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Healthy living after baby: Finding time to eat right

    by Josie Raum MS, RD, LDN, OnPoint Nutrition
    Published 

Whether you are a new mom, or you already have a few kids running around causing chaos, it can be overwhelming to find the time to eat healthy.  We may not admit it to our other mom friends, but we have all eaten the leftover pureed pears, mindlessly snacked on the cheerios on our kid's tray, and then completely forgotten to eat anything substantial for the next few hours.

When I had my son I could not put him down, ever. He screamed for the first 2 months of his life and I had to learn how to eat with one hand, standing up, over the counter or sink, while bouncing him up and down. As he became mobile, like a moth, he was drawn to electric outlets, sharp edges and all pointy objects.  There I was, constantly behind him, as my coffee got colder by the minute.

Of course I wanted to eat healthy and enjoy my snacks, my protein and my vegetables.  But I also didn't want my child to impale himself on a random object.

Look moms, you will always put your child first because you are a mom. That is okay. But one doesn't have to be the loneliest number.  Start reminding yourself that your needs are important too, especially your nutrition.

Here's how to get started:

Think about what foods are easy to unwrap and eat while trying to corral a maniacal little human. I've created a shopping list that you can use as a guide.  If you think your child will eat some of these things, buy a little more (because they will eat everything, and leave nothing for you).

Your Child Proof Health List:

  1. Cereal: High Fiber, Low Sugar: Kashi Go Lean, Special K Protein

  2. Yogurt: Chobani Simply 100 or its equivalent

  3. Granola: Bear Naked Brand

  4. Part Skim Cheese Sticks

  5. Breakstone Cottage Cheese Doubles

  6. Sliced Deli Meat such as Sliced Turkey/Low Sodium Ham/Chicken

  7. Easy to eat fruit: banana, apples

  8. Protein Bars: OnPoint Nutrition Bars, Luna Protein, Think Thin Bars

  9. Pre-packaged pre-portioned snacks: 100 calorie pack Wheat Thins, 100 calorie Almonds

  10. Easy to eat veggies: carrot sticks, sugar snap peas, cherry tomatoes

Prep the night before

If you are really interested in improving your healthy eating game then you need to prepare as much as humanly possible. Decide what you may want for lunch the next day and prepare it the night before (this includes cutting it up for your future self). Go through a mental checklist of what may prevent you from eating. Doctor visits? Play dates? Throw a protein bar or 100-calorie snack pack in your diaper bag in case you get snagged by tomorrow's tasks.

Timing Your Meals

Breakfast: If you're feeding your child cheerios or they can feed themselves breakfast, this is a great time for you to eat with them. You may not be able to make a gourmet omelet, but you can definitely eat cereal. When you go shopping, look for cereals that have extra protein and are high in fiber. Kashi Go Lean is one of my favorites: protein and fiber packed into one bowl of goodness. Yogurt with granola is also a low maintenance breakfast.

The Walk: You undoubtedly will take a walk with your child. Cha-ching! Utilize this healthy mom time by eating one of the snacks you threw in the diaper bag. Protein bars are key here, as is having a bottle of water or flavored water to keep you hydrated.

Lunch: By noon your mind is melting from (insert whatever children's show song your child is addicted to here) and eating lunch can easily be forgotten. This is when your preparations from the previous night come in handy. Lunch will be easier to eat if you have it already cut up and waiting for you in the refrigerator.  If you did not prep the night before, try eating rolled up lean deli meat and cheese. Now is also be a good time to enjoy a piece of fruit. Bananas are great; they're always ready to go.

Nap Time: Ahhhh, nap time. I generally use it to run around like a crazy person: start the laundry, tidy up the house, stare at the wall for sensory realignment (no judgement here), or frantically type a blog post that is due at 3 p.m. This is when you need to eat something. Eat, people! Eat your snacks! Your pantry should be filled with what you shopped for earlier this week.

Dinner: You made it to the end of the day! It's time to have a relaxing dinner… yea, right! One-pan balanced meals and crock-pots are essential.  I suggest checking out some of OnPoint's great Quick Dinner recipes that can simplify dinner when you need to round up your little troops and begin feeding time at the zoo.

Josie Raum is a full-time Registered Dietitian with  OnPoint Nutrition, providing weight loss and nutrition counseling.

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