A Busy Mom’s Guide to Healthy Eating

Happy Mother’s Day to all the awesome mamas out there.  We know many of you are crushing your health goals because we read about it in the success stories that you submit.  (And we must say – major applause to you).  As a new mom myself, I now know the many hats you wear in this role.  

Along with those many hats come weeks where eating healthy is more of a challenge.  However, even during the busiest of weeks, it’s essential to prioritize your health.  Next time you need quick ideas to nourish your body, keep these eight foods in mind. 

8 Healthy Foods for Busy Mamas

1. Oats

This whole grain makes a healthy addition to any pantry.  Not only is it budget-conscious (and kid-friendly), but it’s also high in nutrients like iron, magnesium, and heart-healthy beta-glucan.  

• Toss oats in your go-to smoothie for a boost of filling fiber.  
• Make a baked oatmeal recipe for a healthy grab-n-go snack idea.  
• Add some pizazz to your morning bowl of oatmeal by adding protein powder.

2. Leafy Greens

Any leafy greens will do as this produce item is truly a nutrition powerhouse. There’s a reason it’s known as a superfood.   Loaded with vitamin K these leafy greens assist the body with blood clotting, bone metabolism, and regulating blood calcium levels.

• Saute in olive oil and lemon juice for a quick and easy side dish
• Toss into a smoothie for a hidden source of greens
• Use as a base for leftover protein and roasted vegetables for a filling lunch choice

Related Reading: Filling Summer Salad Guide

3. Eggs

I don’t feel that this one needs much convincing, but it needed to make the list nonetheless.  Not only do they provide protein, but the yolk contains vitamin D and choline, which are great additions to a balanced diet.  

• Combine hard-boiled eggs with mashed avocado for an easy egg salad
• Scramble up eggs with leafy greens and shredded cheese for a quick savory omelet
• Use eggs in different recipes like french toast, pancakes, or muffins

4. Whole Grain Bread

Bread makes a hearty vessel for sweet and savory flavors alike.  Be sure to read the ingredients to be certain you’re selecting a nutrient-dense bread choice made with whole grains.  Pro Tip – store in the freezer if you tend not to eat through your loaf before it molds.

• Toast it, then top with peanut butter, sliced banana, and raisins
• Build a veggie sandwich with hummus, avocado, lettuce, tomato, and spinach
• Make french toast using egg, cinnamon, and vanilla extract

5. Apples

The ultimate crunchy snack to reach for when that afternoon hunger hits.  Apples are portable and come in many varieties, which helps you to avoid any food fatigue or repetitious flavors.  Plus, they’re high in fiber and immune-boosting vitamin C.

• Dice and then cook down with cinnamon
• Shred or grate and add into recipes like oatmeal, or tuna salad
• Spread peanut butter on slices for a fiber-filled snack

Apples are also featured on our list of 5 Foods to Make Meal Prep Easier

6. Bone Broth

Available shelf-stable or frozen, picking up a bone broth is a total win.  Bone broth differs from traditional broth due to its nutrition content – most notably, it’s higher in protein.  In addition, it contains glutamine, an amino acid in collagen that has anti-inflammatory benefits – perfect for combating stressful days.

• Heat then sip plain for a no-frills beverage
• Use as the base for your next soup
• Add the liquid in place of water when cooking your favorite grain

7. Protein Powder

Consider this an easy, non-cooking solution to help you hit your protein targets.  There are two main categories of protein powders: plant-based and animal-based.  If you need help deciding which is right for you, check out our previous article, How to Select a Protein Powder.

• Mix with water or unsweetened almond milk for an on-the-go meal
• Blend together with frozen fruit for an antioxidant-rich beverage
• Add into recipes, like baked oatmeal or muffins, to up the protein content.

8. Frozen Vegetables

Familiarize yourself with the frozen food aisle, if you haven’t already, to find a veggie that sounds appealing to you.  These are the perfect purchase to up your antioxidant intake, whether plain green beans or an Asian vegetable medley.

• Steam and eat as is
• Doctor it up with seasonings like lemon pepper or vinaigrette dressings
• Dump into your bone broth for an effortless soup

Related Reading: What’s Healthier: Fresh or Frozen

The Bottom Line

We’re encouraging everyone, especially the mamas out there, to prioritize their healthy eating.  Quick and easy food solutions can help do just that.  We hope this list comes in handy for your next shopping trip!