By Amy Inman-Felton RDN

Health and Wellness Contributing Editor

3 Minute Read


Being irritable due to hunger is not fun, and when our schedule limits our time to cook, or we skip meals we add to our bodies stress levels.

Think about when your kids are hungry (or college kid in my case) –  they can be grumpy. As can I when not fed.

Be intuitive to your schedule and realize getting to the point of hangry is a trigger for binging on sugar, fat, and alcohol -foods that can make us feel worse. Sugar, for example, gives you instant gratification and buzz, then quickly bottoms out as insulin goes to work in removing sugar from the blood into your cells.

The goal- keep sugar levels steady by being prepared and fueling often – every 3 to 4 hours, ideally.

Ensure meals provide 20 to 25 g protein, healthy fats, and fiber from plant-based foods. Snacks target 5 to 10 g protein with a combination of healthy fats and plant-based carbohydrates (think avocado). This will help keep you feeling full, energized, and help prevent overindulgences.

Easy tricks to keeping you full while juggling a busy holiday schedule:

  • Stash zip locks of your favorite mixed nuts and seeds in your purse or car. Favorites include Trader Joe’s collection of bulk cashews, pistachios, almonds, and pumpkin seeds. These are powerful brain boosting-skin nourishing foods helping to promote satiety with healthy plant-based fats.
  • fresh vegetable sticks (carrots, zucchini, summer squash, celery) sliced and combine with hummus dips, guacamole, yogurt dips for added protein and healthy fats.  
  • Stock fresh antioxidant powered fruits for quick access- personal favorites blueberries, oranges, green apples, pineapples, and bananas.
  • Combine wheat, or gluten-free almond, rice crackers or celery with nut butter.
  • Smoothies aren’t just for breakfast- in a rush make for a great lunch or dinner (especially green smoothies). 
  • Plant-based smoothies are an easy and excellent way to combine protein, healthy fats and carbohydrate without added sugars while upping essential vitamin and minerals. Adding collagen powder (like Vital Proteins Collagen PeptidesTM) ups the protein and supports beautiful skin and nails.

My personal favorite smoothie recipe book is The Blender Girl Smoothies by Tess Masters which provide gluten-free, vegan and paleo recipes. Great immune enhancing suggestions to boot!

This would make an excellent holiday gift for your healthy friends (FYI!).

What’s your favorite smoothie? Let us know! Comment below.