Busy Mom’s Diet and Health

If you are a mom, you are probably busy. What mom isn’t? Whether changing diapers, helping with schoolwork, doing laundry or lending a listening ear to a distraught middle schooler. There is no phase of motherhood where prioritizing our own health comes completely easy and without resistance. This busy moms diet and health plan outlined below is meant to be a simple jump-start plan that anyone can follow.

The great news is that with a little bit of slowing down, reflection and planning, we can change the trajectory of our health. When we take control of our own health, many other aspects of life can suddenly fall into place. Sleep can improve, moods are lifted, hormones better balanced and even relationships can change for the better.

Here are some unique challenges that busy moms face when it comes to their health:

• Lack of sleep. This is probably one of the biggest hurdles I have seen for myself and for many other moms. If you have a baby, this is partially out of your control. Often we stay up late by choice to have some “me time.”

• Chaotic eating. In the midst of the chaos of raising kids and being nurse, cook, cleaner,  meal planner, teacher or homework assistant, chauffeur, and counselor, busy moms can just grab “whatever” they can find that’s quick and easy. Sometimes it’s even the leftovers of the kids’ meals or handfuls of goldfish while packing lunches.

• Stress eating. This often goes along with staying up late for many moms. What better time to eat a junk food than late at night when little ones are not asking for a bite? We can also easily convince ourselves that we worked hard that day, so we “deserve” it.

• Jumping on the latest “diet” bandwagon. Not all diets are inherently bad to follow if and only if they are either something you can sustain for the rest of your life or they are truly putting you on the road to eating healthy for the rest of your life. Going on extreme diets can cause disordered eating, confusion around what is actually healthy or not and keep you on a weight yo-yo.

If you are like me, you really want a simple, step-by-step plan for improving health. We are all wired differently, with different health goals and obstacles. This simple plan outlined below can get you started and on your way to feeling your absolute best… so you can thrive as a busy mom!

1. Keep a food diary for three days.

Keeping a food diary is one powerful tool that literally only requires a few extra minutes a day, a pen and paper. Every day, write down what you eat and how much. If you want to, you can measure. But don’t feel that you have to pull out the measuring cups and spoons if that is overwhelming. If you eat cereal in the morning, write down what kind and how many bowls. Write down the time of your meal or snack, and if possible your hunger level on a 1-10 scale. Commit to doing this for a whole week. Trust me, it is worth it.

2. Aim for at least 7-8 hours of sleep each night with no screens 1 hour before bedtime.

This is such a hard one for many of us moms, especially the night owls out there who just need some alone time. It is so crucial that we get adequate sleep if possible, so this might mean prioritizing getting our own kids to bed a little earlier. Sleep can affect cravings for unhealthy foods and even affects hormone balance. Check out my post for more details on this! These can be hard habits to break, but commit to reading instead of looking at screens in bed.

3. Walk daily.

If you already have an exercise routine, that’s great! If you are able to get outside and walk, make it a daily habit. Even if you take the kids with you on your walk, that’s great too. The kids can benefit from getting outside and getting more movement as well! One study shows that walking decreases the chance of diseases such as cancer and heart disease, and many studies have shown that even small amounts of exercise can decrease risk of depression.

4. Avoid nighttime snacking.

This is an easy way to see improvements in health and weight loss! Yes, it may feel hard for the first few days, but when your body adjusts, it will be much easier. As moms, we tend to snack at night as a form of relaxation. Be sure to find another relaxing activity (such as a bath) and maybe even sip on some decaf tea to replace the munching.

5. Find your “trouble spots.”

The food diary you kept should help you see where you are most vulnerable. Is it late afternoon while cooking dinner? Maybe you’re really hungry and just grabbing handfuls of whatever snack you can find. Maybe it’s late night eating?  Becoming aware of those times of the day can help us cut out the junk foods. If it comes in a package, it’s probably ultra-processed. Cookies, chips, brownies, fast foods, and even most granola bars have a long list of ingredients which do not occur naturally in our environment. These “foods” are far from what God intended our bodies to be nourished with. They taste amazing and are hard to resist, but if you cut them out for a while, then whole foods taste better and better.

6. Eat more fruits and vegetables.

If your diet typically contains a lot of processed foods, start with just adding a fruit and/or vegetable to your meals. Snack foods tend to be where we get a lot of processed foods, so try replacing them with a handful of nuts and fruit or some veggies and hummus. Fruits and vegetables are full of fiber, which not only fills us up but also improves gut health. Check this post out for more tips on how to develop healthy eating habits!

7. Be committed to always improving on your own health journey.

This is the most important part of a busy mom’s diet and health plan, because many of us have an “all or nothing” mentality. Maybe you have even tried many diets before and are stuck in “diet mentality.” When this is the case, you may beat yourself up when you “slip up” and get “off plan.” Remember that it is what you eat on a consistent basis that determines your health. Over time, you can get more consistent in making healthy choices, even if you are not perfect.

If weight loss is your goal, the more whole, unprocessed (or minimally processed) foods you eat, the faster you can reach your goal. The food industry has one goal: to make money. They do not make money by nourishing your body. They make money when they get you hooked on their foods.

If you find yourself hooked on processed foods (and yes, this can even be organic granola bars!) then you must read The End of Overeating by David Kessler. He goes into great detail about what the food industry is all about, and how you can overcome this. You might even find yourself shocked as to the great lengths they go to so that you are hooked on their foods.

Ultra-processed foods are part of our culture, and it is seen as extreme dieting to avoid them. But it was not until recent history that we even had such foods bombarding us. Even pet stores sell candy bars at their checkout!

After you keep your food diary for one week, pay close attention to when and what processed foods you are eating. Maybe it’s every meal. Maybe it’s only late at night after the kids are in bed, that you’re reaching for a bowl of ice cream or another “treat.” Pick one time of the day when you are eating junk foods and replace it with a healthier choice.

Be Patient with Yourself

As a busy mom, you must be patient with yourself and give yourself grace when life happens and eating is not “perfect.” You can give your kids a wonderful gift by modeling healthy choices and being committed to your own health journey. A busy mom’s diet and health plan can have a positive impact on the whole family.