Healthy Snacks for Super-Busy Moms

These smart snacks are sure to keep you happy, energized, satisfied — and away from the vending machine.

Sure, you pay attention to every morsel your kid eats, but during a jam-packed day of work or running around, it’s all too easy to forget about nourishing yourself. The result? A frenzied trip to the drive-thru or vending machine after you suddenly realize you’re starvation central. The worst thing you can do is go too long without eating. Then not only do you overeat, but you binge on unhealthy foods full of sugar and empty calories.

As a general rule, try to eat something every two to four hours. Selecting snacks at about 150 calories or less per serving will keep your hunger at bay without widening your waistline. Since you’re so swamped, I thought I would help you with some ideas. Most are kid-friendly and nonperishable, so you can tuck them away in your diaper bag, car, or desk and not think about restocking every morning. Here, are some satisfying snacks you can feel good about munching on.



These yummy pods provide soy protein and fiber with little sugar or carbs — a healthy swap when you’re wanting something crunchy or salty, like chips. Store them in the freezer and defrost what you need in the morning, or check out mini single-portion packets at just 38 calories each (a standard half-cup serving is about 100 calories). You can find some that are packaged in kid-friendly Dora and SpongeBob pouches, which is a good way to entice picky eaters to try your snack.

String Cheese

Your kids love this fun-to-peel snack, but it’s also a healthy choice for you. String cheese can stay out of the fridge a couple of hours, making it an ideal mid-morning nibble. A part-skim stick contains about 50 to 70 calories and 4 to 5 grams of fat, along with calcium for healthy bones and muscles and hunger-quenching protein. Pair it with a few whole-grain crackers to fulfill a crunch craving.



Pretty much a no-brainer, fruit like apples, pears and oranges are a busy-mom snack staple. These don’t spoil easily, so you can toss in your bag or leave at your desk for a few days at least. Medium-sized apples and pears pack about 100 calories each (about 65 for a medium orange) with lots of fiber and essential vitamins, minerals, and antioxidants.

Whole-Grain Snack Bars

When you’re in rush-rush-rush mode (and don’t even have the time to, say, dunk carrots in hummus), snack bars are the perfect grab-and-go choice. But with hundreds of options out there — many loaded with a surprising amount of calories, sugar, and fat — looking at labels is key to making a healthy choice. Go for brands with less than 15 grams of sugar, at least 4 grams of fiber, and about 150 calories, like Kashi’s TLC Chewy Granola Bars, Kind Bars or Lara Bars.


Almonds & Walnuts

Pack pre-portioned baggies of this super-healthy snack in your desk, bag, or car for easy munching. Almonds are rich in healthy fats that keep you feeling full; plus, they’re packed with heart-healthy minerals like potassium and magnesium and bone boosters like phosphorus and calcium. Walnuts contain omega-3s, fatty acids known to reduce inflammation, boost “good” cholesterol levels, and even make your complexion more glowy.

Serving size is key, though — or else you risk overdoing it on calories and fat. A 1-ounce handful of almonds (about 23 nuts) is about 160 calories and 14 grams of fat. A scoop of 14 walnut halves packs about 185 calories and 18 grams of fat. And be on the lookout to avoid labels like “roasted” or “salted” — both are less healthy than regular raw varieties.

While you should keep nuts away from kids 4 and younger (they can pose a choking hazard), they’re a great snack for older ones — so you can feel good about sharing.

Instant Oatmeal

It’s nourishing (thanks to fiber and protein), even babies can eat it, and you can whip it up just about anywhere that has a plastic cup and hot water. For about 100 to 160 calories per serving (depending on brand), oatmeal is a primo source of heart-healthy whole grains that’ll keep you feeling full.


Dried Fruits & Veggies

Do you hate when you stock up on pricey fresh produce with the best of healthy-eating intentions, only to have it spoil before you can finish it. While some dried fruits and vegetables are loaded down with extra sugar, salt, or preservatives — rendering them about as healthy as candy — there are some good choices out there – read the labels.  Dried fruits like bananas, cherries, mangoes, pineapple, and pomegranates and veggies like peppers, carrots, peas, corn and, of course, tomatoes, are a perfect way to reach the recommended 5-9 daily servings of fruits and veggies, all in the form of an easy-to-stash, spoil-proof snack.


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