Coord Health

Coord Health Women's health support across life stages. Book a virtual visit with our dietitians today!

09/03/2026

Your 100g of protein could look like this…

You don’t need to eat the same foods every day or rely on protein shakes to hit your protein goals. Protein can come from a variety of foods and can easily be spread throughout the day.

Breakfast: 2 eggs + 1 cup Greek yogurt = ~30g
Lunch: 4 oz chicken breast + quinoa = ~40g
Snack: 1 oz almonds + cheese = ~13g
Dinner: 4 oz salmon + vegetables + rice = ~30g

Or try:

Greek yogurt + eggs + chicken + edamame = ~100g
Cottage cheese + turkey sandwich + tuna + milk = ~100g
Eggs + protein oatmeal + chicken bowl + Greek yogurt = ~100g

Protein needs are individual and depend on factors like age, body size, activity level, and life stage. The goal isn’t perfection, it’s finding realistic ways to include protein throughout your day 💪

Beets are more than just a pretty color 🫜1. Support blood flow 🩸Studies show that the naturally occurring nitrates in be...
09/02/2026

Beets are more than just a pretty color 🫜

1. Support blood flow 🩸
Studies show that the naturally occurring nitrates in beets can increase nitric oxide availability, which helps relax blood vessels and support healthy circulation.

2. Packed with nutrients 🥗
Beets provide folate, potassium, fiber, and vitamin C, along with betalains, antioxidant compounds responsible for their vibrant red and purple color.

3. Support overall health 🧑‍⚕️
Including nitrate rich vegetables like beets in a balanced diet may support cardiovascular health and exercise performance.

Whether roasted, blended into smoothies, or added to salads, beets are an easy way to incorporate more plants and beneficial nutrients into your meals.

09/02/2026

Small steps are better than no steps 🏃🏻‍♀️

You don’t have to completely change your routine overnight to make progress. A balanced breakfast, an extra glass of water, a 10 minute walk, or choosing to rest when your body needs it all counts.

Progress is built through the little things you do consistently. Give yourself permission to start small and remember that something is always better than nothing.

09/02/2026

Why should avocados be a regular on your plate?

Heart healthy fats ♥️
Research shows that replacing some saturated fats with the monounsaturated fats found in avocados may help support healthy cholesterol levels and cardiovascular health.

A fiber powerhouse 🍞
One avocado provides a significant amount of dietary fiber, which supports digestive health, promotes fullness, and can help support healthy blood sugar levels.

More than just healthy fats 🥑
Avocados also provide potassium, folate, vitamin E, and vitamin K. Their combination of healthy fats and fiber makes them a nutrient dense addition to a balanced diet.

Add avocado to toast, salads, bowls, sandwiches, or smoothies for an easy boost of healthy fats, fiber, and essential nutrients.

09/01/2026

What you eat during pregnancy can help support your baby’s developing brain 👶🧠

Research shows that nutrients like choline and omega-3 fatty acids, particularly DHA, play important roles in fetal brain and nervous system development. Choline supports cell structure and brain development, while DHA is an important structural component of the brain and retina.

Some food sources to incorporate during pregnancy include eggs, salmon and other low-mercury fatty fish, soy foods, dairy products, and nuts and seeds. Nutrition during pregnancy is not about eating perfectly, but about consistently giving your body and baby the nutrients they need to grow and develop.

Breakfast bowls are the way to go 🥣🍳Salmon and eggs bring protein and healthy fats, avocado adds fiber and heart healthy...
09/01/2026

Breakfast bowls are the way to go 🥣🍳

Salmon and eggs bring protein and healthy fats, avocado adds fiber and heart healthy fats, cottage cheese adds even more protein, and toast provides carbohydrates for energy.

A balanced breakfast doesn’t have to be complicated. Pair protein, carbs, healthy fats, and fiber to create a meal that keeps you nourished and satisfied throughout the morning.

09/01/2026

Wellness should add to your life, NOT take it over.

Taking care of yourself shouldn’t mean obsessing over every meal, counting every calorie, or feeling guilty for missing a workout. Your health is about more than what you eat or how much you exercise.

Make room for nourishing meals, movement you enjoy, rest, time with people you love, and the things that make you feel like yourself. Wellness should support your life, not become your entire life.

09/01/2026

Pregnant? Yes, you can eat seafood. In fact, it’s encouraged !

Aim for 8–12 oz per week ⚖️

The FDA and EPA recommend that pregnant and breastfeeding women eat 8–12 ounces of lower-mercury seafood per week, which is about 2–3 servings. Seafood provides important nutrients including protein, iodine, vitamin D, vitamin B12, and omega-3 fatty acids such as DHA.

Choose lower-mercury options 🐟

Salmon, shrimp, canned light tuna, po***ck, cod, tilapia, and catfish are among the lower-mercury choices. Mercury matters because high exposure during pregnancy can affect a developing baby’s nervous system.

Know which fish to avoid ❌

Pregnancy recommendations advise avoiding fish with the highest mercury levels, including shark, swordfish, king mackerel, marlin, orange roughy, bigeye tuna, and tilefish from the Gulf of Mexico.

Seafood doesn’t need to be feared during pregnancy. Choosing a variety of lower-mercury options can be an important part of a nutrient-dense pregnancy diet.

08/31/2026

“I already know what to do.” But do you?

Knowing WHAT to do and knowing how to make it work for your body, lifestyle, and goals are two very different things.
A dietitian can help you:

- Make sense of conflicting nutrition information.
- Build realistic habits that fit your life.
- Navigate nutrition needs during different stages of life.
- Adapt your nutrition to your individual health needs.
- Take the pressure and guesswork out of food.

You do not need to wait until you are “struggling” with food to work with a dietitian. Sometimes, having professional guidance can help you feel more confident and supported along the way.

At Coord Health, we believe nutrition care should be personalized, practical, and empowering.
Because you deserve MORE than generic nutrition advice.

08/31/2026

Protein is more than just a number on a nutrition label 💪🏼🥑
There are two types: complete and incomplete proteins.

COMPLETE PROTEINS!
Complete proteins contain all 9 essential amino acids your body cannot make on its own. They include foods like eggs, dairy, fish, meat, soy, and quinoa.

INCOMPLETE PROTEINS!
Incomplete proteins are lower in or missing one or more essential amino acids. They’re found in many plant foods, including beans, lentils, nuts, seeds, and grains.

Here’s the important part: you don’t need to stress about getting every amino acid in one meal. Eating a variety of protein-rich foods throughout the day can help you meet your needs. Plant proteins can also complement each other, like beans + rice or hummus + whole grain pita. 🤍

Variety is one of the keys to a nourishing diet.

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