It’s not really a hard life being a baby! I would love to exist in a gentle cycle of eat-play-sleep all day. Atticus has the eating part down to a fine art, has begun to play with things around him and likes to keep me guessing on the sleep. Sometimes he will take a little cat nap and sometimes he will nap for hours.

Earlier this week, he slept in the car on the way into town, slept all the way through my chiropractor appointment, kept sleeping through errands in two stores (where I ran into people and had lots of chats) and continued to sleep while I paused in the Botanical Gardens to pump and then drove home again. He woke up back in the same spot as if nothing had happened and yet had been on all those great domestic adventures. But this morning, he stirs every time a kiskadee chirps outside or I dare to breathe differently. Keeping me on my toes already I guess!

At least the eating part is simple at this stage. He’s on a combo of formula and breast milk but it all goes in a bottle and he doesn’t seem to mind what he gets. Long may it continue! I am looking forward to the weaning stage though – although not as much as Arloe (the puppy) who is going to have a lot of fun when the Cheerios start flying around. So far, she knows she’s not supposed to lick the baby but I am not sure that will stick when he’s covered head to toe in yoghurt.

Giving Chloe (my first) a healthy start was easy. If you’ve never had sugar then you don’t know you want it. I remember her being offered a cookie at a party and she asked if they had any chickpeas instead. Gosh that was a proud moment ha! Of course, eventually she had cookies and cake and juice and all the other less healthy but unavoidable stuff (if you are going to be social and exist in the real world). What this meant though was that Belle was introduced to it younger – as she was simply around it earlier.

As we’re kind of back at the beginning again, I’m hoping we can give Atticus a prolonged healthy start too. The girls are pretty healthy by choice these days and are especially good at getting their protein in. If that’s something they can pass along to him, I’ll be for ever grateful. One of the best habits we can raise our kids with is to always look for the protein in their meals and snacks.

Protein’s important and almost everyone knows it these days. The amino acids protein provides have so many essential roles in the body, supporting everything from muscle growth and recovery, to immune function and liver health. Menopausal women in particular are on a new protein kick, understanding that focusing on muscle mass is a better pathway to healthy body composition than “doing more of what used to work” (calorie restriction and intense exercise.) But for everyone (regardless of male, female, hormonal – or not) crucially, protein is also extremely satiating, meaning that it makes you feel full. It also helps to slow the release of sugars from any carbs that you eat and so the overall glycemic load is less.

This means better balanced blood sugar – which means less chance of obesity, type 2 diabetes, cancer and heart disease, and improved mental health outcomes too.

Protein at meal times is fairly easy. If you eat animal products then meat, fish, eggs and dairy are all easy sources. If you are plant based, then combining a variety of vegan proteins is also effective (things like beans, lentils, whole grains, nuts, seeds, tofu, tempeh, edamame and quinoa). Snack time can be trickier though, especially if you are stuck in a rut of fruit and nuts, so here are some ideas to help you.

Animal-based

1. Salmon protein pots

Try making the sun-dried tomato and wild rice salad from our healthy kickstart (go to miles.bm or waterfrontwellness.bm for your digital copy) and then pop small portions into tupperware with a small piece of salmon (eg half a fillet) and some fresh spinach leaves. Or just try salmon, spinach and walnuts with a little olive oil and lemon juice as dressing if you don’t have time to make the salad.

2. Grass-fed jerky

Cows that have been fed grass vs corn/soy have a much higher omega 3 consumption, meaning that the meat (or dairy) you consume from them is far more healthy and less inflammatory. Jerky can be a great protein rich snack but picking grass-fed is ideal for this reason. Try to avoid highly seasoned options. As a rule of thumb, if you don’t understand the ingredients on a label, don’t eat it.

3. Organic Greek yoghurt with Holy Crap cereal

Generally my recommendations are dairy-free but for those who are OK with dairy, an organic plain Greek yoghurt is a good protein-rich option. Add in some Holy Crap cereal (Miles) for flavour/texture and extra protein/fibre.

4. Chicken & avocado

Instead of making chicken salad with mayo, use mashed avocado instead. Add lemon juice, salt and black pepper for seasoning and to prevent the avocado browning. If you do this in advance, store in an airtight container to preserve freshness. Either have this alone or on a rice cake or oatcake. It’s so easy and so good. I use the grilled chicken breasts from Miles deli to save time (and because I hate handling raw chicken).

5. Eggs

Boiled eggs, scrambled eggs, mini frittatas prepped in advance. Eggs can be such a simple and easy snack. Bonus – they are packed with brain boosting choline too. Try and buy organic so that the fats within the eggs are healthier and less inflammatory.

Plant-based

6. Fruit & nuts

If you’re bored of this it’s probably because you’ve got stuck in an apple and almonds habit. Try a kiwi and pistachios, a bowl of berries and two or three Brazils, pineapple and a handful of pumpkin seeds. Eating a variety is great as it exposes you to different vitamins and minerals as well as keeping things more interesting.

7. Siggi’s plant-based yoghurt and Holy Crap cereal

Siggi’s plant based yoghurt is my current favourite and contains it’s own hit of protein (unusual for a plant-based yoghurt option). Add in the Holy Crap and you are good to go.

8. Hummus & oatcakes

Bored of this too? I’ve been recommending this for ever so if you are bored of this, try switching up hummus flavours (Bermyfresh have some delicious options) or simply adding a few sun-dried tomatoes or olive tapenade to the top of your existing brand. Adds a great punch of flavour!

9. GoMacro

Still my favourite bar on the market but always make sure you choose the higher protein options (10g protein or more). These do contain some sugars too so are more suitable for active days. The Salted Caramel option is so good! Miles have tons of options, as do a few other grocery stores. If I am at my desk or more sedentary, I usually just have half.

10. Edamame

Steamed edamame with a squeeze of lime and salt is so delicious. It doesn’t just have to be an appetiser for sushi nights. Break it out as a snack at home! You’ll find edamame in pods in the freezer section of most grocery stores. Try and pick a non-GMO brand. You can also buy dried edamame snacks for a more office-friendly option.

• 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 Somorjay Burns BA Hons, Dip ION, BNTA is a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in Britain. Join Catherine on Facebook: facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda