Nutrition tips for Moms on the go

Being constantly on the go can be stressful on our minds and bodies.  Having adequate nutrition really helps combat that stress and make you healthier over all.  Below are some helpful nutrition tips for busy moms, check them out!

      1)  Limit Sugar and caffeine - Too much caffeine can interfere with your body’s ability to absorb calcium, the National Osteoporosis Foundation reports.  Huge Frappuccinos may make you feel good temporarily, but the crash afterwards will just reinforce your need for them, creating even more stress.  And sugar, well we all know the deal with that.  If you need to satisfy your sweet tooth, try a few raspberries stuffed with a dark chocolate chip in the center.

2)    Eat fat…wait what?? - Omega-3 essential fatty acids and monounsaturated fats are the goal.  According to the University of Maryland Medical Center, omega-3 fatty acids can be found in fish, such as salmon, tuna and halibut, certain plants (including purslane), and nut oils. Omega-3 fatty acids play a crucial role in brain function as well as normal growth and development and in preventing heart disease. The American Heart Association recommends eating fish- particularly fatty fish at least two times a week.  

Flax seeds, which experts say reduce inflammation, and walnuts are also are good sources of omega-3. Also recommended are monounsaturated fats, which are found in olives, avocados, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, pumpkin seeds, and olive, canola and peanut oils, according to Harvard School of Public Health.

3) Drink….water that is.  You should be drinking half of your body weight in ounces of water every day.  So if you weigh 160 pounds that is 80 ounces of water every single day. If you are exercising, you will need more, according to the American Council on Exercise. How can you tell if you are hydrated? Your urine should be clear or pale yellow (unless you take a vitamins which can darken urine) and plentiful, ACE reports.
Regularly drinking fluids help promote cell function and allow for the body to regulate itself.

     4)  Consume immune boosting foods - Deeply pigmented fruits and vegetables generally have the highest amounts of antioxidants.  You’ll want to try blueberries, cantaloupes, mangoes, kiwi, pomegranates, broccoli, kale, spinach, red/yellow/orange peppers and acai berry.

     5)  Get your snacking in check - Choose fresh fruits and vegetables as snacks. Then about 10 minutes afterwards to see if you are still hungry. The fiber in fruit and veggies will help fill out up (and keep you regular, yay!!)  You can also try to snack on lean protein combined with a carbohydrate such as whole grain crackers and reduced fat cheese, light yogurt with probiotics and low-fat granola, or peanut butter and an apple (one of my favorites!)