{"id":24442,"date":"2026-05-26T08:00:00","date_gmt":"2026-05-26T13:00:00","guid":{"rendered":"https:\/\/naturalwomanhood.org\/?p=24442"},"modified":"2026-05-26T08:04:36","modified_gmt":"2026-05-26T13:04:36","slug":"nutrition-for-mom","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/nutrition-for-mom\/","title":{"rendered":"Dar prioridad a la nutrici\u00f3n como mam\u00e1 de ni\u00f1os peque\u00f1os"},"content":{"rendered":"\n<p>It\u2019s no secret that moms have a seemingly endless to-do list, and that providing food for the family often tops that list. Moms of toddlers and young children feel this in a particular way with young kids\u2019 high energy needs, seeming disinterest in sitting at the table for a meal, and ever-evolving food preferences. It\u2019s no wonder that for many moms of littles, your own nutrition can feel like an afterthought\u2014a \u201cnice to have,\u201d rather than the priority it should be.&nbsp;<\/p>\n\n\n\n<p>But as tough as it can be to prioritize your own nutrition when you\u2019re busy keeping your kids fed and healthy (not to mention safe, clothed, and happy), <em>your<\/em> nutritional needs are important, too. As a registered dietician and mom of littles myself, I\u2019ve put together a few things I would invite any mom to consider as she builds a solid foundation for her nutrition\u2014and by extension, her family\u2019s. (And as a bonus, at the end of this article, I\u2019ve included a sample day of eating from my own household to provide you with some inspiration!)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-start-by-recognizing-how-you-feel-and-what-you-need\"><span id=\"start-by-recognizing-how-you-feel-and-what-you-need\">Start by recognizing how you feel and what you need<\/span><\/h2>\n\n\n\n<p>Have you ever (finally) sat down to dinner with your family, only to find yourself scarfing down your own food before someone inevitably needs something? Or found yourself eating the most random assortment of leftovers at lunch time just to ensure all the scraps don\u2019t go to waste? If so, you may have already recognized some things that you would like to improve about your nutrition, relationship with food, or how you prioritize nutrition for your family.<\/p>\n\n\n\n<p>To start, I challenge you to take occasional breaks during your day to check in: How am I feeling? Where\u2019s my hunger level right now? When\u2019s the last time I ate? What have I eaten today? Identify patterns throughout your day or week to help you identify where you may need more attention.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-understand-the-connection-between-what-you-eat-and-how-you-feel\"><span id=\"understand-the-connection-between-what-you-eat-and-how-you-feel\">Understand the connection between what you eat and how you feel<\/span><\/h3>\n\n\n\n<p>Before making any changes, understand how nutritional deficiencies, even unintentional, can have a profound impact on physical and mental health, especially in your childbearing years.<\/p>\n\n\n\n<p>Signs of inadequate nutrition can include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weakness and fatigue<\/li>\n\n\n\n<li>Irritability and\/or mood swings<\/li>\n\n\n\n<li>Recurring headaches<\/li>\n\n\n\n<li>Disordered eating patterns<\/li>\n\n\n\n<li>Preoccupation with food<\/li>\n\n\n\n<li>Dips in breastmilk supply, if breastfeeding<\/li>\n\n\n\n<li>Gastrointestinal irregularity<\/li>\n\n\n\n<li>Recurring sickness<\/li>\n\n\n\n<li>Abnormal sleep cycles<\/li>\n\n\n\n<li>Irregular menstrual cycles<\/li>\n<\/ul>\n\n\n\n<p>The challenge with this list is that well-meaning family, friends, and healthcare professionals may chalk many of these symptoms up to being postpartum or just generally being a mom. However, going too long without identifying the <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4288963\/\" target=\"_blank\" rel=\"noreferrer noopener\">root cause<\/a>\u2014which for many, is undernourishment\u2014can result in impaired mental health [1], cardiovascular health, metabolic health, bone health, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12655777\/#sec5-nutrients-17-03505\" target=\"_blank\" rel=\"noreferrer noopener\">and<\/a> reproductive health [2]. Inadequate nutrition in the postpartum period, specifically, can increase the chances of developing <a href=\"https:\/\/naturalwomanhood.org\/postpartum-nutrition\/\" target=\"_blank\" rel=\"noreferrer noopener\">postpartum depression<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-start-small-with-one-identifiable-and-measurable-goal\"><span id=\"start-small-with-one-identifiable-and-measurable-goal\">Start small with one identifiable and measurable goal<\/span><\/h2>\n\n\n\n<p>Where is the biggest challenge in your day? What leaves you most frustrated?&nbsp;<\/p>\n\n\n\n<p>After you\u2019ve taken some time to identify your pain points, come up with a goal to target for a few weeks. This can look as simple as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cI will wake up 20 minutes earlier to get everyone\u2019s breakfast started.\u201d<\/li>\n\n\n\n<li>\u201cI will actually use my grocery list and bring it to the store with me.\u201d<\/li>\n\n\n\n<li>\u201cI will start planning 2-3 meals per week.\u201d<\/li>\n<\/ul>\n\n\n\n<p>Whatever pain points you identify, pick one, create a goal to resolve it, and don\u2019t add on another one until you feel you\u2019ve mastered the first.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-get-yourself-on-a-schedule\"><span id=\"get-yourself-on-a-schedule\">Get yourself on a schedule<\/span><\/h2>\n\n\n\n<p>It can be so easy to see it\u2019s 11:30 a.m. and you still haven\u2019t eaten a thing. Maybe you\u2019ve been running on coffee all morning and you feel depleted. No one has the exact same needs or schedule, but if you find your mornings are particularly hectic, consider making a protein- and fiber-filled breakfast within 1-2 hours of waking a priority. This will give your brain and body the necessary fuel to get through the hurried morning.<\/p>\n\n\n\n<p>Another tool that could be beneficial is adding snacks between your meals. Many of us are constantly on the go, so adding in that additional nutrition can be crucial to getting through your tasks without feeling like you\u2019re about to crash or raid the kitchen the next chance you get. You can do this by prepping some quick, balanced snacks the night before, or throwing a few high-quality protein bars in your bag.<\/p>\n\n\n\n<p>The idea of snacking may be difficult for some for a variety of reasons: believing snacking is bad; not planning snacks into your schedule; or not having food available. But if you find that you are running on fumes by the time your next meal comes, or, if you find that you are frequently experiencing any of the symptoms listed above, consider making this a priority.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-if-you-are-with-your-kids-during-the-day-use-your-kids-meal-and-snack-times-as-a-cue-for-you-to-eat-as-well\"><span id=\"if-you-are-with-your-kids-during-the-day-use-your-kids-meal-and-snack-times-as-a-cue-for-you-to-eat-as-well\">If you are with your kids during the day, use your kids\u2019 meal and snack times as a cue for you to eat as well<\/span><\/h3>\n\n\n\n<p>On that note, <a href=\"https:\/\/acpeds.org\/the-benefits-of-the-family-table\/\" target=\"_blank\" rel=\"noreferrer noopener\">sharing food<\/a> with your children is proven to improve language and academics, improve family relationships, improve nutrition, improve mental health, and decrease certain high risk behaviors.&nbsp;<\/p>\n\n\n\n<p>It can also be a benefit to you. It can be a reminder to slow down, connect with your children, teach your children about the food they\u2019re eating, and to take care of your nutritional health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-get-more-intentional-with-meal-planning-and-cooking\"><span id=\"get-more-intentional-with-meal-planning-and-cooking\">Get more intentional with meal planning and cooking<\/span><\/h2>\n\n\n\n<p>Meal planning can be a triggering thought for some. Spending hours in the kitchen on a Sunday only to be left with a meal that you aren\u2019t feeling two days later at lunchtime? No thanks!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-meal-planning-doesn-t-cooking-ahead-reheating-later\"><span id=\"meal-planning-doesnt-cooking-ahead-reheating-later\">Meal planning doesn\u2019t = cooking ahead, reheating later<\/span><\/h3>\n\n\n\n<p>Reframing what meal planning means to you can be helpful\u2014and it doesn\u2019t have to mean cooking ahead and reheating later (although if that works for you and your family, by all means, keep at it!).&nbsp;<\/p>\n\n\n\n<p>For some, meal planning could simply look like tagging two recipes that look yummy, adding the ingredients to your grocery list, and placing an online order for them. It could mean looking through the fridge and freezer in the morning, seeing you have rice, frozen veggies and chicken, and deciding to find a crockpot meal that uses those ingredients so dinner will be ready once everyone is hungry. There are a variety of ways to add more forethought to your meals so you\u2019re not desperate and hangry come 5 p.m. Take a look at <a href=\"https:\/\/www.crystalkarges.com\/blog\/how-meal-planning-can-save-your-motherhood\" target=\"_blank\" rel=\"noreferrer noopener\">this article<\/a> for more tips about how to get started.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-keep-meals-and-snacks-balanced\"><span id=\"keep-meals-and-snacks-balanced\">Keep meals and snacks balanced<\/span><\/h3>\n\n\n\n<p>When planning meals and snacks, include a combination of carbohydrates (preferably ones with fiber!), protein, and fat. This will not only ensure you meet your nutritional needs, but will also leave you more satiated. (And you don\u2019t have to keep reinventing the wheel here\u2014you can and should use this framework when planning your entire family\u2019s meals and snacks, as well!)&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-remove-or-delegate-tasks-that-are-too-cumbersome\"><span id=\"remove-or-delegate-tasks-that-are-too-cumbersome\">Remove or delegate tasks that are too cumbersome<\/span><\/h3>\n\n\n\n<p>I have recently learned that I cannot make intensive, from-scratch dinners multiple nights per week. I often start cooking just as my toddler decides he needs every bit of my attention. That just results in a cranky mom and toddler. If this sounds like you, try utilizing the crockpot to cook for you during the day. Rely on a tried and true 30-minute meal to make instead of attempting a 5-star meal that you\u2019ve never made before (and if the latter fills your cup, save it for the weekend when your partner is around). Work with your partner or another caretaker to watch your children while you get dinner ready. Or, if it\u2019s feasible, involve your toddler in the cooking\u2014it may take longer and get messy, but if you have the bandwidth, it could be a great moment of connection!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-bottom-line-prioritizing-your-nutrition-is-a-basic-form-of-self-care\"><span id=\"bottom-line-prioritizing-your-nutrition-is-a-basic-form-of-self-care\">Bottom line: Prioritizing your nutrition is a basic form of self care<\/span><\/h2>\n\n\n\n<p>Caring for your and your family\u2019s nutrition is a lot! It can feel like you\u2019re running a never-ending marathon, and it can be so easy to push past the signs that our body gives us to slow down and take care of our nutritional needs.<\/p>\n\n\n\n<p>The truth is, a near-empty tank can\u2019t make it very far. It may feel like you can just \u201cpush through,\u201d and maybe that\u2019s become your new normal. But you and your family deserve better! If you feel like you\u2019ve been putting everyone\u2019s needs in front of your own for longer than you can remember, take this read as a sign to take a breather, and consider what changes you might need to start reprioritizing your needs. Eating intentionally and sufficiently is a way to prioritize yourself so you can show up for your family. Plus, your kids will see you being intentional with your food, and will learn to follow suit!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-bonus-sample-day-of-eating\"><span id=\"bonus-sample-day-of-eating\">Bonus: Sample day of eating<\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-breakfast-7-30am\"><span id=\"breakfast-730am\">Breakfast (7:30am)<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mine: Yogurt bowl with chia seeds, berries, coconut flakes, granola, and maple syrup + slice of toast with peanut butter<\/li>\n\n\n\n<li>My toddler\u2019s: yogurt with smashed fruit, granola + toast strips with peanut butter<\/li>\n<\/ul>\n\n\n\n<p><strong>Why I like this meal:<\/strong> I make yogurt bowls often because I can pack them with lots of tasty nutritionally dense foods. Chia seeds, coconut and peanut butter are great fat sources, while fruit, chia seeds, and granola provide fiber. His meal also provides a good amount of iron, vitamin C and calcium. I scale down my toddler\u2019s portions, but I like having similar foods together to show him that mom enjoys eating them as well.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-snack-10am\"><span id=\"snack-10am\">Snack (10am)<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mine and my toddler\u2019s: homemade banana carrot muffin<\/li>\n<\/ul>\n\n\n\n<p><strong>Why I like this meal<\/strong>: We are often on-the-go in the morning, so it\u2019s helpful to have an easily transportable snack. These muffins have been our fiber-filled go-to in the last few weeks. I made a large batch of these muffins to use up some carrots and mushy bananas in the fridge.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-lunch-11-30am-12pm\"><span id=\"lunch-1130am-12pm\">Lunch (11:30am-12pm)<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mine: chicken salad sandwich with leftover veggies and hummus or bagged salad<\/li>\n\n\n\n<li>My toddler\u2019s: chicken salad, crackers, strawberries<\/li>\n<\/ul>\n\n\n\n<p><strong>Why I like this meal<\/strong>: Admittedly, lunch is a challenge and often feels rushed. I try my best to prepare something ahead of time, or have leftovers at the ready. I make chicken salad now and again because it\u2019s a fan favorite in my house, and is incredibly versatile. I also am a huge fan of bagged salads that come with toppings already included, especially if I haven\u2019t had time to cut up veggies and other salad toppings.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-snack-3-3-30pm\"><span id=\"snack-3-330pm\">Snack (3-3:30pm)<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mine: apple slices and pretzels with peanut butter<\/li>\n\n\n\n<li>My toddler\u2019s: grapes and cheese cubes<\/li>\n<\/ul>\n\n\n\n<p><strong>Why I like this meal<\/strong>: I find this afternoon snack is a good reminder for me to fuel if I\u2019m hungry, and another opportunity to eat and connect with my child. For our snacks, I try to pair a fiber source with protein and\/or fat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-dinner-6pm\"><span id=\"dinner-6pm\">Dinner (6pm)<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mine: burrito bowl with steak, chicken, rice, fajita veggies, cheese, guacamole, and sour cream<\/li>\n\n\n\n<li>My toddler\u2019s: cheese quesadilla and guacamole<\/li>\n<\/ul>\n\n\n\n<p><strong>Why I like this meal<\/strong>: A hearty meal with protein, fat, and fiber that helps me meet my own nutritional needs, with bits that I can pick and choose from to help expose my toddler to new foods (while ensuring there are enough \u201csafe foods\u201d for him to eat).&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-references\"><span id=\"references\">References<\/span><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Bodnar LM, Wisner KL. Nutrition and depression: implications for improving mental health among childbearing-aged women. Biol Psychiatry. 2005 Nov 1;58(9):679-85. doi: 10.1016\/j.biopsych.2005.05.009. Epub 2005 Jul 25. PMID: 16040007; PMCID: PMC4288963.&nbsp;<\/li>\n\n\n\n<li>Maugeri A, Barchitta M, Favara G, Magnano San Lio R, Ojeda-Granados C, Alonzo E, Bellavia D, Bonaccio M, Di Nucci A, Donfrancesco C, Esposito S, Gandullia P, Giavaresi G, Giroli M, Grigolo B, Grassi F, Leonardi F, Proietti E, Sciacca L, Iacoviello L, Agodi A. The Role of Diet in Women of Childbearing Age: Current Evidence Supporting Nutritional Recommendations. Nutrients. 2025 Nov 9;17(22):3505. doi: 10.3390\/nu17223505. PMID: 41305556; PMCID: PMC12655777.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"\u00a1Porque lo que comes tambi\u00e9n importa!","protected":false},"author":152,"featured_media":24443,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5392],"tags":[6539],"class_list":{"0":"post-24442","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-and-nutrition","8":"tag-nutrition","9":"cs-entry","10":"cs-video-wrap"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - 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