Some days, you probably find yourself snacking on baby puffs more often than eating a sit-down meal. In fact, finding the time to fix yourself home-cooked, nutritious meals can seem impossible.
“Many parents prioritize their children and forget to work on their own health,” says Kristen Smith, registered dietitian and founder of the blog 360 Family Nutrition. However, as Smith adds, “A diet filled with sugary and high-fat foods can leave you feeling lethargic and sluggish.”
Here are some tips to eating a balanced diet — even with the busiest of schedules.
1. Get in your daily requirements
Eat a balanced diet rich in nutrients such as folic acid, iron, calcium, vitamin D and essential fatty acids, according to Tamara Melton, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Be sure to include plenty of lean protein, such as chicken, fish, yogurt, eggs or beans. Fill up on low-calorie, nutrient-packed fruits and vegetables. Eat nuts, oils and seeds sparingly to get your fill of essential fatty acids.
“Moms under the age of 30 also need to pay special attention to calcium intake because their bones are still developing,” says Melton. You can find calcium in dairy foods, such as cheese and milk, or nondairy sources, such as tofu, chia seeds and dark leafy greens like kale and spinach.
2. Take a look at your plate
Want a visual way to ensure that you get in all of your nutritional requirements each day? “I am a huge proponent of the plate method — aim to fill half the plate with fruits and vegetables, one-fourth with a lean protein and one-fourth with a whole grain,” says Smith.
3. Don’t skip meals
Too busy for breakfast? According to Smith, “Eating a meal or snack every three to four hours while awake is imperative to maintaining a healthy weight.”
She points to protein bars and shakes as perfect solutions for a healthy meal on the go. “Try to choose a protein product with at least 10 grams of protein per serving,” she advises. Be sure to check the sugar content to make sure it’s not too high.
4. Snack on energy-boosting foods
For a quick pick-me-up, choose complex carbs, like whole grains or fiber-rich fruits — berries or apples are great on-the-go options. Pair these with a lean protein, such as low-fat yogurt or string cheese, or heart-healthy nuts or nut butters. “These kinds of foods are quick and easy — and will give you the energy you need,” says Melton.
5. Plan ahead
A little preparation goes a long way. “I always recommend busy parents plan their meals and snacks ahead for the day, taking into account their agendas,” says Smith.
Look at your goals for the day, your to-do list and your meetings, and plan meals accordingly. If you have meetings all morning, you may need to pack some small snacks to take with you. Planning ahead ensures those snacks are healthy and not purchased from a vending machine. You can also hire a caregiver for just when you need the extra help the most.
6. Prep meals on the weekend
Don’t have time on weeknights to prepare your own healthy meals? “My secret is weekly or biweekly meal prep,” says Smith.
Take advantage of downtime on the weekends to do some legwork for the week ahead. If your partner is around, have him take care of the kids while you peel, chop and slice those veggies. By sneaking in a few spare moments on the weekend to prepare your veggies, you’ll save time during the week and make healthy cooking much more attainable.
7. Use a slow cooker
Slow cookers can also be a lifesaver for quick, easy meal preparation, since it does all the work for you while you’re out and about. Simply prep your ingredients, add them to the slow cooker and let them simmer until done — it’s that easy!
“One of my favorite recipes is to throw some chicken together with salsa in the slow cooker,” says Smith. “I then make the chicken into several meals, like salads and tacos, or I just eat it alone.”
8. Take a multivitamin
Taking a postnatal supplement while breastfeeding is popular, but what about when you’re not nursing? Multivitamins are a great option and ensure that you’re still getting your daily fix of essential vitamins.
Melton recommends taking an additional vitamin D supplement, especially in the winter months when sunlight is limited. Check with your doctor to determine the amount that’s right for you.
“Learning to eat well while taking care of a family takes time,” says Melton. “Be patient with yourself — it gets easier.”
