From the minute your alarm goes off in the morning until the minute your head hits the pillow at night, you are going.
Up and out of bed for your never ending list of things to do for the people in your family. They need breakfast, someone needs to get dressed, what about carpool? Is everything in the backpack for today? Don't forget your water bottle and your chromebook.
Your brain is moving full steam ahead and making sure that everyone is situated. What happens by the time you remember you are hungry? Half a cold eggo waffle? You shovel that down with a cold cup of coffee and finally get started on your day, but wait, one hour later you are starving! What gives?
Your body needs and deserves more than that!
So, what is the best diet for a busy mom?
Meals that include (3) things:
1) FIBER
2) FAT
3) PROTEIN
All three together, this is not a game of chance.
Maintaining a balanced diet is key to staying healthy, and it's important to make sure that all meals include these essential macronutrients: protein, fat, and fiber.
Protein: Eating a variety of proteins can help ensure the body gets all of the essential amino acids it needs to maintain good health because protein:
provides our bodies with the building blocks for strong bones and muscles
is essential for building and maintaining healthy muscle, skin, and bones, as well as other tissues.
is necessary for growth, repair, and maintenance of body tissues.
helps to provide energy for the body, and it helps to keep the body functioning properly.
Fat: Eating healthy fats is important because they provide essential fatty acids our bodies need for proper brain and organ function. Healthy fats also:
help to regulate our hormones and keep our skin, hair, and nails healthy.
provide us with energy
help us absorb fat-soluble vitamins,
help us feel full longer.
reduce inflammation and improve our cholesterol levels.
Fiber: Eating fiber is important because it keeps our digestive system healthy! Fiber (veggies and fruits):
help us regulate our blood sugar levels, slow the rate at which sugar is absorbed into the bloodstream
reduce cholesterol and prevent constipation.
can help to keep us feeling fuller for longer.
Including all three of these macro-nutrients in each meal helps ensure that our bodies receive the nutrients they need throughout the day. Eating a balanced meal with protein, fat, and fiber can help us stay full and satisfied, while also providing our bodies with the energy they need to get through the day.
Including all three macro-nutrients can also help reduce cravings and prevent us from overindulging. Protein and fiber take longer to digest, which can keep us feeling full for longer and help us avoid snacking on unhealthy foods. Eating a balanced meal with all three macronutrients can also help us avoid energy crashes throughout the day.
Ok, now you are educated on why, let's get some ideas going for breakfast, lunch and dinner!
BREAKFAST:
- Breakfast salad with roasted egg
Protein: egg
Fat: add a drizzle of olive oil or avocado
Fiber: the salad pieces
- Egg mug souffle
Protein: egg
Fat: mix in pesto
Fiber: leftover veggies from dinner
- Yummy smoothie:
- Protein: protein powder of choice
- Fat Nut Butter of Choice
-Fiber: Handful of spinach
- Yogurt Parfait
- Protein: yogurt
-Fat: Nuts or Nut Butter
- Fiber: Fruit!
LUNCH:
- Chickpea & Quinoa Bowl
- Protein: Quinoa
- Fat: Olive Oil
- Fiber: Throw in veggies or the chickpeas
- Mediterranean Bento Box:
- Protein: Chicken
- Fat: Feta
- Fiber: Cucumber, tomato salad
- Cobb Salad (personal FAVE!)
- Protein: Chicken and Turkey
- Fat: Avocado
- Fiber: Greens and Tomatoes
DINNER:
- Black Bean-Quinoa Bowl
-Protein: Quinoa
-Fat: Avocado
-Fiber: Black Beans
- Roast Chicken with veggies
- Protein: Chicken
- Fat: Flaxseed sprinkle (1 oz = 10g!)
- Fiber: Veggies