If you’ve ever found yourself reaching for another coffee by mid-morning, struggling with sugar cravings in the afternoon, or feeling constantly tired even after a decent night’s sleep, it could be more than just a busy schedule catching up with you.

Our daily nutrition plays a powerful role in how we feel, let’s talk about it.

Macronutrients (carbohydrates, protein, and fats) are the three main nutrients your body needs in larger amounts to function properly. Yet many mums unintentionally under-consume these essentials. Whether it’s skipping meals, prioritising your kids’ nutrition over your own, or simply being too busy to eat properly, missing out on one or more macronutrients can impact your energy, appetite, and overall wellbeing in noticeable ways.

Carbohydrates

Carbohydrates often get a bad rap, but they are your body’s primary source of energy, especially for your brain and nervous system. We can break these down into two types: simple carbohydrates and complex carbohydrates.

Simple carbohydrates are your ‘sometimes’ foods (like processed sugars, chips, baked goods), while complex carbohydrates are fibre- and nutrient-rich and should form the bulk of your intake (think wholegrains, legumes, starchy vegetables, fruits).

When you don’t eat enough carbohydrates, you might feel fatigued, foggy, or irritable, experience headaches or digestive issues (particularly if fibre is lacking in your diet in general), or find yourself constantly craving sugar. That’s your brain recognising low glucose levels and asking for a quick fix. You might also find yourself reaching for caffeine, a temporary “loaned” energy, to get through the day.

Complex carbohydrates help regulate blood sugar, support gut health through fibre, and provide steady energy. For most people, they should make up around 50–60% of daily intake.

Protein

Protein is essential for muscle repair, hormone production, immune function, and helping you feel full and satisfied after meals. It also plays a key role in stabilising blood sugar levels.

If you’re constantly hungry soon after eating, experiencing sugar cravings, or feeling physically rundown, low protein intake could be part of the picture.

Common sources include eggs, lean meat, fish, tofu, tempeh, Greek yoghurt, and protein powders.

Healthy Fats

Fat is just as important, especially for women. It helps produce hormones, supports brain and mood health, enables absorption of fat-soluble vitamins (A, D, E, and K), and makes meals feel more satisfying.

When fat intake is too low, meals can feel bland, cravings may increase, and hormonal balance may be affected. Common signs can include feeling constantly hungry, emotionally flat, or even changes in skin, menstrual health, and overall vitality.

Healthy fat sources include avocados, extra virgin olive oil, nuts, seeds, oily fish, full-fat dairy, and tahini.

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It’s not just about what you eat, but how you combine your meals that makes a big difference. Balanced meals containing carbohydrates, protein, and fats help regulate energy release, keep you feeling satisfied for longer, and support better concentration and weight maintenance.

This is especially important during that mid-morning or afternoon slump when many of us instinctively reach for caffeine or sugar to keep going.

If one macronutrient is missing, like carbohydrates in a protein-heavy meal or fats and carbohydrates in a salad, you might find yourself hungry soon after eating or feeling flat and unsatisfied.

One of my favourite go-to meals as a Clinical Nutritionist is a wholefood bowl. It’s an easy way to get all three macronutrients into one nourishing meal. You can mix and match based on what you have. Simply choose a carbohydrate source, a fat source, and a protein source, and pair it with your favourite veggies or salad.

Life is full, and motherhood is demanding, but we can support chronic tiredness, cravings, and low energy through simple, conscious food choices. When your meals are built with all three macronutrients in mind, you’re giving your body what it needs to stay steady, strong, and satisfied. When you feel good, everything flows better, for you and your family.