Being a parent often means putting everyone else’s needs before your own, and between school runs, after-school clubs and the demands of work, healthy eating can quickly fall to the bottom of the list. But the food and drink choices you make each day have a significant impact on your energy, focus and mood – not to mention your long-term health. With a few simple strategies, you can nourish yourself and your family without spending hours in the kitchen. Here are nine practical nutrition tips to make healthy eating work for even the busiest parents, including quick, convenient and nutritious ideas for meals, snacks and supplements.
1. Plan Ahead
Preparation is key when it comes to healthy eating as a busy parent. If possible, find time at the weekend or in the evening to plan your meals and do a big food shop for the week ahead. Having a plan in place means you’re more likely to make healthy choices as the week goes on.
You could also prepare a few key staples such as roasted veg, cooked whole grains, soups, and fruit salads that can be mixed and matched across different meals throughout the week for a guaranteed dose of goodness.
2. Stock Your Cupboards With Healthy Go-To Ingredients
On days when work is hectic and the fridge is running low, having a few healthy staples in the cupboard can be a lifesaver. With the right ingredients on hand, you can pull together a quick, nutritious meal in minutes.
Think tinned beans, tomatoes, and tuna, wholegrain rice, pasta, and wraps, plus eggs, nut butter, and frozen fruit and veg. These simple basics provide the building blocks for balanced meals, and help you resist the temptation to get a takeaway or turn to fast food.
3. Prioritise Protein
Protein offers a range of nutritional benefits, from keeping you energised and focused to reducing cravings and even improving your mood. So with that in mind, try to include lean protein at every meal.
Easy sources of protein include Greek yoghurt, eggs, tofu, beans, hummus and pre-cooked chicken strips. And for those days when you’re dashing between work and family commitments, a protein shake or high-protein meal replacement shake can be a convenient way to stay fuelled.
4. Keep Healthy Snacks Within Reach
When you’re short on time, it’s tempting to reach for a quick fix like crisps or a chocolate bar. And while there’s nothing wrong with the occasional treat, they can spike your blood sugar and leave you feeling more tired and hungry later on.
Instead, stock up on healthier snacks that give you steady energy. Pre-cut fruit with nut butter, raw vegetables with hummus, protein bars or trail mix are all simple options. High-protein snacks in particular will keep you fuller for longer, stabilise your blood sugar and help sustain your energy levels between meals – while still being tasty and satisfying.
5. Stay Hydrated
Dehydration can leave you feeling tired and unfocused, making it harder to get through a busy day. That’s why it’s important to stay on top of your fluid intake. Keep a water bottle with you and aim to drink regularly – the general guideline is six to eight glasses of water a day.
Staying well hydrated not only keeps your energy steady, it also helps regulate appetite. Often what feels like hunger is really thirst, so drinking enough water can prevent unnecessary snacking and support appetite control and healthier food choices.
6. Start Your Day With A Simple, Nutritious Breakfast
Breakfast is often seen as the most important meal of the day. It kick-starts your metabolism and gives you the energy you need to focus as a busy working parent. The ideal breakfast includes a mixture of protein, fibre and complex carbohydrates to provide you with a steady supply of energy all morning – and there are plenty of easy ways to get these nutrients in, even when mornings are rushed and chaotic.
Quick and healthy breakfast ideas include porridge, overnight oats, smoothies, or wholegrain toast with nut butter. These options take just minutes to prepare, and set you up well for the day ahead.
7. Eat A Balanced Lunch
When you’re juggling work, family and a never-ending to-do list, the easiest option is often to grab a meal deal. But these tend to be high in unhealthy fats, refined carbs and added sugars, which can leave you feeling sluggish.
A balanced lunch made up of lean protein (for sustained energy), fibre-rich carbs (to keep you full), healthy fats (to support brain function) and plenty of veg (for vitamins and minerals) will give you the steady energy you need to power through the afternoon. Try to find time to prepare simple options in advance, like a batch of hearty salads or wraps. Leftovers from last night’s dinner are another great option.
For those really short on time, our Savoury SuperMeals and SuperSoups are excellent time-saving solutions and a great way to get protein, vitamins and minerals into your diet.
8. Double Up When You Cook
At dinnertime, stock up on home-cooked ready meals by making twice as much as you need. The extra portions can go straight into the fridge or freezer, giving you a supply of ready-made dinners for busy nights. Healthy dinner ideas that lend themselves to this time-saving solution include chillis, curries, shepherds’ pies, lasagnas and pasta sauces.
9. Top Up Your Nutrition With Smart Supplements
Even with the best intentions, it’s not always possible for working mums and dads to manage perfectly balanced meals every day, and that’s ok. Supplements can help fill the gaps when life gets hectic.
A daily multivitamin is an easy way to cover the basics, while vitamin D is especially important during the darker months. Omega-3 supplements can support brain and heart health if oily fish isn’t a regular part of your diet. And if you struggle to get enough protein, a ready-to-mix shake or bar can be a quick, convenient option.
The Take Home
Healthy eating as a busy parent is all about making small, smart choices that work around your lifestyle. With some planning and focus, you’ll find it significantly easier to eat healthily and nutritiously as you juggle the demands of work and family life.
For more information and advice on calories, macro nutrients and healthy eating, check out our dietician’s guide to nutrition.
