It’s a new year! And since eating healthier is often a resolution that I hear from the working mamas who I work with, I asked Amanda Smallwood, our favorite nutritionist to share her tips on healthy snacks. Selfishly, I really wanted this list because I’m trying to eat healthier and between meals is a struggle for me. Amanda’s snack list does not disappoint. Let’s check out her 11 healthy, easy snacks for working moms so you can have them on hand.
A few tips to get you started
Make sure you’re eating your meals. Remember that snacks shouldn’t take the place of meals. Ideally, you’re eating 3 full meals and limiting your snacks. Be intentional with what fuels your body. Each meal should contain vegetables, protein, healthy fat, and possibly some complex carbohydrates like rice or grains. If your meals are well-balanced and include enough of these vital nutrients, you’re doing it right.
Don’t confuse hunger and thirst. Sometimes your body appears to be hungry when really, you’re thirsty. Drink enough water each day. The recommendation for most people is 8 cups (or 2 Liters) of water each day. Drink water throughout the day, not in fewer large quantities because the latter won’t keep you hydrated as well. Herbal teas count as water, and their extra flavor adds a little something – especially during cold months. Try to start your day with a glass of water. Interestingly, warm water is more quickly absorbed and better at keeping you hydrated.
Keep cut veggies on hand. They’re a great snack and many can help you get more vitamins and minerals into your diet. They’re perfect for pairing with hummus or guacamole. Or they can be the basis of a lunchtime salad or side. Easy options like carrots or red or green bell pepper are great sources of Vitamins A and C and even potassium.
And, like batching for work, batching for snack prep can be helpful. You can quickly bang it out for the week and you won’t be tempted to open a bag of something unhealthy.
Go for lower-sugar options. A spike in your blood sugar won’t help you; you’ll just have a sugar crash a couple of hours later. Savory snacks are best, but if you’re really craving the sweetness opt for things like fruit paired with some kind of protein or a square or 2 of dark chocolate (at least 70% cacao). More on that below.
Limit your portion size. Serve yourself on a plate, so you know how much you’re actually eating. In the suggestions below, the serving size is included. You don’t need to use a measuring spoon or cup; it’s OK to eyeball it. Also, keep in mind that a smaller plate can actually trick your brain into thinking it’s eating more! It’s all in the proportions.
Nut butter is your friend
The top of my list of 11 healthy, easy snacks for working moms is nut butter. Keep nut butter on hand – almond butter, peanut butter, etc. – because they are so versatile! They go with crackers, toast, and fruit (Suzanne’s favorite is apples). If you choose crackers, see what you can find that adds fiber to your snack. Dark rye toast is an excellent source of fiber and is the perfect pairing for nut butter. If you like crackers, Flackers and Foods Alive flax crackers are great fiber-rich options. When looking for crackers, watch out for excess sugar, salt, and saturated fat.
Eggs and vegetables
Hardboiled eggs are a great snack, especially when paired with veggies/fruits such as avocado, carrots, cucumbers, and/or tomatoes. And hardboiled eggs last several days. This is an easy one to prepare in the morning when you’re working on kids’ lunches. Hard boil a few eggs and, if needed, chop up your veggies. If you like the crunch of cucumbers, but don’t like the bitterness of the skin, grab English or Persian cucumbers. You simply wash and eat. Ideally, you eat these with a touch of salt and/or pepper, or a little olive oil and lemon juice can add a bit of zing.
Nuts
Grab a handful of almonds, cashews, or walnuts. You also get the added benefit of vitamins and fiber with these. Depending on which nut(s) you choose, nuts can add magnesium or zinc to your diet, both of which can help boost your immune health. And what working mom doesn’t need that boost? Nuts also contain healthy fats, which help keep us fuller for longer!
Cheese and veggies
Grab a few cubes or slices of cheese and eat with the cut-up veggies or fruits you already have prepared. It’s great to have different textures here. For example, apples with Cheddar cheese or brie. Or berries with a softer cheese.
Guacamole and crudité
Where are my fellow guacamole fans? As someone who grew up in Mexico and spent years in Texas, guacamole is a staple in my house. You might wonder how guacamole is on a list of 11 healthy, easy snacks for working moms. Avocado actually brings good fat into your diet. Yay! Skip the chips, though. Pair your favorite way to make guacamole with carrots, cucumbers, cherry tomatoes, or red or green bell pepper (remember that these are super rich in Vitamin C which boosts your immune system). You can also eat with fiber crackers such as Flackers and Foods Alive.
Hummus and crudité
A tablespoon or two of hummus with carrots, cucumber, cherry tomatoes, red or green bell pepper, or fiber crackers is a great snack. Consider adding a tablespoon to your avocado toast to add some additional fiber to your diet.
Low-sugar trail mix
You can buy trail mix or make your own. Aim for lower sugar content, which generally means more nuts and fewer dried fruits. And be careful of the added sugar with things like chocolate or other candy. Try to find or make options that have more natural ingredients. This make-your-own recipe is a great option. And consider adding popcorn to your mix.
Kale or seaweed chips
You can find kale or seaweed chips at your grocery store or online. Make sure they don’t have too much salt, though. (These gimMe seaweed snacks are a great option — affiliate link). Or make your own! They are easy to make and you can manage the level of salt that you add.
Tuna salad with crackers/toast
Tuna is a low-fat, high-protein snack. Ideally, go for pole-caught, water-packed tuna, and be aware of what you mix in. Add olive oil as well as mayo, so you don’t need so much white stuff. Adding some lemon juice, chopped scallions or red onion, parsley/basil/mint, and Dijon mustard can make it even more delicious. If you’re a fan of sardines, use these instead of tuna as they’re a great source of anti-inflammatory Omega-3.
Yogurt and fruit
Use plain yogurt and add the fruit if this is your preferred snack (instead of the kind with fruit already added). Even better, try Greek yogurt for the extra protein. Add your preference for fresh fruit and/or nuts, which have the added benefit of vitamins and/or minerals. And this can be a great source of prebiotic food and even fiber (e.g., kiwi) that can help keep you healthier. You can mix these in a smoothie if that’s easier. Add some banana, mango, or pineapple for sweetness. And chia seeds in your smoothie can help you with extra fiber in your day.
Chia seed pudding
The beauty of chia seed pudding is that you can make it whatever you want! Add bananas, berries, and/or apples. Mix in nuts, cinnamon, and/or chocolate (especially the antioxidant-rich 70%+ dark kind – but don’t overdo the chocolate here because a little goes a long way). Mix and match. Not sure how much chia to add to your preferred type of milk? This website can help you figure out the ratio of chia seeds to milk and then you mix and match. The choice is yours!
Ham & cheese or turkey & cheese rolls
Grab a slice of ham or a slice of turkey, add your favorite cheese and you’ve got an easy, healthy snack if eaten in moderation. That charcuterie board might be extra tempting, but you will need to limit how much you eat of these. One or two rolls is enough. Pair with the cut-up veggies or fruit that you already have on hand and you’re all set.
Now that I’ve shared my 11 easy, healthy snacks for working moms, I want to hear your favorite healthy snacks. What do you keep on hand? Finding yourself eating too many unhealthy snacks? I want to hear more about that too.
If you more tips and ideas to help you make healthier choices, you can see my previous posts on the Mompowerment blog. I share ideas to help you stay healthy during the holidays and tips on how to support your immune health.
Amanda Smallwood is a nutritional therapist on a mission to support busy women take control of their health and wellness. She offers 1-to-1 consultations and group workshops (both in-person and online) and collaborates with organizations. She uses a holistic approach to her nutritional therapy practice and strives to provide helpful, actionable tips that women will be able to use based on their lifestyle. Amanda lives in London with her husband, two children, and a very fluffy cat.
