Top 7 summer nutritional trends for busy moms

School is out and the pool is open. Temperatures are rising, but so are your responsibilities as a mom. Summer is upon us and as a mom, you now have less time than ever to maintain normal eating habits (okay, maybe much less than you care to admit). But there’s no judgment here. I’m a mom and I can appreciate how hectic summer schedules can be. But you can take comfort in the following top 7 summer nutritional trends for busy moms. Whether it’s something to alleviate the pressure of your on-the-go lifestyle or something to help you relax, these top 7 summer nutritional trends for busy moms have something for you.

Watermelon water

You’ve heard of coconut water, but watermelon water is the newer, and way more fun, cousin in the water family! Watermelon water is made of two simple ingredients: watermelon and lemon. It can easily be made with a homemade recipe or purchased in a prepackaged bottle. With its delicious flavor and many health benefits, it’s the perfect drink for the pool, the home, and the gym. It’s packed with electrolytes, potassium, and an amino acid called L-Citrulline that’s thought to improve physical performance and reduce muscle soreness and cramping. This makes watermelon water the perfect drink to quench your thirst, satisfy your sweet craving, and keep you moving this summer.

No shame in your snack game

Does your hunger seem to get the best of you mid morning or early afternoon? Or maybe you don’t always get a chance to grab breakfast or lunch. If you’re like a lot of moms, you find yourself in a perpetual state of running out the door, on the go, and running from here to there! You’re a mom, and that probably means you don’t always have time to sit down and enjoy a full meal. 

Snacking is the practical answer to these hectic times. Practicality is music to a mamma’s ears. And even better yet, did you know snacking provides many benefits? The benefits associated with snacking include:

Improved concentration

Increased energy

Increased nutritional consumption

Appetite management

And even weight loss

These benefits assume that your snacking is of the healthy variety. But what does healthy snacking look like? Well, it is not a candy bar, bag of potato chips, or a handful of candy from the candy jar. Healthy snack options include nuts, carrots and hummus, almond butter and apple slices, or protein bars (note about protein bars: make sure to read the ingredients in your protein bars – many protein bars are just as bad as candy bars).

Throw out your noodles and spiral your zoodles

If you and your family are anything like mine (or the majority of the country), you enjoy your noodles. But we all know that a diet of noodles isn’t the healthiest option. So maybe you want to mix it up a bit. Spiraled zucchini noodles, or “zoodles” as they’ve affectionately been named, provide a great alternative.

Zoodles can be used in an endless list of recipes and provide all the health benefits of zucchini (dietary fiber, protein, vitamin A, vitamin C, vitamin B6, iron, magnesium, and potassium just to name a few). 

Don’t fear the fat

The fat-free and low-fat craze began in the 1980s. In spite of the contradicting research the philosophy continues in the minds of many still today. It reminds me of the low-fat snack options that are really just a smaller version of the normal package. The “low fat” label comes from the small quantity and just makes you want to eat three more packages to make up for it.

During the past three decades fats have wrongfully been vilified. The truth is that fats are important for your overall nutrition. Fats provide you with energy, help you remain satisfied longer, and are the most energy dense macronutrient. 

Instead removing fats begin consuming healthy fats like grass fed butter, coconut oil, olive oil, avocados, nuts, seeds, and wild caught salmon. So that means tonight after the kids are in bed, pop some popcorn and add a little guilt-free butter on top.

Let your sustainability shine

The thought of sustainability probably brings to mind images of solar panels, electric cars, and gardens. And you’re probably thinking, “What mom has time to plant a garden?” The last thing to come to mind is convenience. But sustainability and convenience don’t have to be mutually exclusive. Quite the opposite in fact. Sustainable practices can be quite practical for your busy lifestyle.

We’d all love to have the convenience of a full garden in our backyard that we could pick from. A full garden may not be possible, however a couple pots with herbs could be. The benefits of planting and maintaining herbs and vegetables can be two-fold: it provides the convenience of fresh ingredients and it's a great learning experience for your children.

Another way to practice sustainability is by shopping and supporting local farmers markets. Not only are you supporting local farmers, it’s a great summer activity for the family.

Coffee is hot (and I don’t just mean the temperature)

All of us busy moms can use a little extra caffeine in our lives from time to time. And there’s no better source than coffee. But maybe a hot cup of joe doesn’t sound very refreshing during the summer months. But thankfully since coffee is such a hot trend right now, it now comes in so many forms. Get it hot, iced, blended, or insert your favorite form of consumption here!

In addition to the obvious energy enhancing properties of coffee, it provides many other benefits. According to, coffee lowers your risk of Alzheimer’s disease, heart disease, type 2 diabetes, and it helps with depression. Research has even linked black coffee consumption to longevity of life and cavity prevention.

Go ahead and pull through the coffee shop drive through. Your health and your active kiddos will be happy you did

Supplementing with supplements

Maybe you’re not a gym rat, but that doesn’t mean you won’t benefit from a supplement. A good protein powder is the perfect way to keep those hunger pangs at bay for a busy mom on the go.

But before you run out and grab the first 50-gallon drum of protein you find, there are a few things to consider. When your purchasing a protein powder it is important to read through the ingredients. If you can’t pronounce it research it. Another nutritional consideration is the amount of sugar. Try to find a protein with little to no added sugar. 

Whether your a buff mama in need of a post workout drink or a soccer mom running to practice, a good protein supplement is essential this summer.

BONUS: The mocktail

Every mom needs a treat at some point in the week, but as a busy mom, you can’t allow your Friday performance to suffer from a "Thirsty Thursday" or a "Tuesday Happy Hour." So what’s a busy mom in need of something more than water to do? Don’t fear! This Summer Nutritional Trend has you covered. 

Busy momma, I present to you the mocktail – all the flavor of your favorite cocktail minus the hangover and shame that comes with having to call out for tomorrow’s carpool. Now, the mocktail doesn’t necessarily mean it's healthy, but I want to share my own personal favorite mocktail recipe. It's not only delicious and refreshing, but also comes with several health benefits.

Something for every busy mom

Whether you need more convenience, better nutrition, or simply a way to add a little extra excitement to your diet this summer, these Top 7 Summer Nutritional Trends for Busy Moms have something for you.

So let me ask:

How will you implement one (or more) of these 7 nutritional trends into your busy summer schedule?