Fueling for Your Busy Day: Why Healthy Snacking is the Key to a Mom’s Success
By Ashley Sponsky, MS, RD, LDN
Most moms are perpetually busy- packing lunches, prepping dinners, running errands, driving kids to school, scheduling meetings- the list goes on and on! We spend most of our days on the go, with little time or energy to focus on ourselves. It can leave us feeling tired, irritable and hungry by the end of the day, simply because we haven’t fueled our bodies properly. This is where healthy snacking comes into play. Although snacking usually has a bad reputation for providing processed, empty calories into our diets (think candies, chips, cookies, etc), healthy snacking can be a game changer in our day to provide simple, balanced, on-the-go options to help moms power through their day.
Benefits of healthy snacking
If you find yourself low on time, packing portable snacks can help fuel your body without having to rely on convenience stores, vending machines or fast food during busy workdays or travel. There are many benefits for moms to add healthy snacking into your routine, which include:
- Improving energy levels
- Maintaining stable blood sugar levels
- Boosting metabolism
- Avoiding becoming “hangry” in between meals
- Fueling the body before or after exercise
- Achieving daily recommended servings of fruit and vegetables
The true key to snacking success is planning ahead in order to have more fresh, unprocessed foods available...
Planning Ahead
The true key to snacking success is planning ahead in order to have more fresh, unprocessed foods available, and I have a few dietitian approved tips that make this more achievable.
To start, keep a cooler or snack bag in your car- this way you can bring some perishable items with you on-the-go, such as greek yogurt, smoothies, or string cheese. Also, be sure to write down some of your favorite snack combinations on your weekly grocery list- it’s hard to stay consistent when you don’t have your favorite foods stocked in your fridge or pantry. Lastly, if you purchase snacks in bulk, consider pre-portioning your snacks ahead of time for easy grab and go. This will help you to avoid any mindless eating or grazing that may occur when eating straight from a large bag or canister.
Become a Pro Snacker
- Think about pairing snacks together that include at least 2 macronutrients (either protein, carbohydrate, or healthy fat) This will help balance your blood sugars throughout your day. For example, an apple (carbohydrate) with nut butter (protein and fat) is a perfect snack pairing to choose.
- Focus on produce! Try to incorporate a fruit or vegetable into each snack. This will provide the vitamins, minerals, and fiber your body needs!
- Aim to eat a meal or snack every 3-4 hours to keep your energy levels stable.
- It is encouraged to choose more foods in the outer perimeter of the grocery store. Snack foods often found in the inner aisle (chips, cookies, etc) tend to be higher in refined carbohydrates and lower in nutritional value.
- Remember- low calorie or fat free items doesn’t always mean it’s a healthier choice!
- Monitor your intake of sugar sweetened beverages, like juice, soda, and sports drinks. The sugar and calories can add up quickly!
Bring on the Flavor
You certainly do not have to compromise taste for nutrition! As a dietitian, I want you to enjoy your snacks and feel satisfied with your choices. Here are some of my favorite snack combinations to choose from:
- Apple or celery sticks with nut butter
- Crackers with cheese and grapes
- Homemade trail mix with banana
- Greek yogurt with berries and granola
- Cottage cheese with peaches and nuts
- Beef jerky with unsalted almonds and sliced veggies
- Boiled egg with clementine cuties
- English muffin with peanut butter and jelly
- Avocado toast with sliced cherry tomatoes
- Healthy protein muffins (pumpkin, banana, zucchini, etc)
- Pretzels and sliced veggies with hummus
- Popcorn with unsalted pistachios
I hope these tips and examples help simplify your daily snacking dilemmas. It’s important to fuel your body throughout your busy day to remain a happy, healthy, strong mom!
About Ashley Sponsky. Ashley is a registered dietitian, certified personal trainer and certified lifestyle coach. She is the owner of Fueled and Fit LLC, a private practice in Cary, NC. Ashley has been a registered dietitian since 2010 and has worked with a variety of clients in outpatient, gym, and corporate wellness settings. Ashley grew up in Philadelphia PA and received her BS in Nutritional Sciences with a minor in Kinesiology from Penn State University. She then moved to Raleigh to pursue her Dietetic Internship and MS in Nutritional Sciences from Meredith College.
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