Healthy Diet as a Working Mum

Updated: Jun 18, 2019

The article, as it was just featured on popular website and app MyBump2Baby Expert Articles

Staying healthy, balanced and energised is every mum’s goal – for herself and for the family, but when you’re working as well as taking care of the children, time is of the essence. Getting children ready for the day, preparing breakfast and arranging your own day means that mornings are very hectic and time-constricted.

I know this from experience and that’s why I wanted to share some tips with you to make your days a little bit more balanced.


Firstly, don’t be tempted to go for the ‘quick-and-easy’ –option or skip breakfast altogether. Make sure you eat breakfast. Period.

If you’re used to skipping breakfast or choosing a sugary breakfast cereal, you’re bound to feel tired by the time you get to work – let alone surviving till lunchtime or even snack time. Instead, swap sugar for recharging foods such as oats, nuts, seeds, fruits or unflavoured yogurt.

Make a batch of coconut overnight oats the night before and then have them while your kids have breakfast or eat it on the go. They’re a really simple way to get your vitamins, protein, fibre and good carbohydrates in at the start of the day. You can add any fruit or berries on top to make it colourful and to add textures and more flavour.

Steady energy

By starting your day off with steady, slow releasing energy, you set the pace for the day. By mid morning, you still feel energised and could have a little snack to tide you over till lunchtime.

A quick and easy option is oatcakes with a piece of fruit and maybe a thin spread of nut butter or a handful of nuts.

Fuelling up regularly every 3 hours to keep your energy and blood sugar levels stable will help you avoid those dreaded energy slumps and temptations to go for ‘quick and easy’ sugary options to quickly recharge your batteries. Be sure to include some fibre and protein rich foods at each meal, such as beans, lentils, nuts and seeds, eggs, brown rice or quinoa.

Eating some regular snacks during the day has a lot of benefits, so be sure to fill up your drawers at work with healthy snacks such as nuts and dried fruit. This will make it easier to resist temptation as a colleague offers to bring cookies or piece of cake to solve the afternoon tiredness.

Nuts and dried fruits
Good snacks, but be mindful of portions!

Fight the tiredness

If you have less energy now than you used to, be sure to check your diet. Many of us don’t get enough vitamins and minerals in our diet or lack sufficient carbs (yes, you read that correctly), which can wreck havoc on your energy levels.

Getting the balance right in your body leads to more energy, better sleep and less stress. We are all unique and that’s why there is no one-size-fits-all solution when it comes to the diet. Our requirements change with different life stages and therefore it’s crucial to keep updating your diet to suit this ebb and flow.

By taking care of the balance of your own diet, you are much better equipped to care for your family. Putting Mum first is crucial in ensuring a balanced family diet, as mums are usually the family chefs and snack time warriors.

Dare I even say that you’ll be more even tempered when your diet is in balance – if you don’t believe me, try it out for yourself!

My name is Taru and I’m a Nutrition Coach for Women. The core of what I do is to help mums and families find the balance in their lives with tailored nutrition advice.

Please get in touch via email at or visit

Taru Merikoski, Nutrition Coach

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