It’s 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’ high energy needs, seeming disinterest in sitting at the table for a meal, and ever-evolving food preferences. It’s no wonder that for many moms of littles, your own nutrition can feel like an afterthought—a “nice to have,” rather than the priority it should be.
But as tough as it can be to prioritize your own nutrition when you’re busy keeping your kids fed and healthy (not to mention safe, clothed, and happy), votre nutritional needs are important, too. As a registered dietician and mom of littles myself, I’ve put together a few things I would invite any mom to consider as she builds a solid foundation for her nutrition—and by extension, her family’s. (And as a bonus, at the end of this article, I’ve included a sample day of eating from my own household to provide you with some inspiration!)
Start by recognizing how you feel and what you need
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’t 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.
To start, I challenge you to take occasional breaks during your day to check in: How am I feeling? Where’s my hunger level right now? When’s 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.
Understand the connection between what you eat and how you feel
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.
Signs of inadequate nutrition can include:
- Weakness and fatigue
- Irritability and/or mood swings
- Recurring headaches
- Disordered eating patterns
- Preoccupation with food
- Dips in breastmilk supply, if breastfeeding
- Gastrointestinal irregularity
- Recurring sickness
- Abnormal sleep cycles
- Irregular menstrual cycles
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 cause première—which for many, is undernourishment—can result in impaired mental health [1], cardiovascular health, metabolic health, bone health, et reproductive health [2]. Inadequate nutrition in the postpartum period, specifically, can increase the chances of developing dépression post-partum.
Start small with one identifiable and measurable goal
Where is the biggest challenge in your day? What leaves you most frustrated?
After you’ve 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:
- “I will wake up 20 minutes earlier to get everyone’s breakfast started.”
- “I will actually use my grocery list and bring it to the store with me.”
- “I will start planning 2-3 meals per week.”
Whatever pain points you identify, pick one, create a goal to resolve it, and don’t add on another one until you feel you’ve mastered the first.
Get yourself on a schedule
It can be so easy to see it’s 11:30 a.m. and you still haven’t eaten a thing. Maybe you’ve 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.
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’re 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.
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.
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
On that note, sharing food with your children is proven to improve language and academics, improve family relationships, improve nutrition, improve mental health, and decrease certain high risk behaviors.
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’re eating, and to take care of your nutritional health.
Get more intentional with meal planning and cooking
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’t feeling two days later at lunchtime? No thanks!
Meal planning doesn’t = cooking ahead, reheating later
Reframing what meal planning means to you can be helpful—and it doesn’t have to mean cooking ahead and reheating later (although if that works for you and your family, by all means, keep at it!).
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’re not desperate and hangry come 5 p.m. Take a look at cet article for more tips about how to get started.
Keep meals and snacks balanced
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’t have to keep reinventing the wheel here—you can and should use this framework when planning your entire family’s meals and snacks, as well!)
Remove or delegate tasks that are too cumbersome
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’ve 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’s feasible, involve your toddler in the cooking—it may take longer and get messy, but if you have the bandwidth, it could be a great moment of connection!
Bottom line: Prioritizing your nutrition is a basic form of self care
Caring for your and your family’s nutrition is a lot! It can feel like you’re 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.
The truth is, a near-empty tank can’t make it very far. It may feel like you can just “push through,” and maybe that’s become your new normal. But you and your family deserve better! If you feel like you’ve been putting everyone’s 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!
Bonus: Sample day of eating
Breakfast (7:30am)
- Mine: Yogurt bowl with chia seeds, berries, coconut flakes, granola, and maple syrup + slice of toast with peanut butter
- My toddler’s: yogurt with smashed fruit, granola + toast strips with peanut butter
Why I like this meal: 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’s portions, but I like having similar foods together to show him that mom enjoys eating them as well.
Snack (10am)
- Mine and my toddler’s: homemade banana carrot muffin
Why I like this meal: We are often on-the-go in the morning, so it’s 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.
Lunch (11:30am-12pm)
- Mine: chicken salad sandwich with leftover veggies and hummus or bagged salad
- My toddler’s: chicken salad, crackers, strawberries
Why I like this meal: 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’s 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’t had time to cut up veggies and other salad toppings.
Snack (3-3:30pm)
- Mine: apple slices and pretzels with peanut butter
- My toddler’s: grapes and cheese cubes
Why I like this meal: I find this afternoon snack is a good reminder for me to fuel if I’m 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.
Dinner (6pm)
- Mine: burrito bowl with steak, chicken, rice, fajita veggies, cheese, guacamole, and sour cream
- My toddler’s: cheese quesadilla and guacamole
Why I like this meal: 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 “safe foods” for him to eat).
Références
- 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.
- 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.
