Moms Need to Take Care of Themselves Nutritionally Too
Juggling a career, play-dates, PTA meetings, soccer practices, and managing a household can be exhausting and because of the hectic schedules, Moms often don’t eat the way they should. As Moms, we often put our kids and spouses first and forget that we need the right mix of nutrition so we can keep being the Super Mom our families expect from us each day. Here are some helpful nutrition tips, ideas, and resources Moms can use to help increase energy and get the right mix of nutrients they need each day.
1. Eat breakfast every day. It really is the most important meal of the day as it gets our metabolism fired up to be able to power through the day. One thing I try to keep on hand is hard-boiled eggs. According to the Egg Nutrition Center, at just 72 calories, eggs are a great source protein, folate, vitamin A, and potassium1. As you prepare your kid’s breakfast and lunches for the day, pop in an extra slice of whole-grain bread in the toaster and enjoy a hard-boiled egg with your toast and a piece of fruit and you’ll feel more alert and energized to get through your morning.
2. Small, frequent meals will help keep that furnace stoked. Avoid getting that sluggish feeling by eating every 3-4 hours to keep blood sugar and energy levels steady throughout the day. Try to incorporate a mix of protein, carbohydrates, and fiber to maintain energy balance, healthy fats for meal satisfaction, and Omega-3’s for mental alertness. Some healthy small meal ideas include: Greek yogurt layered with fresh strawberries and granola, spinach salad with grilled salmon and whole-grain crackers, and a multi-grain tortilla wrap with black beans and low-fat cheddar cheese. Each of these can be made ahead of time and easily packed to take along with you. Simple, packable snacks may include apples with peanut butter and baby carrots with hummus.
3. Hydrate! The thirst signal is actually your brain telling you that you are dehydrated and dehydration can drag you down. Even if you aren’t thirsty, try to drink 8oz. of water to keep hydrated and also to help keep nutrients circulating throughout your body. Citrus fruits, watermelon, carrots, broccoli, and berries natural contain water so by consuming these fruits and vegetables, you get the benefits of hydration and you help meet your daily requirements for these food groups.
4. Try to avoid caffeine after lunch. We all get the 2:30 feeling, but in reality if we drink caffeine for a quick pick-me-up, we end up crashing again later or we may have trouble sleeping at night. Enjoy a refreshing glass of water with a splash of lime or cucumber or take a brisk 10-minute walk to revive your energy naturally. 5. Visit www.ChooseMyPlate.gov for information about creating balanced meals for your family, appropriate serving sizes and you can even register to track your nutrition intake each day with Super Tracker.
Planning ahead and keeping healthier grains, fruits, and vegetables on hand can really help busy Moms get the nutrition they need to power through the day. If only maintaining a neat and tidy house was this easy…