So, it probably wasn’t a good idea to run with knee pain. I could barely walk the next day and was forced to take a whole week off from the gym. Working out motivates me to eat healthier, so let’s just say that I haven’t been a very good buff mama this week. BUT I’m getting back on track. One crappy week usually turns into two or three, but I’m not going to let that happen this time.
I think my biggest pitfall, when it comes to losing weight, is snacking. It is just too easy to grab convenient junk food type snacks. Or I will skip snacks and meals, thinking this is actually helping me lose weight, only to totally binge out later in the day because I’m starved. So, I’ve called in an expert (and an old friend from college) in the field of nutrition to give us some snacking tips. I will most definitely be adding a few of The Nutrition Nerd’s suggestions to my grocery list this week.
Jennifer Jackson, MPH, is on a mission to change the way we eat and think about food – one Nutrition Nerd Alert at a time. She is currently a graduate student in nutritional sciences and a future Registered Dietitian. To follow her journey through nutrition and food, visit her Nutrition Nerd Alerts website and check out her recipe blog. You can also find Jennifer on Facebook or Twitter.
The Nutrition Nerd’s tips:
I am constantly inspired by moms who have a challenging, yet incredible job! It is wonderful to see that Vanessa and The Crafty Nest are helping you come together to do something for yourself. The best gift you can give your family is to share good nutrition with them. As my cousin says, if we were eating what we feed our kids we would all be healthy!
The idea of having a simple, ready-to-eat snack seems daunting – but there are endless possibilities. A piece of fruit or a handful of vegetables are always a good choice. If you need something more satisfying, you can add protein with things like nuts, seeds, beans and avocados or use a little help from the grocery store. I recommend a few key tips:
Tip 1: Choose a snack that has health benefits. When possible, purchase fruits and vegetables that are locally and sustainably grown. Darker, richer colored produce has more nutritional benefits than those that are dull in color. Choose organic seeds/nuts since they readily absorb pesticides thanks to their fat content. And, of course, the less processed and more homemade the better.
Tip 2: Choose a snack that you enjoy. Everyone has their favorite foods and combinations, so select those that you find especially yummy. It helps curb those cravings and gives you a chance to savor your snack. If you choose a small handful of your favorite nuts, for example, enjoy them one-by-one to extend the flavor!
Tip 3: Choose a snack that fits into your day! If you know you’re going to be on the go all day, bring something that you can eat with one hand while still holding a little one or completing something on your To Do list. Preparing your snack ahead of time helps you stick to healthier choices and makes them super convenient!
Tip 4: Choose a snack that you can also feed your kids! If your children are old enough to eat solid foods (about 6 months of age), you can bring snacks that work for both of you. Exceptions: Choking hazards (see this informative list) if they are infants up to 5 years of age, as well as the risk of botulism from honey, home-canned goods or herb-infused oils if they are under 1 year of age. Watch out for allergies, too!
Tip 3: Choose a snack that satisfies you! A satisfying snack has one serving of fresh fruit or vegetables (for hydration, fiber, and energy!) and some protein (for satiation – aka satisfied NOW), as well as a source of healthy fat (for satiety – aka not feeling hungry for an hour or two). Healthy fat sources are especially important for the types of fat your baby needs from your breast milk.
My favorite snacks are:
Breadless “PB & J”
A large handful of fresh summer berries and a small handful (about 10) of your favorite nuts
Nutrition Nerd Breakdown: Berries (especially blueberries and blackberries) have both energy-rich carbohydrates and protein. Their fiber content will also help you digest more slowly so you feel full longer. Your favorite nuts have both protein and a healthy source of fat to keep you feeling satisfied now AND later!
The salad pouch
A mini pita pocket (or half of a regular sized pocket) stuffed with ~1 Tbsp hummus, 5+ cherry tomatoes sliced lengthwise and your favorite colorful salad greens (like spring mix)
Nutrition Nerd Breakdown: Try to find pita pockets with as few ingredients as possible and make sure the first one is “whole” for protein and fiber content … or make your own! Cherry tomatoes sliced lengthwise help eliminate choking hazards, and those dark salad greens add an extra nutrient boost. Add some of your favorite spices and dried herbs and mix the night before for additional flavor.
Fruit salad redux
Sliced apples, bananas, oranges and strawberries in ¼ cup nonfat sour cream with cinnamon, nutmeg, and a sprinkle of cayenne pepper
Nutrition Nerd Breakdown: The apples are a great energy booster – the skin contains the majority of fiber and protein. If you make this fruit salad ahead of time, the sourness of the sour cream will disappear and sweetness will appear in its place. The acidity of the sour cream and oranges keep the apples and bananas from browning for the first few hours, too.
Beetles on a log
Celery stalk with 1 Tbsp peanut butter and ¼ cup sliced grapes
Nutrition Nerd Breakdown: Celery is one of my favorite crunchy veggies. It has a high water content to help keep you hydrated and is a great vessel for added flavors. Peanut butter (especially organic varieties with no additives) is a great source of protein. Grapes are high in boron, which is crucial for bone health (very important for young mothers!).
“Chips and dip”
A large handful (~ ½ cup) of your favorite crunchy vegetables and smashed avocado/black bean dip
Nutrition Nerd Breakdown: I recommend a colorful array of bite-size veggies (carrots, broccoli florets, Persian cucumbers, red bell peppers). I used ½ avocado + ¼ cup cooked black beans and smash until a paste is formed. If you get your black beans from the can, make sure to rinse them to reduce sodium. Flavor the dip with orange juice, orange zest and Italian seasoning.
Other great combos:
- Sliced bananas and peanut butter on whole wheat bread (fold in half for easy transport)
- Brown rice cake with tahini (sesame seed paste) and smashed berries
- Chopped salad in whole wheat pita with spicy smashed avocado
- Homemade fruit and nut oatmeal bars
- Overnight oats with almond milk and frozen fruit
I hope these tips inspire you to come up with snack combinations of your own. Please share them and your questions below. I am excited to read them!
This post is dedicated to two of my favorite mothers – my cousin Brittany, a fellow young mother, and my own mom, Nancy, who inspire me every day with their healthy ideas!
Happy, healthy eating!
Jenn
TheNutritionNerd@gmail.com
