With an 18 year old, a 15 year old and a 1 year old, I am often asked: “What’s it like to be doing it all again?” It usually goes hand in hand with slightly nervous laughter and some friendly “thank god I’m not in your shoes” side-eye. But my answer – even on the hard days – is the same... it’s somewhat wild, but also amazing. And probably easier this time around.

Is that because I have two brilliant big sisters to help me when Atticus is being a handful? (Which is always, haha!) Well, yes. And let’s not forget the big hairy Irishman too. He’s a wonderful, hands-on, everything-he-promised-he-would-be, Dad. But it’s also hindsight. It’s 18 years of learning what to worry about and what not to worry about that really helps.

There are a few other things that make things a smoother ride. We have a car seat that magically turns into a stroller with one flick of a switch. A pop-up stroller for when we travel. We have a Brezza – basically like an espresso machine for babies that churns out baby bottles (decaf, obviously!) And a baby spy cam, which monitors his breathing and feeds us statistics and sleep tips.

The one confusing thing is that all the advice has changed. In fact, it probably changed, changed back and changed again during this timeframe - especially when it comes to nutrition. My girls grew up with late exposure to allergens and purees-only until they were a year old. Atticus had early exposure to allergens and was chomping on florets of broccoli after six months.

Of course, nutrition advice changes for adults all the time too. Even as I was training, the advice was continually evolving… it still does! That is, except in one area – the concept of eating in a way to support better balanced blood sugar. This fundamental principle of optimum nutrition is at the heart of most solid nutrition strategies.

Eating in a way that balances blood sugar of course helps to prevent type 2 diabetes. But it also optimises energy, balances hormones and encourages healthy fat loss.

A great starting point is to avoid eating carbohydrates in isolation and instead to always make sure there is plenty of fibre and protein present. Fibre and protein both steady the release of blood sugar, so you get a more sustained energy release and are less likely to store excess sugars as fat. It’s easy to do this at mealtimes but most people forget to do this when they snack.

Let’s consider the usual snacks for kids: cereal, granola bars, cookies, popcorn, goldfish crackers… they are all carb-rich (and pretty refined too, which is even worse). Adults have a similar trend: popcorn, candy bars, muffins, chips.. see what I mean? The good news is that we can do so much better and it’s easy!

I’ve put together a quick list of snacks below that are protein and fibre-rich. I’ve also included this recipe for Medjool dates stuffed with nut butter and dipped in dark chocolate. This is definitely on the treat-side of things as dates are sweet but including the almond butter adds a little protein, fibre (and also fats) – all of which help to steady things.

So, most of the time, pick snacks from the list below. But when you are looking for something sweet yet a little more healthy – get yourself a date!

Protein and fibre-rich snacks

Saffron Road crunchy chickpeas

Any crunchy chickpeas will do, but this is my favourite brand. You can find them in the chip aisle at Miles. They are savoury and more-ish but filling, so you are unlikely to do overdo it. They are also significantly more lean than nuts, so if you are a trail mix fan, but find it hard to stick to healthy portions, dilute the nuts in your mix with these.

Fresh veggies and hummus

The classic. I’ve been recommending this forever but with good reason. It’s a quick and simple option that also packs in a dose of antioxidants (from the veggies). If you think you’re bored of hummus, then try the BermyFresh brand – they have tons of flavours!

Sigdal crispbread and guacamole

Sigdal is a brand of Norweigian crispbread that is packed with wholegrains and seeds. It’s so delicious and they have a gluten free option too. If you can’t find Sigdal, try oatcakes, which are also packed full of fibre. Guacamole isn’t actually protein rich but instead contains plenty of good fats and slow releasing sugars. You could also just mash avocado with lemon juice, salt and pepper.

Hippeas

Probably my favourite of the crispy, crunchy snacks. This one actually delivers on it’s healthy marketing hype. These are surprisingly fibre rich and have a little protein too – a big improvement on regular potato chips or popcorn. Find them in most of the big grocery stores and yes, we do have them on the shelves at Miles.

Fresh lower sugar fruit and nuts

All fruit is healthy but when it comes to blood sugar balance, some choices are better than others. Berries, kiwis and cherries are my favourites for delivering healthy carbs and a dose of antioxidants. However, remember to pair them with a good handful of nuts or seeds to steady sugar release further.

Dark chocolate covered medjool dates (makes 12)

Ingredients

12 medjool dates

6-12 tsps almond or cashew butter

150g dark chocolate

Sea salt (optional)

Method

1. Slice your dates open but not in half completely. Remove the pits. Wash them inside and out, dry thoroughly.

2. Pop half a teaspoon of nut butter into the middle of each date and pinch together to close. Place on a baking sheet (lined with wax paper) and freeze for an hour.

3. Meanwhile, melt the chocolate in a glass or ceramic bowl in the microwave on ten-second bursts, until melted.

4. Remove the dates from the freezer, dip each one in dark chocolate (messy but fun) and place back on the wax paper.

5. Sprinkle each one with sea salt (optional).

6. You can set these in the fridge or freeze them if you are in a hurry. Enjoy one at a time!

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietitian. For details, please go to www.waterfrontwellness.bm. Join Catherine on Facebook www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda