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Being a mom is one of the most rewarding jobs in the world — but it’s also one of the most demanding. Between juggling the kids’ schedules, work, running errands and managing your household, it can be tough to find time for yourself. Come meal time, grabbing fast food can seem like the easiest option, but healthy eating is vital for physical and mental well-being.

Wondering how to prioritize it as a busy mom? Check out these practical tips to help you eat nutritious meals without adding more stress to your day.

1. Plan Ahead for Success

One of the best ways to stay on track is to plan your meals ahead of time. This will help you avoid grabbing unhealthy foodstuffs on the go, which will save you money and help you maintain a healthy weight.

Set aside a couple of hours each week to plan and prepare meals for the days ahead. Chop veggies, cook grains and portion out proteins you can quickly incorporate into multiple dishes. This way, when your days get chaotic, you have nutritious meals ready, cutting down the temptation to order takeout.

You can also batch-cook versatile dishes like grilled chicken or roasted veggies for salads and wraps. Foods like soups, salads and grain bowls are storable and re-heatable. Having them ready to go will save you time on busy weekdays and make healthy eating more convenient.

Start small by preparing just a few meals a week and gradually make more as you get more comfortable with the process. Even a little planning can significantly reduce stress and improve your eating habits.

2. Prep Snacks and Meals

Not all convenience foods are created equal. Keep these on hand for quick snacks:

• Cut up fruits and veggies in grab-and-go containers

• Seeds, oats and nuts like raw almonds and peanuts

• Rotisserie chicken

• Canned beans and fish

• Frozen vegetables

• Yogurt packs or prepped parfaits

• Homemade trail mix

• Hard-boiled eggs

• Hummus and whole grain crackers

• Dark chocolate

These items can also be lifesavers on busy days. While before it would be all too easy to snag a bag of chips or highly-processed snacks on your way out the door, having healthy prepped options ready to go can make all the difference.

These snacks can also be repurposed as ingredients for meals. For example, you can quickly throw together a healthy stir-fry using the pre-cut veggies and rotisserie chicken, or make a nutritious salad with canned beans, boiled eggs and pre-washed greens. Choices like oats, yogurt, almonds and peanuts support dopamine production, which stimulates your mood and focus.

Try dedicating a small portion of your fridge to pre-portioned, healthy snacks you and your kids can quickly grab or that you can whip up into full-fledged meals in a jiffy. Having healthy choices handy curbs the temptation to reach for junk food when hunger strikes between meals.

3. Make Smart Choices When Eating Out

Sometimes, no matter how much you plan, you’ll need to grab food on the go. The key is to make intentional choices and do your best. Opt for grilled options instead of fried ones, have a salad or veggies as a side, and request that dressings and sauces be served on the side to control portions. Some fast food places also offer baked potatoes instead of french fries. With russet potatoes offering 75% less calories than fries, this choice makes a drive-thru dinner a healthier meal.

This applies not only to fast food, but sit-down restaurants as well. Most places have extensive menus with nutrition facts listed at the bottom or “smart eating” sections for those looking for a more health-conscious option. For instance, a 3-ounce serving of shrimp is just 60 calories but packs 20 grams of protein, making it an excellent choice compared to pizza, which has 237 to 253 calories. Knowing these nutrition tidbits and how to diversify your plate can make all the difference - whether you are sitting around the family table or a restaurant booth.

4. Don’t Skip Meals

On hectic days, skipping meals might seem like a time-saving hack. However, it can lead to overeating later, making it harder to stick to healthy choices. Instead, focus on having:

• Small, frequent meals: If you often find sitting down for a full meal difficult, eat smaller, balanced meals throughout the day. Nutritious quick fixes like yogurt with granola, whole-grain toast with avocado or a handful of nuts with a piece of fruit are viable choices.

• Balanced breakfast: Starting the day with a nutritious meal sets the tone for the rest of the day. It’s also been linked to better health outcomes.

Consistency with meals will help you maintain energy levels and avoid the afternoon slump. Plus, children of mums who miss meals are likely to do so themselves, much to the detriment of their health.

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5. Involve the Whole Family

Get your family involved in meal planning and preparation to make healthy eating a shared goal:

• Have your partner help some days of the week.

• Let the kids choose a nutritious recipe each week to teach them the value of making healthy choices.

• Assign age-appropriate kitchen tasks to the kids like washing vegetables, stirring ingredients, setting the table, or filling the dishwasher.

• Make grocery shopping a fun, educational experience. When children are involved in the decision-making process, it can make them more interested in what they’re eating.

When the entire household is involved in the process, it reduces some stress around mealtime and encourages better habits for everyone. Plus, it’s an excellent opportunity to instil valuable life skills in your kids as you spend quality time together.

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Make Healthy Eating a Habit

Try to make healthy eating a habit rather than a chore. Set small, achievable goals like cutting back on sugary snacks or adding more vegetables to your meals. Over time, these changes will lead to lasting results.

Remember — it’s OK to slip up from time to time. Life as a busy mom is full of surprises, and some days won’t go as planned. The important thing to remember is to get back on track as soon as possible. With a little planning and effort, you can prioritize healthy eating and enjoy the benefits for years to come.

Let's recap these game-changing strategies. Busy moms, transforming your eating habits doesn't have to be overwhelming. Start small by implementing one tip this week, like meal prepping or smart snacking. As you build confidence, gradually incorporate more strategies. Remember, progress matters more than perfection. If you slip up, simply get back on track. These small, consistent changes will lead to lasting results, benefiting both you and your family's well-being. Need personalized guidance on your healthy eating journey? Don't hesitate to reach out for expert support. Together, we can create a sustainable plan that fits your unique lifestyle and goals. Take the first step towards a healthier you today – your future self will thank you!

Author bio: Cora Gold is a wellness writer and editor of women’s lifestyle magazine, Revivalist. She writes about healthy living tips for women and moms for publications including Om Magazine, CafeMom and The Upside. Connect with Cora on LinkedIn, Pinterest and X.

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.