Sprout Nutrition

Which milk is the ‘best’ milk? As a dietitian and Mama, I don’t really like to do ‘best’ when it comes to food choice. All foods have their place and are chosen for a multitude of reasons. With that said, when we have access to tons of variety, how do we know what to choose? ... I took plant milks and assessed them in comparison to cows milk, as cows milk has always been a rich source of protein, calcium and Vitamin D. Did you know Soy milk is the only plant milk that require fortification of calcium and vitamin D to match cows milk (in Canada). Thankfully, many other plant milks are now voluntarily being fortified to offer those same nutrient needs - so for calcium & vitamin D, plant milks are quite similar! Protein content is the greatest variation with Cows milk providing 9 grams of protein per cup in 2% to 0.4 grams of protein in Coconut Milk. Protein is an important macronutrient for growth, immunity, proper hormone function and meal-time satiation (keeping us feeling full). As you’ll see, Cows milk and Soy milk take the win in this comparison, offering 8-9 grams of protein per cup (+ calcium, vitamin D and other nutrients). A Cashew/Almond Blend with added pea protein is second place with 8 grams of protein per cup (but with a notably distinct flavour from that pea protein) and last, but certainly not least, goes to Oat Milk with 4 grams per cup (+ calcium, vitamin D and other nutrients) and an excellent allergen-free option! Other plant milks like almond, cashew and coconut also provide calcium and vitamin D but significantly lack in protein. When it comes to growing kiddos, who are sometimes hard to pin down for meals or wax and wane through stages of acceptance around foods, I suggest leaning into the more nutrient-rich options to give yourself peace of mind your kiddo is ‘getting enough’ If you found this helpful, please like, comment, or share!! #dietitianmom #askadietitian #feedingkids #feedinglittles #plantbased #nutrition #nutritionforkids #kidsnutrition #kidsnutritiontips #raisingsmallhumans #yegmoms #plantbasednutrition

I get this question a lot. The recommendation that often drives this question is children weaning onto homo milk up until 2 years of age. But this raises a lot of questions for families who don’t drink cow’s milk or a child who has a cow’s milk allergy. ... So does a child need to drink cow’s milk as a weaning beverage and beyond? We’ll consider this: milk provides a relatively inexpensive and easy way to get protein, fat, vitamin D, calcium, vitamin B12 and more! These nutrients can also be accessed from a solid food diet with good variety! So no, your child doesn’t HAVE to drink milk to continue to grow and develop, but it can help support their growth in an easy and affordable way! Have any other questions about milk? Leave them in the comments! #feedingkids #feedinglittles #pickyeaters #pickyeater #dietitiansofinstagram #dietitianmom #yegmamas #yegmoms #yegparents #kidsnutrition #babynutrition

If you have limited time, mouths to feed and are on a budget this featured recipe is for you. Amazing and recipe by @damn_delicious is literally 15 minutes to make and is so yummy. It was a gift tonight as I got three small humans fed, watered and out the door to soccer for 6 pm The rest of this week are easy winners from my favourite Looneyspoons cookbook ... I had a moment of gratitude for menu planning today. Running a single parent household is not easy, and I am grateful every day at 2 pm when I start to consider supper. I usually just have to navigate the prep. The groceries I need are in the house, I have a plan and that alone takes away a HUGE amount of overwhelm and anxiety for me. Menu planning for the win!! Do you love, hate or love/hate menu planning?? Tell me below #menuplanning #menuplan #familymenu #familymeals #familymealplans #weeklymenu #feedingchildren #feedingkids #healthyhabits #healthymeals #dietitianmom

Happy Monday! I missed last week, and come back to you in full sniffle mode, as we are on the mend from another cold We bought my my youngest a trampoline for his 2nd bday, because when you are the third of baby in less than 6 years, you have ALL THE THINGS. So with snotty noses and all, we jumped our way into this week. (Swipe for pics!) ... In an attempt to trial some new vegetarian recipes, I have added an easy cuban black bean recipe and this amazing looking veggie stew! `I have also added an extra hyperlink to these amazing yogurt flatbreads that I am serving with the black beans - the recipe is easy and there is nothing like fresh flatbreads Wishing you all the best kick-off to the final week of April! #dietitian #yegmama #yegmamas #yegnutritionist #nutritionist #familymealplans #kidfriendlyfood #yegmomlife #yegsmallbusiness #kidfriendly #nutritiontips #feedingchildren #yegkids #yegbabies #yegchildren #yegmoms #motherhood #feedingkids #whatsfordinner #yegmommy #mothershelping #momshelpmoms #freemenuplans #menuplans #mealplans

Here’s to TUESDAY. a day late with my weekly menu but it’s here! I like to keep things super simple going into a holiday weekend. That, and March (and the first bit of April) kicked my ass from a work perspective so I am in autopilot mode. I made the Celine Dijon chicken from Looneyspoons last night, and it was good but needed something to round out the flavours I added chipotle pepper sauce, but you could add some mustard or just more black pepper to make this dish pop.... The image pictured here is a super simple pasta dish, Carbonara, from @thepioneerwoman. I like to make these dishes with protein-rich pasta options to add to that satiating, blood-sugar-stabilizing factor. If you are looking for my hyperlinked menu, head to my bio -> click on Weekly Kid-Friendly Menu and you’ll be taken to my Canva Menu Plan. Wishing everyone a great week and a wonderful Easter weekend #menuplan #menuplanning #menuplans #familymenuplan #familymeals #kidfriendlyfood #feedingmyfamily #dietitianmom #momshelpingmoms

This. Let’s keep it real people. @thebodylovesociety with @get_repost... PSA: The banana has never been and never will be the problem. It’s a banana for goodness sake! Eat it because you like it or don’t eat it because you don’t like it. Plain and simple. . The demonization and judgement of food is the problem. And don’t even get us started about the expectations on women’s bodies. . So. Eat the banana or not. Eat the thing or not. Listen to your body. Do what feels good. Taste. Satisfy. Enjoy. And take the judgement out of it- all of it! Grab your free wellness without the obsession journal in our bio! . . . . . . . . . . . . #howtoloveyourbody #theundiet #theundietacademy #healthateverysize #foodfreedom #allfoodsfit #intuitiveeating #wellnessthatworks #wellnessmama #mindfuleating #bingeeating #wellnesswithouttheobsession #mindbodyandsoul #ditchthediet #antidiet #bingeeatingdisoder #bodypositivity #selflovejourney #selfcare #balance #bingeeatingrecovery #healthyisthenewskinny #bingeeatingdisorderrecovery #nourishnotpunish #dietsdontwork #bingeeatingdisoder #undieter #dietmentality #fruit #bingefree #foodaddiction See more

I never condone products I don’t truly love. And I never enjoy chocolate things that don’t taste like chocolate. These are my hard and fast food rules . My dieting days are long behind me but during that time I tried so hard to curb chocolate cravings by eating ‘chocolate-like’ things (i.e chocolate protein powder, low/no sugar chocolate, chocolate flavoured ‘diet’ crisps etc). Ever since becoming an intuitive eater I won’t consume anything chocolate that I don’t enjoy - t...hat is why I am sharing this! . This is an amazing dark chocolate hummus that I found @realcanadiansuperstore in the hummus (in the deli) - it is DELICIOUS. I am really digging it on apples right now and eating my kiddo’s Teddy Grahams with a healthy scoop. My next experiment is with pretzels, which I am sure will be a success! . for the love of food . #dietitiansofinstagram #dietitian #dietitianapproved #momapproved #mindfulness #intuitiveeating #mindfuleating #nourishyourbody #healthymind #intuitiveeating #eatrightnotless #eatbetternotless #foodisfuel #balanceddiet #dietssuck #wellness @ Spruce Grove, Alberta See more

Easy Weeknight Sweet Potato Hash & Week 8 Menu... This week's featured recipe has hit my table for breakfast, bunch and now dinner! Sweet potatoes, russet potatoes and egg combine to make a delicious, whole-food combination that comes together in 45 minutes. A weeknight miracle is what it's called. Head to this link here to check it out! ... - https://mailchi.mp/c2/family-fall-menu-plan-inside-12087931

Phenomenal Grain-Free Chicken Fingers Inside... - https://mailchi.mp/37/family-fall-menu-plan-inside-12079515

It was all about Introducing Solids in our Mom & Baby Downtown class yesterday. Big thanks to Sprout Nutrition for sharing her wealth of knowledge with our mamas!

Family Weekly Menu Plan INSIDE - https://mailchi.mp/26/family-fall-menu-plan-inside-12072651

Family Weekly Menu Plan INSIDE - https://mailchi.mp/d3/family-fall-menu-plan-inside-12059655

We're having a ? ? - http://eepurl.com/gIMP15

Tuscan Butter Gnocchi is featured in this weeks menu plan... definitely not 'light' by any means but beats ordering a fancy take-out pasta and quick & easy to cook! Other amazing recipes featured this week: Butternut Squash & Apple Risotto, Broccoli Cheese Quinoa Bake (if you've known me more than a year than I have probably fed this to you at one point or another)... Oh and the casual reveal of my third baby's gender! Sign-up at the link in my bio today! . - https://mailchi.mp/4011187c8/week-5-menu-plan-inside-961867

Family Weekly Menu Plan INSIDE - https://mailchi.mp/0a5e/family-fall-menu-plan-inside-932123 Best vegetarian burgers ever? Homemade pizza pockets? Ham & Cheese Waffles? This week was a GOOD week of eating at my house!

Don't miss another week of my Family Weekly Menu Plan - *|https://mailchi.mp/b75d57c7964a/sproutnutrition|* I missed getting our family menu plan out last week - but I have some great recipes to share with you and another full weekly menu plan that I have relied on this week to feed my growing family!

Family Weekly Menu Plan INSIDE - *|https://mailchi.mp/b75d57c7964a/sproutnutrition|* Week 2 of my newsletter is out with more delicious family-friendly recipes & another menu plan, featuring links to a Chocolate Marbled Banana Bread (pictured), Honey Mustard Chicken Thighs (SO GOOD YOU GUYS) and a few others! Stay warm, hug a little longer, kiss a little deeper & have a great week!