We all know the importance of healthy eating, but what makes it especially difficult for moms is the fact that we have spouses and children! In the majority of households, the moms do the grocery shopping and meal prep, which in theory should allow us the freedom to include all of the healthy foods we should. If we decide to change our eating habits our family should follow suit right?
If that is the case in your home, more power to you, but if you have a home like mine then you know firsthand the difficulty of providing balanced meals and snacks to different family members. After I work ten hours a day, drive home, work out, get my kids go through their folders, and assist them in getting ready for bed that last thing I want to think about is cooking....better yet, cooking a health conscience meal!
So when mealtime needs to fit everyone’s tastes, and moms are trying to make their own healthy food choices, how do we balance out the two?
Here are 5 super easy ways for moms to keep up their healthy eating habits:
1. ADD A FRUIT OR VEGGIE TO EACH MEAL: Not only does this help to add essential vitamins, minerals, and fiber, it keeps you from overeating something that may not be the best choice for your goals. For example, with breakfast, instead of two pancakes with sausage, have one with strawberries. At a meat and potato type dinner, make your favorite veggie (or 2!) and fill half your plate with them.
I purchase fresh fruit weekly and wash and store them in a manner that makes them easy for snacking and adding to meals.
2. SWAP OUT INGREDIENTS: Don’t reinvent the wheel; if you have standard recipes like I do that you know are crowd pleasers, keep them! But swap out ingredients: lean cuts of meat, low-fat dairy, whole grains instead of white-based grains, and herbs and spices instead of gravies and heavy sauces are all super easy ways to make your standard recipes slightly healthier!
Swapping out ground turkey for ground beef, using salt free seasoning instead of seasoned salt, or air frying cauliflower tots in place of tater tots always wins!
3. DRINK WATER: We hear this one a lot, I know, but I can’t say enough how much of a difference this makes! Water fills you up, especially when drinking it with food. It also slows our eating time (by stopping to have a sip ) which aids in digestion, but also in enjoying what you spent so much time preparing!
I purchase the 8 oz bottles of water and add sugar free flavoring to them (the lemonade is my favorite). No one knows the difference!
4. CHEW GUM/BRUSH YOUR TEETH: I chew gum when I am cooking so I don’t nibble and eat extra calories (they add up!) After meals, try brushing your teeth! Often when we think we’re craving dessert, we’re actually just looking for a palate cleanser. And honestly, what tastes good after brushing your teeth? It’s a great way to prevent nighttime grazing!
Offering the kids minty sugar free gum after dinner makes them think they have earner a treat!
5. MINDFULLY INDULGE: This is my favorite. We have so many meals that we love, recipes that have been passed down, occasions with desserts, vacations with new things to try…indulge! But here is the trick -- keep the portion small, and mindfully enjoy it. Don’t wolf it down, take little bites and use every sense to experience it! Our cravings are often satisfied after one bite, so there is no need to overdo it if we actually make sure to pay attention to what we are eating.
Snack packs are the best option! They keep your portions within reason!
These are a few small and easy ways to maintain healthy eating habits even while preparing different foods for our families. And never forget the power of example! Your family may see your success and want to change their habits as well!
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