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By : Brendan Mitchell, 07-25-2017

It’s no surprise that starting a family has a significant impact on your diet, and it’s not usually for the better. With so many priorities, it’s very easy for parents to neglect their health, a fact reflected in a recent study that claims less than 3% of American adults live a healthy lifestyle.

With so much on their plate already (metaphorically speaking), we wanted to learn how moms could help improve their diet and health. We decided to consult a professional – Jamie Feit, of Jamie Feit Nutrition based in White Plains, New York. Jamie has been a professional nutritionist and dietitian for over 20 years, and currently lives in White Plains with her husband, their four daughters, and a 12-week old puppy. We asked Jamie what her top diet tips are for moms trying to improve their health.

Vegetables are Your Best Friend

“Vegetables are your best friend,” is Jamie’s first piece of advice for moms looking to improve their diet, which is hardly surprising. “You can never over-eat vegetables.”

Jamie points out that vegetables can be consumed in a variety of ways – raw, roasted, or tossed together in a salad – which makes it easier to incorporate them in to your diet. They’re also low in calories and contain many vitamins and antioxidants that are good for you. She recommends non-starchy vegetables (e.g. broccoli, beans, asparagus) over starchy vegetables (e.g. potato, pumpkin, peas) as they are typically more nutritious and have less calories.

Jamie Feit
Jamie Feit has been a nutritionist for over 20 years, and a mom almost as long. 

Don’t Clean up After Your Kids

No one likes seeing food go to waste, but Jamie says that finishing your kid’s meals and snacks will only result in it going to your waist, instead. While finishing the occasional snack or meal may not seem like much, the calories can add up over time. It’s a common pitfall for parents, but it’s also easily avoided once you’re aware of it.

Snacking without Packing

If you like to snack throughout the day, don’t assume you’re a lost cause. Jamie says snacking is “important for several reasons.”

“[Snacking] boosts energy, prevents overeating at meals, and helps to promote a healthy metabolism.”

Snacks also prevents drops in blood sugar which can make you feel hungry. Jamie recommends eating 3 meals and 2-3 snacks a day, but warns against unhealthy treats. Food and drinks with excess sugar or high fructose corn syrup should be avoided at all costs - high fructose corn syrup especially is extremely unhealthy and can be very addictive.

Three Meals a Day Keeps The Extra Pounds Away

Jamie says it’s important to have three meals every day, starting with the most important – breakfast.

“Breakfast is the most important meal of the days as it provides the energy you need to function, helps you focus at school or work, and jump-starts your metabolism to start burning calories.”

Jamie recommends starting your day with a nutrient dense meal, such as peanut butter on whole grain bread, Greek yoghurt with nuts and berries, or a vegetable omelet. She stresses that everyone in your family should be having a healthy breakfast, though – not just mom. This also applies to the other meals in the day.

“One meal made of several components should be made for the family [for dinner]; a protein, a starch, a vegetable or salad, and a fruit.” Jamie says. “My kids love vegetables from seeing them on the table from a young age. They never liked chicken nuggets because I never made them.”

Other meal tips Jamie offers include freezing healthier meals for later use to avoid being caught out when you’re short on time, and having a vegetarian meal at least once a week.

Non-Diet Tips

While Jamie’s expertise is focused on how to improve her client’s diets, she is the first to point out that you need more than a nutritious diet to stay fit and healthy. Regular exercise is just as important as eating well.  Even just walking 4 times a week for 30 minutes is enough to improve your health, Jamie says. She also advocates for napping to reboot your body when you’re under pressure – a much healthier alternative than caffeine.

If you’re interested in learning more about improving your diet and how a professional can help, visit or contact her directly on (914) 304-4008.

If you’re looking for a local gym, personal chef, or another service to help you improve your health, try using EZBZ – the free concierge service. Our concierge team can help you find and compare reputable providers in your area. Try it out today by downloading the EZBZ app or by calling us on 1855-461-8619 for a local recommendation.

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