Nourishing Yourself: The Ultimate Busy Mum's Guide to Easy and Healthy Eating

For most of us, eating healthy becomes more important as we become mothers but motherhood presents a brand new set of challenges. We notice overnight that our priorities, financial situation and time limitations change. Many of us struggle to care for ourselves despite wanting to do so. The early years are filled with caring for our children's basic needs, like feeding, sleeping and changing our babies, ensuring they are happy and healthy. Those challenges shift slowly as our kids become older and we become focused on their social, emotional and educational development. As a result of this shift in priorities, as we move through the different stages of motherhood, we often find ourselves neglecting even our most basic needs like food and sleep.

Sleep is essential to our health but often as mums, we are forced to run on minimal sleep. This is an unfortunate reality of motherhood and there isn´t a lot that we can do about it but I can assure you that it does get better (eventually! Your baby will sleep through the night one day!). A side effect of these short and broken nights is that we often run on coffee and sugar instead of fuelling ourselves effectively. Though we know this is not great for our health, it is significantly harder to make wise decisions with our nutrition when we are in this sleep-deprived state. Our brains struggle to make healthy and wise choices and our bodies are running on autopilot.

In the early days after my daughter was born, I often skipped meals in favour of sleep or found myself so busy caring for my daughter that I would forget to eat. I wish I had known then what I know now; simplicity is king. A peanut butter toast and banana was perfect when your feet are so swollen you can barely stand and cooking ANYTHING sounds exhausting. Cooking something healthy sounded more exhausting! There were also financial challenges that impacted my food choices, and my cooking skills were still quite limited at this stage of life. Because I defined healthy as what I saw on Instagram and in those glossy magazines at the supermarket checkout, it seemed impossible to make healthy, nutritious choices for me and my family. My perception of what is healthy was defined by what I saw on TV and Social Media.

Social Media and television can be a great place to look for recipes and ideas but they are not the only healthy options. I would go so far as to say, that a lot of the simple healthy meals that are eaten all over the world receive very little attention from the media because they do not stand out or do not fit the aesthetic of the creators. Consider things like sandwiches, soups, and ethnic foods that contain beans, lentils and lots of vegetables. They don't look or sound very exciting, or they may even be defined by social media as unhealthy due to an intense focus on one small thing in the food that may be perceived as unhealthy. Often the things that are obtainable to us during seasons of extreme busyness and low energy are the most simple meals. Things like toast with cheese and cucumber on the side or muesli with yoghurt and fruit may be the healthier option because these meals take into consideration our time and energy limitations.

As a busy mum, finding the time and energy to nourish yourself can feel like an uphill battle. Between school runs, work commitments and countless other responsibilities, the kitchen often becomes an exhausting and miserable place, resulting in eating chicken nuggets and pizza multiple times a week (I've been there) or cooking the same meals on repeat. Not only does this become incredibly boring, but it also results in a lower-quality diet and the guilt and shame that may come alongside that.

The guilt and shame that may accompany this comparative view of healthy eating often result in us not wanting to try or feeling trapped in our current habits because healthy eating seems impossible. Contrary to popular belief, there is no perfect diet and no perfect meal. What is good for you is not necessarily good for me. Our time, finances, resources, cooking skills and access to nutritious food have a strong impact on our food choices. Understanding this helps us to make healthy decisions that work for us and our families, not just for a few weeks but for changes that can last a lifetime. By changing this comparative mindset, we can focus on a few simple things that will help us transform our approach to eating, ensuring that we and our families stay healthy without stress. Here’s your ultimate guide to easy and healthy eating.

The Benefits of Ready-Made Meals

Ready-made meals have gotten a bad reputation over the years, but they can be a lifesaver for busy mums. Our modern ready-meals are no longer the 1950s frozen TV dinner. The quality and variety of these meals have improved leaps and bounds in the last 50 years. You do not need to fear frozen meals. When chosen wisely, frozen and premade meals can provide a convenient way to ensure you’re getting balanced nutrition without spending hours in the kitchen.

Why Ready-Made Meals Work:

Time-Saving: They eliminate the need for meal prep and cooking, freeing up valuable time. Often, as mothers, we struggle to have the time to cook and eat a balanced meal. By outsourcing some of these tasks, we can ensure that we have a balanced meal on the table.
Portion Control: They help manage portion sizes, which can aid in maintaining a healthy weight. If weight management is your goal, frozen meals can help you to be more conscious of the calories and nutrients you are consuming. Please ensure that you are consuming enough calories, especially if you are pregnant or breastfeeding! Remember that your needs may vary from those set by the manufacturer.
Variety: Many ready-made options offer a variety of cuisines and flavours, keeping meals exciting. The sheer variety of ready-made meals has increased massively in the last 50 years; we are no longer restricted to 2-3 options; even within these types of meals, focusing on variety benefits our health.

Choosing the Best Ready-Made Meals:

Check the Ingredients: Look for meals with whole, recognizable ingredients with minimal additives and preservatives.
Balance: Ensure the meals contain a good mix of protein, healthy fats, and complex carbohydrates.
Vegetable Content: Opt for meals that include a substantial amount of vegetables. If the vegetable content is lower than ideal, add a small salad or some chopped raw veggies to the plate to balance it out.
Change Things Up: choosing different varieties will help to increase your nutrient intake and prevent boredom.

Meal Planning and Prep: Your Secret Weapons

Meal planning and prep have become very popular tools to maintain a healthy diet but many mothers struggle to find the time and mental bandwidth to execute it on a regular basis. However, these practices not only save time but also ensure that you always have nutritious options available.

Effective Meal Planning:

Set Aside Time: Dedicate a specific time each week for planning your meals. Schedule this into your weekly plan. I have set aside Thursdays for meal planning and shopping. I have also created a meal master list that saves time and mental energy with meal planning (another article for another day). You can meal plan all your meals or just your dinners; do what works best for you.
Create a Menu: Plan a menu that includes breakfast, lunch, dinner, and snacks. Personally, I just plan my dinners but you can plan all meals if that helps. I have a few different breakfasts so I don't find it necessary to plan those. "Failing to plan is planning to fail" is a good reminder of how helpful planning can be when it comes to healthy eating. Remember to add flexibility to it! We know how quickly things can go pear-shaped with kids. It doesn't matter if you eat your Wednesday dinner on a Friday!
Make a Shopping List: Write down all the ingredients you need to avoid multiple trips to the store and keep the basics on hand for when things go wrong or you can't get to the shop. God forbid little Timmy gets sick on Shopping Day and there is nothing for dinner!

Smart Meal Prep Tips:

Batch Cooking: Prepare large quantities of staples like grains, proteins, and vegetables, and store them for easy assembly during the week. You can assemble these as balanced meals or store them in separate containers to use as a mix-and-match meal.
Use Containers: Invest in a variety of storage containers to keep your prepped ingredients organized. I prefer those clear clip boxes in a few different sizes as I find I am more mindful about what I eat when I can clearly see it
Label and Date: Clearly label and date your prepped foods to keep track of their freshness. We don't want to be giving anyone food poisoning!

The Convenience of Protein Shakes

One of the biggest challenges we face as mums is finding time to eat. Protein shakes are a good option for mums needing a quick, nutritious meal or snack. They are especially useful for breakfast or post-workout recovery. I recommend when possible that you make your protein shakes at home as much as possible, not just to save money but store-bought protein shakes tend to lack carbs which are important for brain energy and further support the replenishment of glycogen stores post-workout. If you do need to purchase your shakes (for whatever reason) consider adding a source of carbs with them like toast or even a banana.

Benefits of Protein Shakes:

Quick and Easy: They require minimal preparation and can be consumed on the go.
Nutrient-Rich: When made with the right ingredients, they can provide a balanced mix of protein, healthy fats, and carbohydrates.
Customizable: You can tailor them to your taste and nutritional needs by adding fruits, vegetables, and other supplements.

Building a Balanced Protein Shake:

Base: Start with a liquid base such as water, milk, or a milk alternative.
Protein Source: Add a scoop of protein powder or Greek yoghurt.
Fruits and Veggies: Incorporate a handful of fruits and a handful of greens like spinach or kale.
Healthy Fats: Include a source of healthy fat like avocado, nut butter, or flaxseeds.
Extras: Enhance the flavour and nutrition with extras like chia seeds, honey, or cinnamon.

Additional Tips and Tricks for Saving Time and Money

Grocery Delivery Services: Utilize grocery delivery or pickup services to save time shopping.
Double-Up Recipes: When cooking, double the recipe and freeze half for future meals.
Slow Cookers and Instant Pots: These appliances can cook meals with minimal effort and supervision.
Buy in Bulk: Purchase staples like grains, beans, and nuts in bulk to save money and reduce trips to the store. This tip may not be relevant to your area so please do your research beforehand. The international aisle in your local supermarket may also offer some bulk-buy items for a good price.
Simplify Recipes: Choose recipes with fewer ingredients and steps to streamline cooking. Frozen or canned fruits and vegetables can also help to save time and energy with food preparation.

The Importance of Structured Eating Times

Amidst the hustle and bustle of daily life, it’s crucial to establish structured eating times. This not only aids in better digestion but also helps regulate your appetite and energy levels.

Benefits of Structured Eating Times:

Improved Digestion: Regular meal times help your digestive system function more efficiently as it
Better Appetite Control: Consistent eating times prevent overeating and help manage hunger.
Enhanced Energy Levels: Eating at regular intervals keeps your blood sugar stable, reducing energy crashes.

Implementing Structured Eating:

Set Meal Times: Designate specific times for breakfast, lunch, dinner, and snacks.
Stick to a Routine: Try to eat at the same times every day to create a stable routine.
Mindful Eating: Focus on your meals without distractions to enhance satisfaction and awareness.

Conclusion:

One of the biggest challenges faced by mothers is finding time to prioritize their health. While we aspire to eat well and care for ourselves, time constraints often make it seem almost impossible. By shifting our focus from society's standards of healthy eating to simpler meals, incorporating ready-made options and protein shakes, and embracing meal prep and planning, we can make nourishing ourselves more achievable. It's important to redefine what healthy means to us personally and let go of perceived notions. Remember, taking care of your health doesn’t have to be complex or time-consuming. With some planning and the right resources, you can enjoy nutritious meals and a balanced lifestyle. Ultimately, a truly healthy diet should align with your personal tastes, and preferences, and fit within your time and financial constraints.

RESOURCES:

Sind fertiggerichte ungesund: es kommt drauf an (deutsch/german)

Anja Gribhofer

12.07.2022

https://www.rnd.de/lifestyle/sind-fertiggerichte-ungesund-es-kommt-drauf-an-2LFNO7LWLBCWPP7I4GX4WPSNWU.html