As a busy mum, it can be so difficult to find time to prepare nutritious meals and snacks for yourself and your family. But eating a balanced diet is crucial for maintaining energy levels, managing a healthy weight and modelling good habits for your kids. The key is finding a healthy eating strategy that works with your busy lifestyle.
First, make sure you’re getting enough of the major food groups each day – fruits, vegetables, whole grains, lean protein and dairy. Keep fruits and veggies front and centre at meals and snacks. Opt for whole grain breads, pastas, and brown rice over refined options. Choose lean proteins like chicken, fish, beans, eggs and Greek yoghurt. And don’t skip the dairy – it provides so many nutrients like calcium, vitamin D and protein.
Planning out meals and snacks for the week can save you time and help you eat balanced. Cook extra chicken breasts, grains or veggie side dishes on the weekend to use in lunches and dinners during the week. Prepping healthy snacks like trail mix, cut up veggies, hummus and yoghurt keeps you fuelled on the go. Remember to eat the rainbow! Colourful plates are healthy plates!
Be realistic – no one eats perfectly 100% of the time. Some top tips:
- Plan your meals and do the food shop with a shopping list.
- Allow yourself a little bit of what you fancy occasionally WITHOUT guilt.
- Share dessert with the kids rather than denying yourself completely.
- Swap takeaway for homemade pizza or burgers using lean proteins and lots of veggie toppings.
- Don’t be afraid to rely on grab-and-go healthy convenience foods sometimes too – pre-packed sandwiches with high protein content, pre-washed greens, frozen fruits and veggies, canned beans, rotisserie chicken, etc.
Also, it’s also important to listen to your body’s hunger and fullness cues. Eat when you’re hungry (don’t force yourself to when you’re not), and focus on whole, minimally processed foods whenever possible. Also, try to stop when you’re satisfied, which may be before cleaning your plate. Slow down and savour meals without distractions when you can. Stay hydrated with water throughout the day.
With a little planning and self-compassion, you can find a healthy, balanced diet schedule that keeps you feeling your best while still accommodating your busy lifestyle. The habits you build now will pay off for years to come!
If you need any help building the basics, please reach out. I can help with planning and balancing meals, ensuring you’re focussing on the right things. It takes time to establish new habits but it’s totally worth it in the long run.
