Whether you’re new to nursing or an experienced pro, this breastfeeding essentials checklist will help

If you’re nursing, these are the breastfeeding essentials that will make your journey easier and more comfortable for you and your baby. Some may surprise you, and others will become your new can’t-live-without-it favorites. From nursing bras and breastfeeding pillows to nipple creams and pumping parts, it’s all here.

baby drinking from bottle with smiling parents - breastfeeding essentials
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Nursing Basics

Prenatal vitamins. Yes, you’re post-natal, but many health-care professionals recommend continuing to take prenatals while you breastfeed so you and baby can get more essential nutrients. Talk to your doctor about what vitamins you need.

Burp cloths. You probably received cute, colorful cloths at your baby shower, but a plain cloth diaper is also an excellent, and highly absorbant, way to protect your clothing and wipe baby’s face after a spit-up situation.

Nipple shields. A lifesaver for many women in the beginning. This thin, clear silicone nipple shield can help baby latch if they're having trouble or you have flat or inverted nipples.

Nursing bras. These bras make it easier to feed your child and are more comfortable for you, especially in the first few months. If you're pumping, you'll want combo nursing & pumping bras that let you pump hands-free. Check out our guide to nursing bras for everything you need to know.

Nursing pillows. Holding a nursing baby in your arms gets real old, real fast. You don't need to invest in a nursing pillow, but it will help your baby latch at the right angle for feeding and can be more comfortable for your back. Read about the top nursing pillows.

Breast milk collection cups. You won't lose a drop of liquid gold with a cup designed to catch milk from the breast your baby isn't nursing on. They're also handy for hand expression and some are shaped to allow your baby to drink right from the silicone cup.

Nursing apps. Track which side you last nursed on, when baby nursed and other important nursing data in these amazing apps. Many apps will also track diaper changes, nap schedules and health history so you have all of your baby data in one spot. Check out awesome organizational apps for new moms.

Lactation consultants. If breastfeeding is painful or you’re concerned about whether baby is getting enough milk, talk to a lactation consultant. Ask local moms for recommendations, or explore online resources.

Related: New Mom, Who's This? The Best Nursing Clothes of 2023

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Breast Soothers

Nipple creams. Heal sore, dry, cracked nipples with breast milk, coconut oil, lanolin or a store-bought nipple cream. If you buy a cream, look for one that doesn’t need to be washed off before baby nurses.

Nursing Pads. Disposable or reusable breast pads can comfort sore nipples and protect against leaks that stain your clothes.

Breast pain relievers. From massagers that soften the breast to work out clogged ducts to pillows and gel packsyou heat up to quicken milk flow, there are products to soothe the most common breast discomfort.

Pumping Products

Motorized breast pumps. Many insurance companies cover the cost of a breast pump, which is great. But there are sometimes restrictions, and you might want or need a different kind of pump. New moms can also rent pumps from hospitals after birth.

Manual pumps. Many breastfeeders love the convenience of a hand pump. It’s quiet and doesn’t require batteries or an outlet, so it’s great for late nights, air travel and road trips. You can use a hand pump to increase supply, catch leaking milk while baby is nursing on the other breast, and relieve pressure before nursing if you’re engorged.

Pumping accessories. A hands-free pumping bra is a must with a traditional breast pump. There’s a slit in each cup of these clever bras that allow you to slip the flanges into the bra and connect the bottles and hoses outside it. And speaking of flanges, the correct size flanges can make a difference in pumping output. If you’re concerned about milk production, confirm you’re using the right size flange for your breast and nipple size.

Storage & cleaning. Breastmilk storage bags and cups come in silicone and plastic versions. For heating milk, invest in a breastmilk warmer that safely heats the milk evenly. To clean storage cups and pump parts, use a bottle and dish soap with gentle ingredients that's free of fragrances. Babies are sensitive to new smells. 

Milk coolers. If you're pumping at work, on outings or while traveling, you need a sturdy insulated bag for toting your pumped milk. Look for one with reusable ice packs and/or insulated panels. 

Related: 9 Apps to Track Baby's Naps, Feedings, Health History & More

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On-the-Go Essentials

Water bottle. Breastfeeding makes you super thirsty, so a water bottle is an absolute must. Choose a bottle that's easy to clean and not too heavy to carry, since you’ll also be lugging baby’s bottles and gear.

Lip balm. Your lips are likely to dry out from nursing, and the right lip balm keeps your lips soft for all those baby kisses. 

Nursing cover (optional). It’s legal to breastfeed in all 50 states, but you may feel more comfortable with a nursing cover. Use a swaddling blanket or scarf if you don’t want to buy a separate product, but a cover can offer you more privacy and convenience. Look for a multi-use cover that works to cover car seats for added shade.

Lactation Snacks

Lactation drink powders. These drinks combine combine vitamins, minerals, protein, fiber and lactation-supporting herbs into a powder you can add to your favorite smoothie or other snacks.

Lactation tea & coffee. A hot beverage is a soothing way to get your lactation support and extra hydration. 

Lactation treats. New moms deserve all the snacks. From cookies and brownies to bars and gummies, there are lots of tasty ways to boost your milk while satisfying that sweet tooth.

Pro Tip: Talk to your health care provider or lactation consultant before taking any snacks or supplements to boost your milk supply or overall nutritional intake.

Related: 22 Hacks for Feeding Baby on the Go

Save yourself some major time (and stress!) with these picky eater hacks!

The struggle is real when it comes to the battle of the picky eater. Even if you’ve made sure to follow all the “rules” about starting your little ones out with a variety of foods so that they have a taste for lots of different flavors or not forcing them to eat anything, it’s entirely possible you’ve still ended up with a picky eater. And that’s completely okay! You’re most definitely not alone. The good news is that you don’t have to dread every food interaction with these brilliant picky eater hacks!

There are some fabulous ideas out there to make getting your little ones to eat. Or, at least, to get the nutrition they need if they aren’t willing to eat a balanced diet. We’ve found some of the best supplements, books, tools, and of course snack and meal ideas that make eating not just easier, but also, dare we say, fun? There are lots of solutions available, and we have some of the best right here. And not to worry—lots of kiddos grow out of their picky eater stage eventually, and, quite honestly, as long as they’re actually eating, you can consider that a win, too! These picky eater hacks will just make it so much simpler!

Kabrita Junior Nutrition Goat Milk Powder

Kabrita is an easy way to get your kids the nutrition they need! It has a mild flavor that little ones love and each glass of their Junior Nutrition Goat Milk Powder is 6g of gentle A2 protein, along with prebiotics and added probiotics to help support a healthy gut! Kabrita Junior is an ideal nutritional boost for picky eaters—fortified with DHA, and vitamins C, D and E to support their immune system. And keep an eye out for Kabrita at Costo soon!

Kabrita Junior Nutrition Goat Milk Powder ($42.49)—Buy Now

Kabrita Snack Puffs with Goat Cheese

One of the many glowing reviews of the Kabrita Snack Puffs with Goat Cheese from John P. raves that the "These puffs are our son’s favorite; always a hit!". They taste fantastic and are an awesome first finger food! And keep an eye out for Kabrita at Costo soon!

Kabrita Snack Puffs with Goat Cheese ($9.99)—Buy Now

Zollipops

The "after you eat treat" is smile-friendly, thanks to ingredients that help neutralize the acidity and raise the pH level in your mouth. High acidity contributes to tooth decay, so by reducing acidity, Zollipops can help teeth re-mineralize faster and make them stronger and harder!

Zollipops ($9.95)—Buy Now

Culturelle Kids Daily Probiotic

Probiotics keep not only your kiddos' bellies happy, they also contribute to boosting their immunity! For kiddos 3+, just add a flavorless, dissolvable packet to food like yogurt or applesauce. How easy is that?

Culturelle Kids Daily Probiotic ($19.25)—Buy Now

gimme Sea Salt Roasted Seaweed Sheets

Believe it or not, kids love these seaweed sheets! They have a crispy texture that's a lot of fun to snack on for little ones. Don't believe us? Check out this review from Amazon: "My kids love it. My 18 month old baby eats seaweed like candy. My 10 year old also has claimed this as her favorite snack." It's one of almost 22K reviews, too!

gimme Sea Salt Roasted Seaweed Sheets ($16.99)—Buy Now

GoGo Squeeze Yogurtz

No spoon, no fridge, no mess! Each serving of GoGo Squeeze Yogurtz pouch provides 4g of protein and is a great source of calcium and Vitamin D.

GoGo Squeeze Yogurtz ($4.39)—Buy Now

Clif Kid ZBAR Protein Granola Bars

From soccer practice to lunchboxes, these yummy ZBARs taste like a treat and contain 5g of protein per bar!

Clif Kid ZBAR Protein Granola Bars ($26.49)—Buy Now

Hint Kids Water Boxes

hint Kids Water has no calories, sugar, diet sweeteners, calories, preservatives, animal products, dairy, MSG, nuts, or gluten and comes in 4 fruit flavors!

Hint Kids Water Boxes ($20.31)—Buy Now

Simple Mills Sweet Thins Cookies

Coconut sugar and sunflower seed flour make these sweet snacks much healthier than regular cookies, plus they're super yummy!

Simple Mills Sweet Thins Cookies ($32.44 for pack of 6)—Buy Now

Disney Princess Healthy Treats

This kid-friendly cookbook has over 50 Disney Princess-inspired recipes!

Disney Princess Healthy Treats ($14.39)—Buy Now

Mavericks Cookies

Lightning bolt-shaped, plant-based, and with 40% less sugar than other brands? Mavericks Cookies are a total win.

Mavericks Cookies ($6.49)—Buy Now

Easy Peasie Vegetable Powder Blends

Veggie up anything with these veggie sprinkles from Easy Peasie! Simply put, they're non-GMO dried vegetables that have been ground up into shakable sprinkles that you can add to everything from spaghetti to smoothies to sweets. 

Easy Peasie Vegetable Powder Blends ($39.99)—Buy Now

The Complete Cookbook for Young Chefs

The Complete Cookbook for Young Chefs is an Amazon #1 Best Seller and a #New York Times Best Seller and IACP Award Winner!

The Complete Cookbook for Young Chefs ($10.44)—Buy Now

SpinMeal

Designed by a mom with fussy eaters of her own, the SpinMeal lets you add different foods into the fun compartments and let kiddos spin the arrow and eat from the compartment where it lands!

SpinMeal ($19.99)—Buy Now

Match UP Memory Snack Tray

Fuel their minds and their bodies with this awesome memory snack game! Kids get to test their memories and snack away. It also makes sneaking a few new foods into their game much easier!

Match UP Memory Snack Tray ($17.57)—Buy Now

If you buy something from the links in this article, we may earn affiliate commission or compensation. Prices and availability reflect the time of publication.

All images courtesy of retailers.

Opt outside! These are the best hikes and trails in San Diego for kids—including the best stroller-friendly trails

Thanks to nearly great weather all year round, any time of year is a great day to explore the hiking trails in San Diego. Our list of kid-friendly hiking trails in San Diego has everything from easy loop trails, more challenging canyons and trails that come with ocean views. And some of our favorite hikes in San Diego are stroller-friendly trails, making them a must-go for both kids and parents alike. And if these hikes aren’t enough and you’re looking for more nature around San Diego, don’t miss our favorite secret lakes and ponds where you can splish and splash your day away. And don’t miss all these ways your little one can become a park ranger for the day.

The Best Hikes in San Diego for Kids

1. Crest Canyon Trail

The Crest Canyon Trail is a 3.2 mile loop that takes hikers through the Crest Canyon Open Space Preserve, a protected area of over 400 acres of coastal sage scrub and chaparral. The loop trail offers stunning views of the Pacific Ocean and the canyon below, and provides a great opportunity for wildlife viewing. The trail is an easy to moderate hike and begins at the north end of the preserve and follows a wide dirt path along the ridge. The trail is wellmarked and has several benches along the way for resting and taking in the views. As you make their way around the loop, you might come across a variety of wildlife, including deer, coyotes, foxes, and numerous species of birds. 

2250 Del Mar Heights Rd.
San Diego
Online: hikingsdcounty.com

2. San Elijo Lagoon Loop Trail

San Elijo Lagoon Loop Trail is a 4.2mile loop trail located in Encinitas, California, about 30 miles north of San Diego. The trail is part of the larger San Elijo Lagoon Ecological Reserve, a 1000acre wildlife preserve. The trail takes hikers through a variety of habitats, including coastal sage scrub, chaparral, riparian woodland, and freshwater marsh. Hikers will have the chance to observe wildlife, including a variety of birds, lizards, and other small animals. Popular with joggers and bikers, the trail is wide and mostly flat, making it easy-to-navigate with strollers. There are several rest stops along the way, and a few benches where hikers can take a break and enjoy the scenery. The trail is wellmarked and is easy to follow, open yearround and can be accessed from multiple locations, including La Orilla Rd. and Manchester Ave. The trailhead is also accessible from the San Elijo Lagoon Nature Center, which is open daily from 9:00 a.m. to 5:00 p.m. and offers restrooms and a variety of educational programs. There is no fee to use the trail, though the Nature Center does require a small fee for parking.

2710 Manchester Ave.
Cardiff-by-the-Sea, CA
Online: sanelijo.org

3. La Orilla Trail

The La Orilla Trail is a beautiful walking, biking, stroller-friendly hiking trail that follows the San Diego River for about 4 miles oneway, beginning near the Qualcomm Stadium and ending at the Mission Trails Regional Park. The La Orilla Trail is wellmaintained and marked with signage, making it easy to follow and the trail is relatively flat and wide, making it a great choice for families, and visiting grandparents. Along the trail, visitors can spot wildlife such as ducks and geese, as well as other local birds. There are also plenty of benches and picnic tables, making it a great spot for a picnic or rest stop. The La Orilla Trail has plenty of parking options and is open yearround and, bonus points—there are a handful of restaurants and cafes nearby in case your group gets hungry either pre or post hike.

Pro Tip: Before you set off on your hike, stop by the nature center for a map and say hello to Franklin the turtle.

2710 Manchester Ave.
Cardiff-by-the-Sea, CA
Online: sanelijo.org

4. Tecolote Canyon

Located in the Tecolote Canyon Natural Park, Tecolote Canyon Trail is a popular hiking trail in San Diego, California, and a local favorite for getting out and exploring the natural beauty of the area. The trail is a 4.2 mile loop that runs along the canyon walls and offers stunning views, and is fairly easy to navigate, but do note, there are a few areas that are a bit more challenging with a few areas of gradual elevation gain and some narrow passages along the trail. The trail is wellmarked, however, so it is easy to stay on track.

Pro Tip: Start your route at the nature center. Here, you’ll find restrooms and cool exhibits.

5180 Tecolote Rd.
San Diego
Online: sandiego.gov

 

 

5. Torrey Pines State Natural Reserve

One of the best places for hiking in San Diego with kids is the Torrey Pines State Natural Reserve. This beautiful park has over 8 miles of trails, including a beach trail and a nature trail. The beach trail is great for families looking to explore the shoreline and take in some of the best views San Diego has to offer. The nature trail is a bit more challenging and offers a great chance to spot some of the area‘s wildlife. The lot charges a $15 parking fee, but you can find parking along the beach if you wait long enough (but the steep climb from beach parking to the hiking trails may tire out young hikers). The simplest route to explore is the Guy Fleming Trail, perfectly-suited to youngsters.

12600 North Torrey Pines Rd.
La Jolla, CA
Online: torreypine.org

6. Lake Miramar Trail

Cruise to the parking lot off Scripps Lake Dr. where you can access the 4.9-mile Lake Miramar Trail is good for hikers of all skill levels, including the stroller-friendly set. This well-marked trail is accessible year-round and dogs are also allowed on this trail but must be kept on leash.  Pack a picnic lunch and grab one of the many tables right by the water to eat.

Good to Know: Kids will also love riding bikes or scooters on this paved trail.

10710 Scripps Lake Dr.
San Diego
Online: sandiego.gov

7. Jack’s Pond Nature Center

Spot the big red barn and you’ll find this kid-friendly nature hike. Even more, there’s a playground and critters to look at inside the nature center. The hike is paved close to the center, then turns into a trail hike all the way to the pond. If you decide to go all the way to the pond it’s about 40 minutes. This nature hike and center is perfect for little kids.

986 La Moree Rd.
San Marcos, CA
Online: san-marcos.net

8. Mule Hill Trail

This historic 6.3 round-trip back and forth wide trail has a 131-feet elevation and is good for all skill levels. There are historic signs along the way explaining the battle of Mule Hill. If you want a shorter hike then just hike to Mule Hill which is about one mile in. Expect to see deer along the trail. Dogs are allowed on a leash. If you go on Sunday you can also tour the historic Sikes Adobe and visit the farmers market there. Trailhead is at Sikes Adobe Staging Area on Sunset Drive, off Bear Valley Parkway.

12655 Sunset Dr.
Escondido, CA
Online: hikingsdcounty.com

9. Cabrillo National Monument

Take a simple two-mile tour and you’ll see some of the best tide pools in San Diego. And Old Point Loma lighthouse also offers a breathtaking view of downtown San Diego. History buffs will enjoy the statue of Cabrillo himself. The entrance fee per car is $15 (pass is valid for 7 days) and the park closes at 5 p.m. (tide pools close at 4:30 p.m.) An annual pass is $30.

Pro Tip: Check the tide schedules and arrive in time to see the tide pools teeming with sea life at low tide.

1800 Cabrillo Memorial Dr.
San Diego
Online: nps.gov

10. Iron Mountain Trail

A popular San Diego 5.4-mile loop trail that’s best for bigger kids that are used to a good hike. The hike starts through a beautiful tree forest and be on the lookout for border collies herding the sheep. There are switchbacks and an elevation climb of 1,102 feet and it gets crowded on the weekend. Even more, when you get to the top the view is well worth it. There is a free parking lot at the intersection of Highway 67 and Poway Rd and you’ll also find bathrooms here.

14847-14909 CA-67
Poway, CA
Online: poway.org

11. Blue Sky Ecological Reserve

Take your time meandering along this wide, easy-to-navigate, flat trail located in Poway. The first mile of the hike begins under the shade of beautiful oak trees and is a perfect, comfortable jaunt for you and the kiddos, big and small. It’s time to stop once the trail begins to climb steeply uphill in full sun. Take a picnic to enjoy at the picnic tables at the end of the shaded trail. Stay on the path to avoid poison oak.

16275 Espola Rd.
Poway, CA
Online: poway.org

12. Batiquitos Lagoon

This wide and flat four-mile lagoon trail is great for little walkers, dogs and strollers. More of a flat walk than a hike, it’s a little more than three miles roundtrip and a perfect first “hike” for tots. Don’t be dismayed by the traffic noise. As you venture further down the trail, you’ll feel more in touch with nature as you meander along the water, through the eucalyptus and along the golf course and learn about local wildlife at the educational signs along the way.

Pro Tip: For a shorter walk, look for the parking lot on Batiquitos Rd., just past Shoreline Ln.

73880 Gabbiano Ln.
Carlsbad, CA
Online: batiquitosfoundation.org

13. Lake Poway

You’ll get a workout along the sunny Lake Poway Loop Trail. In addition to the wide dirt trails, there are some steep spots along the way. Take a load off at one of the benches along the 2.5 miles and enjoy a snack with a gorgeous view of the lake. Keep your eyes peeled for signs of wildlife including squirrels, lizards, hummingbirds and hawks. Coyotes and rattlesnakes are often seen here, so leave your dog at home and stick to the main trails with your kiddos.

14644 Lake Poway Rd.
Poway, CA
Online: poway.org

14. Cowles Mountain

Climb the highest peak in the county with kids? It’s possible! Elementary school kiddos who have proven their stamina on shorter jaunts will love the challenge. Loose gravel fills these trails, so lace up your best walking shoes, and get an early start to avoid the heat and crowds. This short trail takes about an hour to climb and leads to gorgeous views that stretch all the way to the ocean—worth every step.

Good to Know: There is free parking in the lot and along Golfcrest Dr.

Mission Gorge Rd. & Mesa
San Diego
Online: hikingsdcounty.com

15. Los Penasquitos Canyon Preserve

Ready to discover a hidden waterfall in the largest canyon in San Diego? Los Penasquitos offers a mostly flat hike leading to an easily accessible waterfall and creek. Sure-footed hikers will fare best since you’ll need to climb along the rocks at times and walk about 6-miles roundtrip to enjoy the falls. Or, for the shortest route to the waterfall, you can park on Del Vino Ct., shortening the trek to about 2.5 miles roundtrip (recommended for those hiking with young kids).

Pro Tip: These trails are frequently closed in inclement weather—call 858-538-8066 for up-to-the-minute trail status before you head out.

12115 Black Mountain Rd.
San Diego
Online: sandiego.gov

16. Balboa Park Trails

As if Balboa Park wasn’t epic enough for being California’s Best Attraction and home to some of the best museums, theaters and restaurants in the city—it also has an abundance of gorgeous hiking trails. If the kiddos still have energy after a day exploring Balboa Park, then take them to stroll down the easy 1.5 mile Trail #1. Start at 6th Ave. and Upas St. and follow the #1 green circle markers. There are 65 miles of trails in Balboa Park, so you’ll have plenty of options to explore and can try a new hike with every visit!

1549 El Prado
San Diego
Online: balboapark.org

17. Annie’s Canyon Trail

For a more adrenaline-fueled hiking adventure that’s off-the-beaten path, more experienced climbers will get a kick navigating the slot canyons along Annie’s Canyon Trail in the San Elijo Lagoon Ecological Reserve. The trail includes some rock climbing as it narrows and you have to scale rock walls to proceed to a cave and then carry on before ending up at a stunning ocean view. You can choose between moderate or strenuous trails, but this adventure is best suited for kids ages 7 and up because of the climbing required and the narrow trails.

450 Solana Hills Dr.
Solana Beach, CA
Online: www.sanelijo.org

18. Navajo Canyon Open Space Adobe Falls Hiking Trail

At about 2.5 miles roundtrip, this leisurely hike is one of 18 open space areas in San Diego, completely free of development. It is well-maintained with small wildlife and a nice, big oak tree where kids can scrounge for acorns. Keep an eye out for poison oak.

6801 Easton Ct.
San Diego
Online: hikingsdcounty.com

19. Mission Trails Regional Park

Another great hiking spot with kids is Mission Trails Regional Park. This park has over 60 miles of trails, so there‘s plenty to explore. It is also home to a variety of wildlife, including mountain lions and bobcats. This park also makes for a great day trip, and offers a variety of activities, including boating, fishing, rock climbing, as well as some of the best camping in the San Diego area. If you‘re looking for an easier hike, try the San Diego River Trail. This trail is an easy, flat path along the San Diego River. It is a great option for younger children, as it is an easy and enjoyable walk. This is a dog-friendly park but watch for rattlesnakes.

Good to Know: Keep your eye to the sky for military practice flights that often run overhead.

1 Father Junipero Serra Trail
San Diego
Online: mtrp.org

20. Chollas Lake Trail

Young hikers will enjoy the trail that loops around Chollas Lake in Southeast San Diego. It’s 2.2-miles around the whole lake, but you can go as far as you’d like. You’ll find cool eucalyptus trees plus fellow walkers and runners. There are plenty of butterflies and geese about. Even more, there is a small playground, drinking fountains, plus bathrooms—and the parking is free.

6350 College Grove Dr.
San Diego
Online: sandiego.gov

21. Eagle Rock Hike

More reward than just a fun hike in and of itself—the Eagle Rock hike includes a spectacular rock formation shaped like an eagle with sprawling wings. Bonus: kids can pose in front of the rocks for an epic photo opp. Outside of San Diego in Warner Springs, this trail also boasts a small creek. The mostly flat trail is ideal for hikers of all ages, but be prepared that it’s a 3.2-mile journey in and a 3.2-mile journey out.

31049 CA-79
Warner Springs, CA
Online: hikingsdcounty.com

The season is absolutely a time to indulge, but there are a few ways to keep you feeling your best and staying healthy during the holidays

There’s really no better time to eat, drink, and be merry than the holidays! All the best food is at our fingertips. Our favorite beverages, coffees, and cocktails are ready for the toasting. We’re surrounded by our favorite people. There are parties, class performances, and company holiday dinners. It’s what the holidays are really about and we wouldn’t have it any other way. But all of that merry-making can take a toll on our bodies and minds, so we’re rounding up way to stay healthy during the holidays.

Don’t think for a second we’re here to make you feel restricted or guilty. That’s not our style. We just want to keep our energy up, our immune system firing, and our mind free of burnout. The winter brings its share of bugs and germs, so adding that to the mix of holidays, richer eating, lots of shopping, and probably a little less sleep, it’s definitely the season to take care of ourselves and our families, too. Staying healthy during the holidays is a priority, for sure! It’s no time to get sick or overwhelmed (especially since that would mean missing all the fun).

Get ready to jingle all the way while making a few small tweaks along the road! We’ve put together some of the best tips, tricks, and products we’ve found to make sure you feel your absolute best while you’re creating new memories.

Emergen-C

A daily dietary supplement, Emergen-C dissolves in water for a fizzy drink packed with Vitamin C, Vitamin D, zinc, antioxidants, and electrolytes. Keep your immune system in tip-top shape so you can enjoy being surrounded by the people you love this season!

Emergen-C at CVS—$17.99—and $100s off gifts under $20! Pickup in store in as little as 1 hour!

Cuzen At-Home Matcha System Starter Kit

There are a ton of benefits to matcha, and much as we love a daily Starbucks green tea latte run, that's not the best idea for saving time or money. The Cuzen At-Home Matcha System makes it easy (seriously!) to make your own! It's designed to store, grind, and whisk Cuzen's organic leaves. Like coffee, freshly-ground matcha retains its best characteristics longer than its pre-ground counterparts! With a 4.6 star rating on Amazon, this is a fabulous gift for yourself and your tea-loving friends and family!

Famous Cuzen fans include Cindy Crawford, Carey Mulligan, Alicia Yoon—founder of Peach & Lily, and Olympic Gold Medalist Shaun White.

Cuzen At-Home Matcha System Starter Kit—Amazon $299.00—Buy Now

Corto TRULY Extra Virgin Olive Oil

You probably already know that extra virgin olive oil is considered a healthy, good fat. But did you know that the quality of the EVOO you eat really matters? We're fans of Corto TRULY 100% Extra Virgin Olive Oil for their seriously solid quality. They harvest their olives at the peak of freshness in the fall and cold-extracted within hours at their on-site mill. Plus, no orders are stored longer than 4-6 weeks in their climate-controlled warehouse so we know we're getting really fresh EVOO that's excellent for cooking along with bread-dipping, tossing into salads, and anything else the holiday menu has in store!

Corto TRULY Extra Virgin Olive Oil (Twin Pack)—Amazon $42.99—Buy Now

Sharper Image Calming Cozy Deluxe Massage & Heat Leg & Feet Wrap

Pretty much anything with the word "cocoons" just smacks of self-care, right? Add heat and massage and after a day of shopping, night of dancing, or a cold front, and this wrap is just about perfect!

Sharper Image Calming Cozy Deluxe Massage & Heat Leg & Feet Wrap—HSN $69.99—Buy Now

Pipette Overnight Brightening Mask

The holidays call for late nights wrapping or socializing, so getting that full 8 hours of sleep can be challenging! Fake it if you must with this Overnight Brightening Mask from Pipette. Whether we're fully rested or not, this overnight exfoliating beauty combats dullness and discoloration so you wake up looking merry and bright.

Take 30% off your first Pipette order with code SQUALANE30

Overnight Brightening Mask—Pipette $20.00—Buy Now

Marlow Pillow by Brooklinen

Are we pretty focused on sleeping this season? You bet. It's one of the best ways to sleigh self-care. You already know the misery that is a hot, sweaty, flat, unsupportive pillow. And for whatever reason, upgrading them is one of the last things we do for ourselves. The Marlow Pillow from Brooklinen was the jumpstart we needed to change that. Marlow is fully adjustable with three unique loft profiles and cooling technology that prevents the middle of the night sweaty wake up (you can count on the kids ready to open presents for that!).

The Pillow—Marlow, Starting at $39.00—Buy Now

nuun Hydration Instant Drink Powder

Hydration is absolutely critical, even when you don't necessarily feel thirsty. We always keep water close at hand, but for an extra boost, nuun is a convenient instant powder that hydrates even faster!

nuun Hydration Instant Drink Powder—Target $14.99—Buy Now

Color-Changing Oil Diffuser

Get your tranquility on among the hustle and bustle! This zen-as-can-be diffuser lets you relax with your favorite essential oils, so even if you're not actually able to kick back, you can take a few deep breaths for a spa-like moment or two. (We love adding holiday scents to it for a whole seasonal atmosphere!)

Color-Changing Oil Diffuser—Target $28.00—Buy Now

thisworks Sleep+ Pillow Spray

Out nighttime patterns can easily be disrupted between the time change and the holidays. thisworks Sleep+ Pillow Spray keeps you sleeping, assists with restlessness, and helps you wake up refreshed!

thisworks Sleep+ Pillow Spray—Amazon $24.00—Buy Now

JVN Hair Repair Routine

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Orlo Immunity Boost Oral Spray

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Please consult your healthcare provider before beginning a new supplement.

 

 

In this tech-driven world, it’s no surprise that American kids see more screen than green. As parents, we intuitively recognize the benefits of outdoor time (after all, most of us grew up in the ‘70s and ‘80s), but it might take a little more to convince our kids. So, the next time your child wants to power up the video games, it’s important to remember the benefits of sending your kids outdoors—besides you getting a little quiet time. Follow along as we help make the case for playing outside this summer and beyond!

iStock

1. Movement outside makes everything better, especially creativity. According to experts, free play improves everything from creativity to academic success. In his book, Vitamin N:  The Essential Guide to a Nature-Rich Life, author Richard Louv references the Theory of Loose Parts which suggests that the more things kids can manipulate, see, touch or feel, the more creative they become. Send your kids outside, and provide them with age-appropriate materials such as buckets, ice, pinecones and rope to enhance their imagination and open-ended play.

2. A healthy dose of sun exposure increases Vitamin D and improves mood. Most adults and kids struggle with low levels of Vitamin D, which can cause moodiness, among other ailments. Getting your kids outdoors and into direct sunlight will do wonders for their mental and physical health. Organize a field day with the neighborhood kids and set up these games to play outside.  

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3. Kids who engage in outside free play are more successful in math and reading. School might be out, but that doesn’t mean the routine must end. Advise your children to spend a set amount of time outdoors after lunch, just like recess at school. Leave them to their own devices, and watch (from afar) as they embark on a backyard adventure. The more they roam and play freely the better their test scores will be when school starts again in the fall.  

4. Encouraging kids to get super dirty makes them super healthy. Kids who have the freedom to get downright dirty have a better chance of developing stronger immune systems. According to the National Wildlife Federation,When we let our kids play in the dirt, we're not only allowing them to explore the wonders around them, we are also exposing them to healthy bacteria, parasites and viruses that will inevitably create a much stronger immune system.” Organize a scavenger hunt on the go for your kids and brace yourself for this—skip the bath that night.

Vitolda Klein via Unsplash

5. Kids who play outside after a downpour develop a greater appreciation for all life. Most children won’t need any coaxing to vacate the house after a rainstorm. But you can further incentivize them by suggesting a walk through your neighborhood or a local park to study worms.  Children will get a kick out of playing superhero and saving the worms who were flooded out of their holes. And if wiggly worms aren’t your kid's thing, try one of these sidewalk science experiments. Be sure to keep your eye on the sky, and you might be lucky enough to spot a rainbow!

6. Kids who encounter more greenery have better focus. Getting any kid's attention in the digital era is a chore.  But it’s especially hard for parents of kids with ADHD. Several studies published by researchers at the University of Illinois discovered that “... children with ADHD who play in outdoor green spaces like a park have milder symptoms than those who play indoors or in an urban setting.” Bring along some water games to the urban jungle and your kids won’t want to leave.  

little girl outdoors
iStock

7.  Children gain confidence and climb the social ladder. 
Summer is the perfect opportunity to reacquaint little ones with fresh air and rekindle their first love, the playground. According to Maria Magher, “Children who are allowed to explore through play can learn new skills and overcome challenges, which can promote self-confidence, resiliency and self-advocacy, all of which can help children learn how to develop healthy relationships and to become leaders.” If you're traveling this summer, find out if one of these amazing playgrounds from around the world is located at your destination. 

 

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Why Outdoor Play Matters

Temperatures are climbing and where better to beat the heat than the beach? In addition to being a cheap/free activity, kids (and adults!) can enjoy fresh air and Vitamin D. We’ve rounded up some of the best beaches for kids all over the Bay Area that include lakes, lagoons and shores worth setting up the sunshade. Grab that sun hat, slater on the sunscreen and pick your sand below!

San Francisco

Chrissy Field
When the sun’s out, East Beach is full of families building sandcastles, digging and running in and out of the waves. For those wanting to avoid the surf, a lagoon makes an ideal splash spot for little ones. The nearby Beach Hut Café serves snacks and coffee and there’s ample parking. You'll also find plenty of four-legged friends here too as the beach is popular with the city’s dog owners. The west end of Crissy Field, though smaller, is another great option. The Warming Hut offers sandwiches and goodies, there are BBQs and picnic tables and the kids can spend hours playing in the more gentle surf or looking for crabs. While the water is usually clean and safe, watch out for posted signs and wildlife and go in the morning as the wind usually picks up by mid afternoon.

Aquatic Park Cove
This spot is great if you don’t think your gang can hang for too long at the beach. The sandy beach and calm water are perfect for the toddler set.  Fisherman’s Wharf is a short walk away and you can tour historic boats at the Hyde Street Pier for a small fee. The park is also home to the famous Dolphin Club and their rivals the South Bay Rowing Club, so there are lots of serious swimmers in the water here. Parking can get a little tricky after mid-morning, but there are some large garages a short walk away.

China Beach
Tucked into a practically secret cove, this hidden gem in San Francisco’s tony Sea Cliff is a sweet sandy introduction for little beachcombers. Back in the Gold Rush days, it was the campsite of Chinese fishermen and their boats. There’s a monument commemorating this bit of history at the beach’s entrance, where there’s also parking. You’ll need to go down a few steps to hit the sand. Take in the views of the Marin Headlands and build a sandcastle, but be careful of the surf, which can be unpredictable.

Clipper Cove
This hidden gem is tucked away on Yerba Buena Island. You’ll find the clean, sandy stretch of beach at the bottom of a set of stairs, leading down from the Clipper Cove Picnic area. Occasionally the small parking lot is roped off, if so, some people will park at the Marina and walk back. It’s worth the trek! The water is calm, shallow and usually warmer than other parts of the Bay. Consider grabbing some lunch and playing some outdoor games at the family-favorite Mersea Restaurant.

Angel Island State Park
Accessed by ferry from San Francisco and Tiburon, Angel Island is a special place to hang out by the water for the day. The gently lapping Bay waters and sandy beaches of Ayala Cove and Quarry Point are protected by winds, thus ideal for little water sprites to explore. There are some picnic benches off the sand and open grassy areas for a blanket. The only traffic is the guided-tour tram and park vehicles, so bring bicycles when a break is needed from all that water play. There are also great hikes, from easy to moderate. No picnic? No problem! The Angel Island Company Cafe serves up delicious salads, sandwiches, wraps and other goodies. Check out our full guide to Angel Island.

East Bay

Cull Canyon
A gentle gradient makes this lagoon ideal for smaller kids. They can splash around in the shallows and build up their confidence in the water while you enjoy the white, sandy beach and dig in for the day. Older kids might like to try out the diving platform. They'll just have to pass a quick swim test with a lifeguard. There’s a bathhouse with vending machines and lifeguards are on duty daily from June through to August, 11 a.m.-6 p.m.. A beach access fee applies ($4 for adults, $2 for kids) but parking is free.

Editor's note: Lake Anza is closed for the 2022 season for maintenance

Lake Anza
Tilden Regional Park offers tons of ways to escape that East Bay heat. In addition to hiking trails, the steam train, a carousel and The Little Farm, there’s the picturesque Lake Anza. Its dog-free beach is sheltered from the wind and typically gets plenty of sunshine. On weekends, the Lake Anza Beach Club offers a variety of food options including nachos, smoothies, sandwiches and ice cream. The Lake Anza swim season runs from the end of April to mid September with lifeguards on duty daily. The cost is $3.50/adults, $2.50/kids. Parking is free. Open from 11 a.m.-6 p.m., Mon.-Sun.

Lake Temescal 
This lake and surrounding park are an easy destination in the Oakland hills. Ample parking is close to the beach, so it’s great for those of you with a lot of gear and/or friends joining you! The nearby beach house offers showers and changing areas (bathrooms are porta-potties, however). Lifeguards are on duty from mid-June through August. Beach access is free for babies under 1, otherwise its $3 for anyone over 16, and $2 for kids between 1 and 15 years old. Parking is $5. Beware this beach has been closed periodically for algae blooms. Check conditions before you go.

Don Castro Regional Park
Swimming in the lagoon is this park’s main attraction. The sandy beach is surrounded by mature trees and has easy parking. There’s a large roped off section at a depth of two feet for the little ones to paddle in and the lifeguards are vigilant. Swimming is only allowed when they are on duty, 11 a.m. to 6 p.m. daily during the summer. There is a vending machine and a large lawn area when you’re done with the sand. No dogs are allowed and beach umbrellas and wheelchairs are available for those who need them on a first-come, first-served basis. After swimming, take a quick hike to find a hidden waterfall! It's down a small path near the entrance.

Editor's note: Del Valle is currently closed due to bacteria advisories. Check website for latest updates. 

Del Valle Regional Park
This spot has not one, but two swimming beaches opening for the season. While swimming is allowed through much of the five-mile-long lake, the East and West beaches offer lifeguard services between 11 a.m. and 6 p.m. from June through August. And when the family’s all toweled off, the park has picnic facilities, boat rentals and a visitor center to keep you occupied. There is not a separate fee for the beaches, but parking inside the park is $6.

Crown Memorial State Beach
Crown Beach lives up to its name as one of the Crown Jewels of East Bay beaches. It has more than two miles of sandy shoreline, flanked by rocky jetties and outcroppings. So not only is it great for swimming and wading, but you can find lots of sea life in those nooks and crannies. You can learn more about any discoveries by popping into the Crab Cove Visitor Center (open Weds.-Sun. 10 a.m.-5 p.m.). You can swim year-round if you’re up for it, but note there are NOT lifeguards. You’ll also want to check the tides before you go; low tide can be great for exploring but not-so-great for swimming. Dogs are not allowed.

Editor's note: Shadow Cliffs is closed for low water levels

Shadow Cliffs
Just a mile outside downtown Pleasanton is a sweet, sandy spot for swimming, picnicking, boating and general fun in the sun. A former gravel quarry, this little swimming lagoon is ideal for kids to cool off and splash around; even early in the morning the water is far from chilly. There’s a bathhouse and refreshment stand open on weekends in spring and fall, and daily during summer months. Lifeguards are on duty June through mid August, but swimming is allowed throughout the year. The cost is $6/vehicle and there’s a $2 fee to bring a dog.

Contra Loma Regional Park
What about a nice, protected swimming lagoon in the heart of an 80-acre reservoir? Boating, picnicking, biking and nature study are all popular at Contra Loma Regional Park and the swim lagoon has a sandy beach with restrooms and a concession stand. Lifeguards are on duty 11 a.m.-6 p.m. daily from June to mid August. Similar to other East Bay Park swim spots, there is a small beach access fee.

Keller Beach
You’ll feel like you’ve discovered a hidden cove when you visit this little spot, tucked away in Richmond. The crescent-shaped beach has fine, clean sand which is perfect for taking in the views of the Bay. On a clear day, you can even see the top of the Golden Gate Bridge. The water is fairly shallow and even has tiny waves. Note: there are no lifeguards on duty. If you have a lot of gear, this is a good place to use that wagon or beach buggy as the beach is a bit of a trek down a paved path from the road.

Peninsula

Parkside Aquatic Beach
This San Mateo beach comes with a bonus: a playground! On one side of the sandy swim beach there’s a play structure for kids, and on the other side, picnic tables if you prefer to keep the sand out of your sandwiches. The waters are part of the Marina Lagoon, between San Mateo and Foster City. You’ll find parking and restrooms as well as accessibility for boating and a sand volleyball pit.

Oyster Point Marina 
This sandy beach, over two acres long, has a roped-off area for swimming in the peaceful waters. There is no lifeguard on duty but the site has picnic areas, restaurants and all the fun of watching the comings and goings of the nearby yacht club. The water is part of the Bay and is tested weekly for safety. There’s a flock of Canada Geese that have taken a liking to this beach, too, so watch for closure signs or check the County of San Mateo Health System site for details.

Linda Mar Beach
It’s official name is Pacifica State Beach, but locals know it as Linda Mar or the beach by the nicest Taco Bell ever. Kid-friendly and dog-friendly, Linda Mar is popular with surfers, and often beachgoers will see surf campers being schooled in the art of riding the waves. Bring a picnic blanket and some sand toys, and get digging! Restrooms are open from 6 a.m. to 10 p.m. Parking is $7 for four hours, or $9 for all day.

Rockaway Beach
Slightly up the coast from Linda Mar, this is quieter and more secluded beach is a stunner with rocky hills on either side. Parking can be more difficult, but it’s free and during migration season, whales frolic and play close by so it’s a front-row seat to one of nature’s greatest shows. Nick’s Seafood Restaurant is just off the beach if you and the fam get a hankering for some old-school fish dishes (the crab sandwich is a definite winner). Moonraker is also close by, and while it has more of an adult vibe, one of their nice big booths would do fine for an early dinner or brunch with the youngsters.

South Bay

A girl stands in front of the Natural Bridges State beach
Christine Lai

Natural Bridges State Beach - Santa Cruz
This beach is especially good for families as it has protected waters and lots of parking ($10 fee applies). In addition to spending your day on the sand, here you can visit migrating Monarch butterflies and check out some amazing tide pools.

Capitola Beach - Capitola 
This quaint spot will give you beach vibes like no other with adorably colored houses at one end and miles and miles of sandy beaches. There are a few paid parking lots that fill up fast (come early) and metered street parking. Beach Break by Marianne's is the perfect spot for a scoop of ice cream before you head home.

SeaCliff State Beach  - Aptos
A long, gorgeous stretch of beach is backed by bluffs and we always bring in a picnic to spend the day here. Shaded picnic tables, restrooms and natural seesaws made of logs means a full day of play—top off the day with a trip to nearby Marianne's for the best ice cream in town! 

 

Marin/Sonoma

McNears Beach Park
Marin Co Parks

McNears Beach County Park - San Rafael
Set in a beautiful sheltered cove along the shores of San Pablo Bay, this narrow bayside beach offers a fun, safe place for swimming and water play. If the kids are happier in a swimming pool, there is one right on the beach, open Wed.-Fri. from 11 a.m.-5 p.m. or 6 p.m. on the weekends. As a bonus, there’s a snack bar, sand volleyball courts, picnic areas and newly-renovated tennis courts. The pier is popular with anglers fishing for sturgeon, bass, perch and crab. The gentle gradient also makes carry-in boat access easy for kayaks and canoes. Be prepared for the parking fee, $8 during the week, $10 on weekends.

Chicken Ranch Beach - Marshall
Don’t let the name put you off; this beach is hidden away just north of Inverness off Sir Frances Drake Boulevard and nestled along the west shore of Tomales Bay. Keep your eyes peeled for cars parked along the side of the road; the signs for the beach are hard to see and often the other cars are the only indication something cool is nearby! A short trail leads to this mellow beach with a gentle gradient. The water is both warmer than the Pacific and wave-free so it’s perfect for paddling. While the beach isn’t huge, there’s plenty of room to spread a blanket, have a picnic and even fly a kite. It can be rocky, so pack the water shoes if you have them.

Schoonmaker Point - Sausalito
Nestled in the calm waters inside a yacht harbor, this is a perfect beach spot for families with small kids. The water is sheltered, the beach has a gentle gradient and it’s surrounded by boats docked in the marina. There are a number of restaurants nearby as well as grocery stores for picnic supplies. The word is out on this once secret beach though so the beachside parking fills up quickly. If you’re not cut out for all-day relaxation, the Sea Trek Kayaking Center is right on the beach and kayak rentals start at $20/hour, with options for kids and life jackets for all.

Paradise Beach - Tiburon
Paradise is well-named. This bayside beach is quiet and secluded with mature landscaping, colorful poplar trees, wildflowers and rolling grassy hillsides above the San Francisco Bay. There's even a redwood grove! The beach runs along the east shore of the Tiburon Peninsula, nestled in a residential neighborhood. There are lots of picnic spots, fishing off the pier and a sandy beach with no surf, perfect for paddling. The area is pet free but watch out for the parking fee, $8 during the week, $10 on weekends. They host a handful of free days throughout the year, so check before you go.

Heart’s Desire Beach- Inverness
This great beach in Tomales Bay State Park has an off-the-beaten path feel. Shallow waters extend far into the Bay and the shore is sheltered from any wind. Picnic tables and barbecue pits are on site as well as restrooms and changing rooms. Bring your own picnic and supplies, the closest village you can stock up on refreshments and snacks is Inverness. Heart’s Desire Beach has two parking lots for easy access.

Johnson’s Beach - Guerneville
Take me to the river! The Russian River, that is. Johnson’s Beach is a popular, family-friendly destination for paddling around in a fresh water environment. A roped-off area especially for tots is a perfect place to splash around on a hot day. The beach is run by a resort, which features a lodge, cabins and camping, so come for the day or for a mini-break. Hit the snack bar for hot dogs, burgers and ice cream. Looking for some fun activities? Rent a kayak or inner tube. There’s no entrance fee to the beach, but day parking costs $5.

Mom’s Beach - Forestville
Officially, this Russian River beach is named Forestville River Access, but locals know it as “Mom’s Beach” because it’s a small, peaceful place to bring the kids. The rocky beach surrounded by redwoods is also a popular fishing spot. Leashed dogs are allowed and parking is free. A short trail from the parking area leads down to the beach. There is only a pit toilet during the summer months, and open hours are 7 a.m. until a half-hour before sunset. Bring your blankets, beach chairs, sunshade, toys and picnic, and you’re all set for aquatic fun!

 

Sure, you’re hot and sweaty. But don’t let being pregnant in summer get you down. Next time you’re struggling with your summer bump, stay cool, think of your mocktail as half full, and remember these reasons why a summer pregnancy is actually pretty great.

pregnant woman by a pool with kids playing in the pool-pregnant in summer

photo: iStock

1. You don’t need as many maternity clothes. Forget the bump-friendly jackets and hard pants. You’ll be rocking flowy dresses. Buy a stretchy bikini and you may not even need a maternity swimsuit.

2. All that delicious summer produce. Get your nutrients thanks to in-season fruits and veggies like sweet corn, watermelon, berries, zucchini, tomatoes and stone fruits. Most you don’t have to cook, so meals come together fast.

3. Exercise is easier to schedule. Longer days and comfortable temps mean you’ll be looking forward to taking a long walk at dusk or going for a swim.

4. Vitamin D, baby. This powerhouse vitamin is important both for you and the baby, and those long, sunny summer days help you get your daily dose.

woman in hammock smiling wearing a sunhat and sunglasses - pregnant in summe

photo: Jordan Bauer via Unsplash

5. It’s the season for dressing down. Forget trying to stuff your pregnant self into jeans or sweating in your sweaters. Summer is all about easy-to-wear maxi dresses, flowing linen tops, and comfortable cotton tanks and shorts.

6. You can fit in relaxation time more easily. Summertime is synonymous with vacation, so many workplaces slow down and the living is just more easy. Lay in a hammock, lounge by the pool, or take a babymoon with your sweetie.

7. You have an excuse to see all the summer blockbusters. When your body is working overtime, stepping into an air-conditioned theater is considered self-care. If theaters aren’t your thing, buy a projector and watch movies on a wall at home or, better yet, out in the backyard.

8. Dare to bare your bump. Gone are the days of having to hide that you’re growing an amazing person inside of you. Being pregnant in summer is the perfect excuse to show off that baby belly, so break out those fitted outfits.

woman eating ice cream in kitchen - pregnant in summer

photo: Evieanna Santiago via Unsplash

9. Claim you’re eating ice cream for the calcium. Your baby’s need for bone-building calcium gives you the perfect excuse to grab a cone. Or two. Healthy pregnancy smoothies are also on the menu.

10. Swollen feet are a great reason to wear flip-flops 24/7. Thanks to pregnancy hormones, a gal’s feet can grow half a size, not to mention that fun pregnancy swelling. Swap out painful footwear for cushy flip-flops to give your feet a break.

11. You’ll have easier access to swimming pools. Submerging yourself in water gives you instant relief from the heat as well as aches and pains. Plus, there is no more gentle (but effective!) exercise than swimming or water aerobics when you’re working out for two. 

12. Your snuggly, warm cuddle buddy will arrive just in time for cooler weather. Having your baby in your arms as the days turn cooler is an excellent reward for being pregnant in summer. Baby snuggles are always special, but there is something particularly wonderful about cuddling a newborn wrapped in a fuzzy blanket in the fall and winter months.

—Suzanna Palmer & Eva Ingvarson Cerise

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When it comes to feeding our families, parents know that despite our best intentions, sometimes all we can handle is what is quick and easy. But we also know that healthy food choices now set our kids up for better choices as they grow up. So what’s a busy parent to do? We asked some nutritional experts for advice on what to buy at the grocery store to set ourselves up for success, whether prepared foods, frozen veggies, or fresh. So even when you’ve got to bust out the mac and cheese once in a while, take their tips below, and you’ll be on the right track for a happy, healthy, well-fed family.

What to Buy at the Grocery Store

Whole Foods/Georg Beyer

Fresh Seafood

Registered dietician and Fresh Thyme Market's resident industry and retail expert Meghan Sedivy recommends parents make seafood a main source of protein twice a week if possible. “In addition to being a great meatless alternative, fatty fish such as salmon, tuna, sardines, trout or oysters are rich in Omega-3 fatty acids that promote brain and heart health." 

If you're not out there with a rod and a reel yourself, the frozen fish you find at the grocery store is usually flash-frozen for optimal taste and freshness, which makes it easy to have it on hand for a quick dinner. Sedivy reminds us that fatty fish is also, "a great source of vitamin D, the sunshine vitamin, which aids in calcium absorption, immune function, and protecting bone, muscle, and heart health.” 

Whole Foods

Have you ever heard the term “shopping the edges?” It means focusing on the exterior aisles of the grocery store—where the whole foods reside (all the processed food is in the middle). Renowned chef Gerard Viverito, aka “The Sustainable Chef,” stresses the importance of eating whole foods because that’s where you’ll get a nutritional bang for your buck. He says, "emphasize food quality over quantity by focusing on whole, unprocessed foods that are nutrient-dense foods, high in fiber and low in net carbs-but are still packed with other nutrients.”  

Also, according to Nicolette M. Pace, MS, RDN, CDE, CBC, CDN, CFCS, and FAND, you should be paying attention to the labels. “Don't be fooled by packaged items that are marketed as ‘made with fresh fruit’ or ‘contains a full serving of vegetables.’ Single-ingredient foods like an apple or broccoli do not need labels they are whole foods." Instead, Pace recommends that you cut your selections to those with five or fewer ingredients. "More than likely, a paragraph of ingredients will contain additives, preservatives or flavor enhancers which if routinely eaten can harm a child's health.”

Plant-Based Snacks

Often, the snack foods our kids want for lunch or after school are just empty calories. Consider swapping some of them out with plant-based snacks. Kids will still feel like they're eating snacks, but they'll fill up on fiber and protein. Jill Castle, MS, RDN, is a huge believer in plant-based proteins for kids. “For plant-based snack ideas, try edamame in the shell or black bean dip with whole-grain crackers,” she says. Or, if they’re dying to have a favorite like mac and cheese, a plant-based version, like Banza, a high-protein, chickpea-based pasta, is a good substitution. “Not only does it deliver a plant-based source of protein, but it’s also a significant source of calcium and iron,” says Castle. 

vegetables should be on your list of what to buy at the grocery store
FitNish Media via Unsplash

Fresh (and, If Possible, Local) Produce 

When it comes to healthy food, fresh is best. The best way to eat fresh produce is to try to eat seasonally and locally. If you can’t swing that, stick with what’s available or frozen veggies. It’s also important to try to “eat the rainbow,” Pace says. “Start with a list of different fruits and vegetables that are five different colors in a rich rainbow of healthy nutrition for a child's mental and physical growth. A colorful plate of food is not only appealing to kids, but the plant pigments in red, orange/yellow, green, purple, and even white are plant chemicals, which are super-smart superfoods that help keep kids healthy and develop well.” 

Sedivy agrees with this concept. “I always recommend picking up fresh, in-season produce when grocery shopping. Not only do fruits and vegetables add a pop of color to your plate, but they add flavor, and texture and increase your nutrient intake. Aim for at least three different colored fruit or veggie options like blueberries, tomatoes, green beans, or Brussels sprouts to ensure that you are consuming a variety of nutrients.”

Healthy Fats 

Fat can be an excellent source of nutrition; it just depends on what type you're eating, and yes, there’s a difference. Fats from things like avocados, nuts, seeds, and fish are all filled with healthy-boosting qualities. Chef Viverito is a big fan. His list of healthy fat sources includes grass-fed butter, ghee, avocados, coconut oil, MCT oil, olive oil, sesame oil, walnut oil and Malaysian certified sustainable palm oil. He mentions palm oil in particular. “Malaysian palm oil has scientifically proven benefits for the heart, brain and liver. It is loaded with carotenoids, much more than carrots and tomatoes. It’s also much better for cooking and grilling, as it holds up to high heat and has a neutral flavor.”

Pantry Staples

It’s important to have a few basic ingredients on hand at all times, so you can make a homemade meal instead of deferring to pre-packaged meals, so be sure to always have a running list before you hit the grocery store. If you're wondering what you can make with these few ingredients, check out our roundup of pantry meals

What Not to Buy at the Grocery Store

soda isn't what to buy at the grocery store
NeONBRAND via Unsplash

Sugary Drinks

We’ve known about this one for a while, but sometimes it can be tempting to let the kids have that sugar-free energy drink or even the juice box. There’s not only a ton of added sugar in sodas, juices and other flavored drinks, but there are also a lot of artificial ingredients. According to The Sustainable Chef, it’s important to avoid heavily processed fruit juices and sodas. “Clean hydration is important because they help flush your system,” he says. “Water, sparkling water, green tea, black tea, coffee, protein shakes, milk alternatives, vegetable juice, kefir, and kombucha can all offer interesting alternatives to often chemical-laden and heavily processed fruit juices and sodas.”

Processed Foods

Processed foods are another one to avoid if you can. Processed foods are likely to have far more additives and fewer of the micronutrients your body needs. What’s more, they are associated with several negative health effects, including weight gain, diabetes, overall mortality and heart disease. By choosing processed foods over nutritious, whole foods, you may become deficient in micronutrients like calcium, magnesium, zinc, folic acid, and vitamins C, D, and K,” says Chef Vivierto.

Non-Grass Fed or Organic Meats

This can get pricey, but it’s worth it. According to the Cleveland Clinic, while grass-fed meats are the best, organic meat is still better than nothing at all. The benefits of choosing these pricer cuts of meats range from being better for the environment to having more nutritional benefits like extra omega-3 fatty acids, less cholesterol and more antioxidants. 

Pre-Packaged Deli Meats

Turkey, ham and chicken cuts can be a good source of protein for kids, but the pre-packaged stuff has tons of saturated fat and sodium. The Cleveland Clinic recommends selecting fresh deli meats because they have fewer nitrates, look for the leanest cut of meat or a low-sodium option. 

 

 

Experts recommend 6-8 well-baby visits during the first year. If you’re thinking, what’s up, doc, you’re not alone. Read on to find out what to expect from each doctor’s appointment, what you should bring and how to get the most out of your visit.

iStock

What to Bring with You

Reference documents: driver’s license, insurance card, hospital documents from baby’s birth, information about family members’ health history and allergies

Baby necessities: burp cloths, extra diapers and wipes (the doctor will remove baby’s diaper), hand wipes, baby bottle, a blanket in case baby gets cold, a lovey or favorite stuffed animal, a pacifier if you use them

Mom necessities: an extra shirt in case of spit-up, water and a snack in case you have to wait for the doctor. Once your baby is eating solids, bring snacks for them too.

Questions: Keep a list on your phone or in a small notebook so you can jot down questions when you think of them. Bring a printed version of the questions to your appointment so you don’t forget anything and can write down your doctor’s answers.

What Happens at a Well-Baby Pediatrician Appointment

Each appointment will vary depending on baby’s age, but here's what you can expect:

Measurement of your baby’s height, weight and head circumference to monitor your child’s growth curve; plus a discussion of that curve

A head-to-toe physical exam, including eyes, ears (and hearing), mouth, neck, skin, heart, lungs, abdomen, hips, genitalia and legs

A discussion of your child’s physical and cognitive development

Vaccinations, at most visits, if you’ve chosen them

Time for you to ask questions and bring up concerns

Read on for specifics of each visit.

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Day 3-5 Well-Baby Visit

In the first week of your child’s life, pediatricians will do a physical exam; measure baby’s height, weight and head circumference; and observe baby’s behavior, reactions and reflexes.

Don’t sweat it: It’s common for babies to lose some body weight after birth. They typically gain it back by the time they hit two weeks old. As your doctor tracks your child's physical growth and tells you which percentile they're in, remember that the actual numbers and percentages are usually less important than whether your child is growing steadily along their curve.

Topics to discuss:

SIDS and creating a safe sleep environment

How often and how much your child eats

Frequency of wet diapers and bowel movements, and what bowel movement look like

Your child’s growth curve

 

1-Month Well-Baby Visit

At this visit, in addition to taking measurements, doing a physical exam and checking development, your doctor may give your child a second hepatitis B shot (they typically received the first right after birth).

Don’t sweat it: It’s normal for your child (and you!) to cry when they get shots. Shots are typically done at the end of the visit so you can comfort your child with cuddles and nursing or a bottle before you leave.

Topics to discuss:

○ What to do if your child is inconsolable in the evenings (aka the witching hours)

If your child is dealing with diaper rashes, baby acne or cradle cap, the doctor can give you advice on how to treat these conditions

How often you're doing tummy time

Whether your child needs vitamin D drops

How your baby is sleeping

How often and how much your child feeds

Frequency of wet diapers and bowel movements, and what bowel movements look like. Hard, dry poop could indicate constipation, and mucousy, soft stools can signal a food intolerance.

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2-Month Well-Baby Visit

Your child will likely receive immunizations at this visit, if you've chosen them. The doctor will also check your baby’s head control and posture.

Don’t sweat it: Some babies feel discomfort in the day or two after shots, so be prepared to notice a change in your child’s behavior and energy level. Offer extra cuddles and comfort, and clear your schedule if you can.

Topics to discuss:

If your child is dealing with colic, constipation, diaper rashes, baby acne, reflux, sleep or feeding issues, the doctor can give you advice

Whether your child needs vitamin D drops

How your baby is sleeping

How often and how much your child feeds

Frequency of wet diapers and bowel movements, and what bowel movements look like

Whether your baby smiles yet

How you characterize your baby’s temperament. If your child seems weepy, restless or uncomfortable, your doctor can explore possible causes

How you’re feeling. If you’re experiencing postpartum depression or anxiety, you should bring it up to your child’s doctor and your own.

 

4-Month Well-Baby Visit

Your child will receive more immunizations, if you've chosen them, and may receive a hemoglobin screening to test for anemia. The doctor will also begin looking for, and discussing with you, age-appropriate milestones for your child.

Don’t sweat it: Babies develop at their own pace, so don’t assume the worst if your child hasn’t reached a certain milestone. Tell your doctor if your child is losing skills they once had or if you’re concerned about any aspect of their development (like crawling, talking, hearing, eyesight).

Topics to discuss:

Whether your child needs vitamin D drops

How your baby is sleeping

How often and how much your child feeds

Frequency of wet diapers and bowel movements, and what bowel movements look like

Age-appropriate milestones, such as whether your child can roll over, sit up with support, push up from their belly, grab items and kick with both legs.

Whether your baby communicates by babbling, squealing, laughing, copying caregivers’ facial expressions and sounds

 

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6-Month Well-Baby Visit

More standard tests and (sorry) immunizations. Your doctor may also do a lead screening, as older homes can have lead paint, which, in high doses, can be harmful to babies. Your child may also receive a tuberculosis test and, if any teeth have popped through, your doctor will want to see them. Since babies are likely to crawl soon, it’s a good time to talk to your doctor about ways to childproof your home.

Don’t sweat it: Childproofing your home doesn’t have to mean spending a lot of money. Here are 14 DIY babyproofing tricks to make your home safe as your baby gets more mobile.

Topics to discuss:

If it’s time to start your child on solid food. And, if so, which foods your doctor recommends

If your child has teeth, how you should care for them

Age-appropriate milestones, such as whether your child is rolling over in both directions, sitting up without support, showing interest in their environment, babbling and imitating sounds and expressions

Whether your baby needs vitamin D drops

How your baby is sleeping

How often and how much your child feeds

Frequency of wet diapers and bowel movements, and how bowel movements change after introducing solid foods

 

9-Month Well-Baby Visit

In addition to the standard tests, a review of baby’s oral health and perhaps immunizations, your doctor will look more closely at your baby’s development. The doctor will likely ask you questions about how your child moves and interacts with you.

Don’t sweat it: If your child has any developmental delays, your pediatrician can give you valuable resources. Early intervention in the form of physical therapy or speech therapy can help your child develop new skills.

Topics to discuss:

Age-appropriate milestones, such as crawling, saying words, responding to their name, pointing, using the pincer grip, feeding themselves, playing games with you or others

If your child is experiencing separation anxiety or fear of strangers

How you should care for your child’s teeth

Whether your baby needs vitamin D drops or gets enough from solid foods

How your baby is sleeping

How often and how much your child eats (breastmilk/formula and solids)

Frequency of wet diapers and bowel movements, and what bowel movements look like

 

12-Month Well-Baby Visit

You’re a pro at this point and know what to expect at these doctor visits. But as you've learned with babies, they're always learning new things and changing their routines, so you'll have lots to discuss at this and future appointments.

Don’t sweat it: You’ve almost made it through year one, with all the big changes and sleeplessness that goes along with it. You can handle whatever year two throws at you.

Topics to discuss:

Age-appropriate milestones, such as whether your child is pulling themselves up, cruising along furniture, walking, pointing, saying words, responding to what you say, playing games with you or others

How you should care for your child’s teeth

Whether you should introduce cow's milk into baby's diet

Whether your baby needs vitamin D drops or gets enough from solid foods

How your baby is sleeping

How often and how much your child eats (breastmilk/formula and solids)

Frequency of wet diapers and bowel movements, and what bowel movements look like

 

 

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