The WebMD Healthy You Challenge: Two Mom Makeovers
WebMD's expert team helps two crazy-busy mothers transform their eating, workout, and life routines.
Four Kids and a Sweet Tooth continued...
Exercising is tough. I want to work out four times a week, but I usually end
up going to the gym just four times a month. Things just keep popping up. If
we're out of groceries, for example, I have to go to the grocery store instead
of working out. I can go to the gym when the kids are home because there's free
child care there, but sometimes just the sheer responsibility of loading four
people in the car to go with me is daunting. And sometimes I just feel too
tired to work out.
The nutritionist's advice
Mix it up. You need more variety in your food life. Cereal and toast
are your go-to breakfast foods, but how about choosing just one of those
carbohydrates and adding more protein to start your day? Two eggs scrambled
with the toast will give you more staying power than butter and jelly. If it's
a cereal and soy milk morning, you're getting needed protein, but try adding
fresh berries or a sliced half banana in the cereal.
Mind your metabolism. It does change with age, which is why you'll
want to concentrate on eating more nutrient-rich foods that are not
calorie-dense, such as nonfat milk, fruits, veggies, lean meats (skinless
chicken, sliced deli turkey, or roast beef), nuts in moderation, and eggs.
Upgrade your meals. You said you eat whatever you make for the kids'
lunch, but you need to flip that around: Think about what's healthy for you
first and the whole family will follow. So if it's a mac and cheese meal, start
with whole grain pasta and add some broccoli florets or frozen peas. Kids have
their specific nutrition needs and so do adult women. You need larger servings
of salad or fresh vegetables for lunch and dinner. It's not enough to eat
what's left over.
Plan ahead. Organize your grocery-shopping list by healthy food
categories: fruit, vegetables, low-fat dairy, lean meats, and whole grains and
cereals. This way you'll fill the pantry and fridge with the good foods you
need to cook and serve healthy meals.