Motherhood is a full-time job, and your body deserves to be supported like it.

Being a mum is one of the most beautiful and exhausting roles many of us will ever experience. Between school drop-offs and pick-ups, wrestling with wardrobe choices, lunchbox prep, grocery shopping, never-ending laundry, cuddles, and perhaps work commitments too, it’s no wonder so many mums find themselves running on fumes by mid-afternoon.

The good news is that the way you nourish yourself can make a powerful difference to how you feel. Eating in a way that supports your energy not only helps you get through the day more smoothly, but it also gives your body the nutrients it needs to feel well and function at its best.

Let’s talk about it.

As mums, it's all too easy to prioritise everyone else's needs while neglecting our own. Skipping breakfast, delaying lunch, or grazing on leftovers instead of sitting down for a proper meal can cause yo-yoing blood sugar levels leading to fatigue, brain fog, irritability, and intense hunger that leaves you feeling flat and depleted. These eating patterns reflect on your mood, energy, and overall wellbeing.

Eating consistently throughout the day gives your body a steady, reliable fuel source to meet the constant demands of your day. It also helps reduce cravings and supports hormones like cortisol (your main stress hormone), as well as avoiding the dysregulation of insulin.

Ideally, we want to be eating a balanced breakfast within one to two hours of waking and then having meals around three to four hours apart, with a snack in between if needed.

Breakfast is arguably the most commonly skipped meal.

For that reason, here are some ways you can incorporate breakfast into your morning routine:

✓  Eat before the kids get up– easiest way would be to have something prepped from the night before or ahead of time (overnight oats or chia pudding are great) or something quick and simple like toast with boiled eggs (prepped beforehand) and avocado or a smoothie. 

✓  Eat WITH the kids– prep an extra breakfast for yourself alongside theirs

✓  Keep it simple- breakfast doesn’t need to be complicated or fancy, I would always recommend at the very least, something over nothing. 

✓  Snack first– commonly the most popular option; a banana with peanut butter or a greek yoghurt pouch on the run and then having breakfast after drop-offs or during nap time can be a really powerful compromise to ensure your body has some energy to run on before being adequately fed. 

Beyond breakfast, supporting your energy throughout the day is crucial. We can do this by including enough protein in your main meals which can help you feel fuller for longer and keep your energy more stable.
 
When it comes to snacks, pairing a carbohydrate with a protein or healthy fat—like a piece of fruit with nuts, Greek yoghurt with a banana, or a protein smoothie with frozen berries—can help prevent the blood sugar spikes and dips that often lead to fatigue and cravings. Lastly, choosing wholegrain options over refined carbohydrates also supports more sustained energy, thanks to their higher fibre content and slower glucose release.

Sleep and rest matter too. While getting enough sleep isn’t always within your control as a mum, prioritising rest when you can and finding moments for gentle movement can also contribute to a more energised, balanced body.

Lastly, waiting until you're ravenous to eat can set off a cascade of effects that leave you feeling more depleted, not more satisfied. When you go too long without food, your blood sugar drops, your stress hormones rise, and your body starts craving quick, easy energy—often leading to overeating or reaching for high-sugar, low-nutrient options.

It’s not a willpower issue; it’s simply your body trying to catch up. That’s why consistency with meals is so important, especially for busy mums. Eating regularly throughout the day—before you hit that point of intense hunger—helps keep your energy steady, your mood more balanced, and your body properly fueled.

By fuelling yourself regularly with balanced, nutrient-dense meals and snacks, you’re not just eating for energy– you’re supporting your hormones, your mood, and your ability to show up in the many roles you fill each day.

You don’t have to overhaul everything at once. Start with one small, manageable change, like adding protein to your breakfast or prepping a snack you actually enjoy.

Your body will thank you.

Written by Courtney Sutton

Clinical Nutritionist