Let's face it, being a mom is one of the hardest things most of us will probably ever do, so that's why it's crucial to take care of yourself. You need your mental, physical and emotional strength. I'm going to share with you some food tips and suggestions that I have found really helpful when it comes to eating on the run. For those who are gourmet chefs, you are in the minority and I applaud your culinary ambitions. Keep it up as long as it works for you. And I'm sure everyone else appreciates it too. However, the majority of the moms I know are short on time and help. They are the women who have chosen to stay at home and take care of the baby (or babies), while their spouse works. I could never fully understand or relate to people with small infants or children, until I had one myself. And I can totally appreciate what these women are doing and it's HUGE.
So, let's talk about a Healthy Grocery list that can help an over extended mom. Your pantry or cupboards need to have some basic things in stock:
1. All types of canned beans
2. Pop corn kernals
3. Dry cereal (look for organic, low in grams of sugar; less than 4 grams per serving, whole grain, low or no fat, low in carbohydrate grams and no added sugars or preservatives).
4. Canned Tuna in water; low or no salt.
5. Pasta made with whole wheat or spinach
6. Extra Virgin Olive Oil
7. Balsamic vinegar
8. Vegetable spray (I usually buy canola)
9. Dried herbs for seasoning (eg. basil, organo, dill, cinniamon, sage, black pepper etc.)
10. Oats
11. Raisins
12. Raw whole Almonds (unsalted), Raw Pumpkin Seeds (unsalted), Raw Walnuts (unsalted)
13. Brown rice
14. Quinoa
15. Millet
16. Whey Protein Powder
17. Orac Greens (or other powdered greens to help you get your veggies/antioxidants in)
18. A good multi-mineral vitamin (I like the brands, Just Once for Women or New Chapter)
The Fridge:
1. Fresh fruits (bananas, peaches, plums, apples, pears, nectarines, watermelon, papaya, grapefruit or whatever is seasonal)
2. Fresh veggies like collards, broccoli, kale, lettuce, tomatoes, cucumbers, radishes, bell peppers, avocadoes, garlic, onions, shallots, string beans, beets, acorn squash, sweet potatoes and red /yukon potatoes, mushsrooms etc..
3. Lean meats and fish like salmon, cod, halibut, shrimp, scallops, chicken, beef (flank steak is pretty lean) and turkey.
4. Ground peanut or almond butter (no salt in either of the jars).
5. Whole grain bread
6. Mustard
7. Grade B Maple Syrup
8. Raw Honey (does not have to be refrigerated)
9. Ground Flax Seeds
10. Ground Chia Seeds (very high in omega 3's/ you can store this in the cupboard)
11. Low fat organic milk or other non-dairy beverages like Rice milk, Almond milk, Soy or Hemp Milk.
12. Humus
13. Apple Gate Farms turkey slices (or other organic deli slices without any nitrites or nitrates.
14. Eggs
15. Tofu
16. Braag Liquid Aminos
17. Extra Firm Tofu (holds up well in quick sautes)
The quick snacks that are my saviors when I'm on the run are:
1. Almond butter on a banana
2. Humus on a whole wheat pita
3. Protein shake that I make with whey protein powder, a banana, almond milk, Chia seeds
4. Hard Boiled Eggs (I usually have three egg whites)
5. Dry Cereal with Almond Milk, raisins and some flax seeds
6. A handful of raisins and almonds or other nuts (plus some fresh fruit)
7. Carrots and humus
Meals:
To be brief here since this is a Blog, and to list recipes would be too much to read, I will suggest that you bake, roast, broil, saute or steam. Using breading or deep frying is a general no no for healthy eating. So is cooking with lots of butter. I use olive oil or canola vegetable spray. Invest in a simple healthy cook book or subscribe to cooking magazines like "Eating Well" or "Cooking Light." Both are great for their simple and easy to follow recipes that are healthy and time efficient.
This list is somewhat extensive and hopefully will provide you with a place to start for your grocery shopping. Happy and healthy eating to all the mommies out there!
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