains/carbs)
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toast (whole grain/carb) + avocado (healthy fats) + hemp seeds (protein/healthy fats)
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cottage cheese (protein) + berries (fruits/carbs) + nuts (protein/healthy fats)
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cucumbers + carrots (veggies/carbs) + hummus (protein/healthy fats)
Need to kickstart sustainable healthy habits that may have been put on pause for one reason or another?
Healthy nutrition tips for pregnant patients (or providers):
Although ob/gyn providers may not be registered dietitians, it’s helpful to serve as a resource to pregnant patients in their first trimester who may be experiencing nausea, loss of appetite and decreased interest in exercise/activity. These tips from registered dietitian Moran, who also happens to be expecting her first child in June, can serve as a valuable resource. Here are some “go-to” tips to share:
Getting through morning sickness
- Find foods that you’re able to tolerate and that sound good to you
- Avoid going too long on an empty stomach (this can make you feel even more nauseated)
- Try not to chug water on an empty stomach (this can trigger a gag/vomit reflex)
- Get sunshine and movement in as much as you can (light stretching, yoga, outdoor walks — on the beach or in the park, pregnancy pilates/barre)
Focusing on key nutrients and foods that help with nausea
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Encourage meals that are are filled with vitamin B6, magnesium and protein
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Vitamin B6: foods such as tuna, chicken, potatoes, bananas, avocados, sweet potatoes and chickpeas
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Magnesium: foods such as pumpkin seeds, chia seeds, avocados, dark chocolate, almonds, cashews and black beans
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Protein: foods such as Greek yogurt, cheese, soybeans, hemp seeds, meats and nut butters
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Additionally, remember ginger (especially ginger chews); this can be helpful in between meals to help nausea subside
Studies also show that protein at each meal helps relieve nausea significantly, so keep that in mind.
—Duke Ob/Gyn Wellness Committee
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SOURCES:
Moreno-Fernandez J, Ochoa JJ, Lopez-Frias M, Diaz-Castro J. Impact of Early Nutrition, Physical Activity and Sleep on the Fetal Programming of Disease in the Pregnancy: A Narrative Review. Nutrients. 2020 Dec 20;12(12):3900. doi: 10.3390/nu12123900. PMID: 33419354; PMCID: PMC7766505.
Mousa A, Naqash A, Lim S. Macronutrient and Micronutrient Intake during Pregnancy: An Overview of Recent Evidence. Nutrients. 2019 Feb 20;11(2):443. doi: 10.3390/nu11020443. PMID: 30791647; PMCID: PMC6413112.
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