Melissa Gosser, RD is a leading dietitian and wellness expert who doesn’t believe in dieting. Melissa’s approach is all about providing you with the tools you need to make healthy decisions. Her love of health and fitness led her back to school where she earned her B.S. in Nutrition & Food Science from Montclair State University. She completed her clinical rotations through the College of Saint Elizabeth with a concentration in Nutrition Education and Counseling. With National Nutrition Month coming to an end we asked Melissa to give us a few pointers on how to stay healthy on a busy schedule.
As a busy mom of three I know how hard it can be to eat healthy. Whether you are a working mom or running around town with your kids the days fill up quickly and food is usually a last priority. When we forget to eat we become so starved that we shove anything into our mouths, which leads to over consumption of unhealthy foods that provide zero nutrition. If you allow starvation to become a habit, you may actually contribute to your own weight gain. So how can you eat healthy when you don’t even have time to shower you ask. The key is to be prepared and eat a small snack every 3-4 hours.
Most of you probably prepare healthy snacks and meals for your kids, so while you are doing that make some snacks for yourself. As a general rule I like to include things that are around 200 calories and contain protein, carbohydrates and fiber. Carbohydrates contain the fuel that keeps you going, protein is important in restoring and repairing muscles and when combined with carbohydrates helps stabilize blood sugar, and fiber adds bulk to food without adding calories, so it fills you up and keeps you satisfied longer. Put snacks in some Ziploc bags, toss into your purse or stroller every morning and you won’t find yourself devouring week old crackers from the bottom of your purse at 3pm.
Some of my favorite, easy, no-fuss snacks include:
-Clementine and handful of raw almonds or walnuts
-String cheese and small apple
-2 tablespoons hummus (they have small pre-made packs that are one serving size) and celery/carrots
-2 tablespoons peanut butter or almond butter and apple slices
-Baby bell cheese and berries (strawberries, blue berries, raspberries)
-Laughing Cow Cheese and wasa crackers
-1 cup endamame
-6oz low-fat Greek yogurt and berries
-Kind bar (look for ones that have at least 6 grams protein, 7 grams or less of sugar and 5 grams or more of fiber (sometimes I’ll eat half and then 2 hours later eat the other half)
-Trail mix – make your own with cheerios, sunflower seeds, almonds, raisins – make a large amount and measure out ¼ cup as one serving