Nutrition Tips for Busy Mothers

As mothers, we’re constantly on the go. Whether we’re dropping off the kids at soccer practice or working 8-hour shifts, we’re used to juggling many things at once and can forget about living a healthy and balanced life. It is important to fuel your body properly to keep your energy level high, so here are my top 5 nutrition tips for all of you busy mothers!

  1. Prepare overnight oats.  If you find yourself skipping breakfast due to a hectic morning schedule, making overnight oats will be your savior. Combine ¼ cup oats, ¼ cup milk, and ¼ cup Greek yogurt as your base.  Add your favorite toppings (cinnamon, applesauce, berries, peanut butter, etc). Stir all together and let it sit covered in the refrigerator overnight. Eat the next morning for a no fuss, delicious, and healthy breakfast.
  2. Go healthy at the airport. If you’re traveling a lot this summer, make sure to check out the gift shops at the airport for trail mix and nuts. There are also a variety of fruits available at breakfast style vendors, so try not to succumb to the fast food booths!
  3. Drink a lot of water. If you’re busy, chances are you may forget to drink enough water throughout the day. Make sure you’re drinking at least 8 cups of water a day. Not only is H2O good for your health, but it’s good for your skin, too. A slice of orange, lemon, cucumber or lime will flavor the water and cut your cravings; flavored non-caloric seltzers accomplish the same thing.
  4. Involve your kids. Need a helping hand in the kitchen? Get your kids involved! Some things you can encourage your child to do is wash the produce, set the table, measure ingredients, and toss the salad.
  5. Make your own Bento Box. Combine 4 ounces of canned salmon with ½ Tbsp. olive oil and 1 Tbsp. lemon juice.  Add sliced olives, capers and onion if desired.  Pack in a small container.  In another container, pack baby carrots, zucchini sticks, celery, bell peppers and grapes.  Bring along some whole grain crackers to accompany the meal.

Just because you lead a busy life doesn’t mean you should compromise healthy eating. Utilize these tips and try to incorporate them into your day-to-day activities for a balanced and healthier life!

Lauren Schmitt is a nutritionist, registered dietitian and certified personal trainer specializing in individual and corporate wellness, eating disorders, and weight management.

If you need nutrition counseling, visit Lauren’s website Healthy Eating and Training, Inc. (


  1. Lita K says:

    Well Written

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