Shari Bilt Boockvar, Registered Dietician, Nutrition Counselor, Consultant And Founder Of Nutrifacts Inc. Knows Nutrition!

Butterfly's Resident Registered Dietician Shares The Basics Of Good Nutrition For Busy Moms And Their Kids

What are the basics of good nutrition for busy moms?

• Do not skip breakfast! It truly is the most important meal of the day and will keep your energy level up for hours. It will also help to rev up your metabolism and decrease the chance of bingeing on not-so-healthy food later in the day

• Choose whole grain foods with at least 3-5 grams of fiber per serving. Fiber fills you up and gives you a feeling of satiety. This will also help to stabilize blood sugar levels which will give you more energy throughout the day. Additionally, whole grain foods are more nutritious then their processed counterparts

• Eat colorful fruits and veggies. Different colors represent a variety of vitamins, minerals, antioxidants, and phytochemicals which are great for disease prevention. One of the healthiest choices are berries – blueberries, strawberries, raspberries and blackberries top the list

• Keep well hydrated. Drinking good ol’ water is a great way to help aid in digesting nutrients while keeping energy levels up. Also, many people mistake the feeling of thirst for hunger and end up eating more calories than they should when water would have done the trick

• Try to consume lean protein or low-fat dairy at each meal. Good choices of lean protein include: turkey breast, chicken breast, fish, London broil or filet mignon steak, pork tenderloin, egg whites, and soy products (tofu, edamame, etc.). Choose dairy products such as low-fat milk, cheese and yogurt that have 3 grams of fat or less per serving.

Do you have suggestions for healthy snacks for kids and moms?

• 1 Cup of Barbara’s Puffins cereal - Cinnamon or Original
• 100 calorie bags of microwave popcorn
• 1 Bag Soy Crisps
• 1 Bag of Roberts American Gourmet “Booty” (or 1/4 large package)
• Just Tomatoes brand fruit “Crunchies”
• “Z-Bar” made by Clif brand
• FruitaBu Organic Smoooshed Fruit
• 1 Cup Edamame beans
• Homemade trail mix: 10 peanuts/1 box raisins/ high fiber cereal
• Fresh apple with 1 Tablespoon organic peanut butter
• 1/2 Whole wheat pita bread stuffed with turkey, light cheese & tomato
• High fiber crackers with light cheese or turkey slices
• 2% light cheese stick & piece of fruit
• Nilla wafers & low fat milk
• Fig Newtons
• Lesser Evil Krinkle Sticks

What are some suggestions for brown bag lunches for moms and kids?

• Cold-cut roll ups using low-fat turkey, ham or roast beef with light or low-fat cheese on whole wheat tortillas
• Cold pizza: light mozzarella cheese, pizza sauce, on whole wheat English muffin
• Cracker sandwiches with whole grain crackers filled with light cheese & lean meats
• Whole wheat mini bagel with light cream cheese & two slices lox with tomato
• Cold chicken, hard-boiled eggs & cheese sticks are great protein choices
• Berries & yogurt
• Cold whole wheat pasta salad with leftover chicken chunks and veggies – use reduced fat mayo or other low fat condiment
• Cold tortellini salad with veggies & lean protein
• Turkey dogs cut into small pieces dipped into ketchup (again from a fast food packet)
• “Sushi” sandwich – wrap lean protein & veggie (cucumber) in flattened bread – slice into pieces

www.nutrifactsforyou.com

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