We are wrapping up the latest Lifecycle Nutrition Series on the podcast.

In the past 7 episodes we've covered...
- Nutrition for Preconception
- Nutrition for Pregnancy
- Nutrition for Postpartum/Breastfeeding
- Infant Nutrition (0-6 months)
- Baby Nutrition (6-12 months)
- Toddler Nutrition (1~3 years)
- Childhood, Adolescent, Teenage Nutrition (4~18 years)

Dr. Susanna also shared her personal pregnancy and postpartum experience and tips to thrive in Episode #384.

This week is a little wrap up and summary of the highlights from this series as well as the most important takeaways. 

Episode Highlights:

• The different nutritional needs that kids have compared to adults
• The importance of healthy relationships with food and nourishment during growth and development
• What Dr. Susanna learned and insights gained through the last ~2months of this series
• Where supplements fit in (or not) at different lifecycle phases
• An exciting opportunity to optimize your health and nutritional status, regardless of where you are in your lifecycle!

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants

Kids are humans, too! And they, too, can THRIVE on plants.

That being said, there are for sure some considerations to kid-specific nutrition to ensure healthy growth and development.

Long story short, keeping toxins out while loading up on high quality fuel and nutrients matters a lot when it comes to keeping youngsters growing strong and healthfully.

Of course, there are individual considerations that change and evolve as we grow. These are some of the things covered in this science-packed episode!

Episode Highlights: 

• What nutrients and foods to focus on when feeding kids aged 4 all the way to 18
• Does anything need to change for kiddos of different ages?
• Where do “healthy processed” foods fit in when balancing nutrition for kids
• The equation to a balanced meal for children of all ages
• How  parenting styles can support kids in building healthy and nourishing relationships with food

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants

Next up in the plant-based lifecycle nutrition series is TODDLERS!

We aren't there yet personally in our family with our little one, but it's helpful to know how to keep little ones thriving on plants.

In this episode, Dr. Susanna get's into the plant-based nutritional science to support growing kiddos. This is important info considering the importance of nutrition for childhood development... and "just eating plants" certainly does not equate to health, especially amongst little ones.

Episode Highlights

• Which plant milk is best for kiddos as a cow milk alternative
• What plant based toddlers need to eat differently than their plant based parents
• "Baby led weaning" and when/how to stop breast milk or formula
• Importance of omega-3 fatty acids for development and where to get them
• Are there any helpful or necessary supplements for plant-based toddlers?

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants

Babies Thrive on Plants, TOO!

... but they still need mother's milk/formula.

It is generally advised that babies to start eating real, solid foods around 6 months. However through ~ 1 year of age, babies still get a dwindling majority of calories and nutrition from breastmilk.

So, what foods should plant-based babies be eating???

Most any real, whole food are wonderful for adults and babies alike. But of course since little ones generally lack teeth and fine motor skills of the tongue and mouth, choking is a real hazard.

We won't talk too much about the logistics of introducing foods as it is a nuanced and individualized topic. In this episode Dr. Susanna share's the general nutritional goals and considerations for raising strong and healthy plant based babies and what foods/nutrients should be prioritized.

Highlights from the episode:

• The important nutrients for development and how/where to get them
• Some examples of good and easy whole food staples to feed your baby
• What foods should NOT be given to babies (sugar, salt, honey, unpasteurized foods, chocolate/caffeine)
• How plant-based baby nutrition differs from plant based adult nutrition
• Why little ones may benefit from eating MORE processed plant foods

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants

Nutrition is pretty simple when you're a baby... MILK.

Human breastmilk is the optimal source of nutrition for early infancy (0-6 months). Commercial baby formula (of which there are MANY) are considered the only acceptable alternative to breastmilk.

In this episode you'll learn the amazing properties of breastmilk and how it is indeed the perfect food... for babies!

One amazing fact is that breastmilk is pretty much the same in terms of nutritional status between breastfeeding mothers, regardless of the mothers' personal nutritional status (with the exception of toxins that may be in the mother's body). Your body knows how to manufacture a perfect product for the baby! However, this can also occur at the expense of nutritional depletion from a mother's body. SO, just a reminder to prioritize nutrition for breastfeeding mammas!

Highlights from the episode:

• The many benefits of breastfeeding for both mom and baby
• The importance of sharing immune supporting antibodies with baby via breastmilk
• The nutrients that babies may need to supplement with (vitamin D!)
• Why it's important for mom to optimize her nutrient intake while breastfeeding (refer to last week's episode, #383)
• When you may consider supplementing baby with other nutrients - like iron and vitamin K
• If milk is a perfect food, when and why should solids be introduced?

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants

In this episode of the podcast, Dr. Susanna shares her recent trials and tribulations with nutrition and lifestyle through all phases of pregnancy and postpartum.

With our little Grace being now 8 months, Dr. Susanna is 110% back to her normal and healthy self. She's got an extra 10% (at least!) from the innate superwoman powers that come through motherhood!

While different individuals may struggle with following a "whole food plant based" lifestyle throughout this phase of life, Dr. Susanna shares her tips to prioritize nutrition as a way of thriving through the demands of this life stage.

Highlights from the episode:

• Dr. Susanna’s biggest lessons learned from each trimester as well as after birth
• How pregnancy nutrition differs from typical WFPB nutrition and how Dr. Susanna related to this through the last year+
• Favorite pregnancy foods that helped her get all the nutrition she needed while also satisfying crazy cravings/aversions
• What to look for when choosing prenatal vitamins and supplements - and what not to take
• A reminder that compassion is key for maintaining a peaceful, happy, and HEALTHY pregnancy - nobody is perfect!

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants

The postpartum and lactation phase of life demand intake of high quality nutrition in order to replenish and restore the mother’s nutritional stores, but also to provide the highest quality of breastmilk production for her baby. 

Eating a plant-based diet is not only provides the the postpartum body all that it needs in this phase of life, it also provides benefits for both the mother’s and babies health - one of the biggest benefits being the lower levels of environmental toxicity in the breastmilk of plant-based mothers. 

The postpartum/lactation phase certainly still has its many special nutritional considerations and it’s essential for new mothers to ensure that they are eating ENOUGH. 

Episode Highlights

• Does the nutrient composition of breastmilk vary between plaint-based and omnivorous mothers?
• How much more calories, protein, vitamins, and minerals does a lactating woman have to eat?
• Which nutrients in breastmilk depend on the mother’s diet and which do not
• Supportive supplements during the postpartum phase of life
• Much, much more!
  
  

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants

Is it healthy to eat plant-based while pregnant?

This is a big question that often comes up from plant-based skeptics. The short answer is YES! But with any pregnancy, no matter the diet of the mother, proper nutritional awareness and planning is necessary I order to support the best health for both mother and baby. 

We’re going to discuss all the important nutrition considerations for a plant-based pregnancy in today’s episode, covering macronutrients, micronutrients, supplements, and so much more.

Dr. Susanna will also be sharing her experience with plant-based eating during her first pregnancy including her best tips for optimizing nutrition even when experiencing morning sickness, food aversions, and cravings. 

Highlights from the episode

• How to safely and confidently thrive on plants through pregnancy - for both Mom and Baby!
• The macronutrients - fat, protein, and carbohydrates - that you really need.
• Prenatal vitamin considerations and how to choose a quality product.
• What specific nutrients do plant-based eaters need to be most conscious of?
• How and why to stay properly nourished while also navigating the crazy world of food aversions and cravings.

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants

Preconception is a lifecycle phase that is often overlooked. However, it is extremely important to prepare a mother’s body for a graceful pregnancy and healthy baby! 

Several factors play into optimizing egg quality, sperm quality, and a healthy environment for a fertilized eggs to thrive in - nutrition is certainly one of the biggest factors. 

In this episode we'll explore all the nutritional considerations to set both the female and male up for success in preparing for a healthy conception event and pregnancy. We’ll also discuss some of the many other lifestyle factors that play into the preconception phase of life for health mom and baby.

Note that PREGNANCY is it's own unique and large topic that we will conquer next week! Additionally, the topic of FERTILITY is a big one as well. While this episode covers general considerations for optimizing fertility, we'll have a future episode dedicated to further fertility considerations.

Highlights from this episode
⁃What the science says about plant based eating and nutrition to support healthy preconception
⁃The most important nutrients to load up on in preparation for pregnancy
⁃What plant-based eaters need to be most mindful of to ensure optimal experience in pregnancy
⁃"Pre-natal supplements" and whether or not it is advisable in taking them
⁃ Some of the manyother lifestyle habits, practices, and considerations that play into fertility

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants

Becoming a mom has really reminded me (Dr. Susanna) how different phases of life require different nutrition. Some phases of life have much more physical growth where more fuel, more fat, more everything in needed compared to other times in our life when we are maintaining, or perhaps even wanting to shed some excess growth.

We are excited to be entering into a little mini-series within the podcast where we will be covering nutritional needs during these various phases of life. 

In this Plant-Based Lifecycle Nutrition Series we’ll cover the nutritional needs in 6 stages of life:

1. Preconception
2. Pregnancy
3. Postpartum and Lactation
4. Infancy and Toddlers
5. Older Children and Teens
6. Menopause
7. Graceful Aging
8. Maybe a bonus episode from Dr. Ben on Graceful aging for Men?

Highlights from the episode and whats to come in the series

• How plant-based eating supports health in ALL of these stages and phases
• The special consideration to be mindful of to ensure adequate nutrient intake throughout all of these phases
• We'll be sharing the latest nutritional science information relating to lifecycle nutrition in this series
• Additional pearls of wisdom sprinkled in from out own personal and professional experiences
• How to practically apply balanced nutrition principles in the kitchen
  
  

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants

There are a million and one ways to eat Whole Food Plant-Based!

... and they don’t all promote health and healing!

Preparing a BALANCED WFPB meal can be super easy! But if you don't know WHAT to focus on or HOW to make it balanced, you might run into some obstacles.

In this episode, Dr. Susanna walks you through the 3 steps of preparing a balanced WFPB meal that supports HEALING.
Step 1: Focus the meal around carbohydrate-rich foods 
Step 2: Add an abundance of non-starchy vegetables 
Step 3: Add an optional fat-rich garnish/condiment

Other highlights of this episode include:

• Why this 3-step meal strategy WORKS to support healthy and efficient metabolism and healing in the body
• The common pitfalls individuals that most plant-based eaters fall into - and how to avoid them
• Several examples of our go-to favorite whole food balanced meals
• How to make an unbalanced meal mush more balanced in just 1 or 2 easy steps
• Dr. Susanna’s 7-month postpartum health update - how she got back to her healthy energy and weight while breast feeding and being super mom!

Links to some more good stuff
- ALL NEW EAT MORE, WEIGH LESS PROGRAM - www.alter.health/eat-more-weigh-less
- 1-on-1 Nutritional Analysis Package - www.alter.health/nutritional-analysis
- Get the Alter Health weekly WFPB Meal Guides: www.alter.health/meal-guides
- Work with us in the Thrive on Plants program: www.alter.health/thrive-on-plants