Are you a busy working mum? Here’s how to make healthy choices for you and your family

Hello, mum of the year!

By Contributor • 4 years ago • HEALTH & FITNESS


It’s never been a more exciting time to be a mum! More and more mums are starting businesses to support themselves and their growing families. There is an incredible support network for women who are taking the leap and becoming fully-fledged entrepreneurs, inspiring others and making a difference along the way. Although this is very exciting, mums are now busier than ever and wearing many hats that can leave us stretched, stressed and exhausted.

Where once raising kids was a job in itself, now we are running businesses, managing a home, teaching manners, staying fit and trying to have a social life. Making healthy choices makes all of this possible. We end up with more energy, get sick less often, make smarter business decisions and feel good about ourselves and how we contribute to our families. Here are five tips to make healthy choices for yourself and your kids as a busy working mum:

1. Reduce Sugar

We all know that sugar is bad for us, but that doesn’t stop us from having an ice-cream, enjoying dark chocolate or indulging in an afternoon cake with tea. Sugar is being consumed in record amounts and is now the leading cause of childhood obesity and disease. It can be disguised in many different forms, and we can find this overwhelming when we are busy and don’t have the time to read labels.

Or better yet, we see all these healthy ‘vegan, gluten-free’ snack ideas that leave out all the processed sugar and substitute it with dates, maple syrup, honey and banana to name a few. These are better for you than processed sugar as they have more minerals and nutrients, but unfortunately, our body responds to sugar despite the form. Take note, one teaspoon of honey is 20 grams of sugar! Women are recommended to have a max of 25 grams of sugar per day!

2. No Packages

Avoiding packaged food can be difficult for a busy mum. It’s easy to grab a muesli bar or a fruit snack off the supermarket shelf. However, processed foods are the most significant culprit of hidden sugars. Instead, grab a bag of nuts, or make homemade granola/muesli by eliminating sugar and dried fruit. You can even sneak in a natural plant-based sweetener that uses stevia and doesn’t affect blood sugar, giving you the energy to keep going all day.

3. Time for Yourself

Taking time for yourself almost seems impossible as a mum – even something as simple as having an uninterrupted shower. An early morning run or walk on the beach is a great way to reset, recharge and stay motivated. Take advantage of this time by trying these three strategies to help prepare you for your day, as well as the weeks and months ahead.

Think of three things you are grateful for. Gratitude is incredible for helping us shift our mindset and recognise all the positivity in our lives. Breathe and take ten deep breaths, focusing on your exhale. Then think of three goals you have, see them as already accomplished and experience how it feels to be on the other side of these goals. Are you smiling yet?

4. Quick Nutritious Meal Options

Making a healthy meal can be challenging as a busy mum. Platters boards are an excellent option for the whole family. They introduce kids to new flavours and give them control over their food choices. Some healthy options include vegetables (carrots, broccoli, snap peas, celery or cooked brussel sprouts) and fruits (grapes, sliced apple or pears). Add a few different kinds of cheese and experiment with various dips (hummus, yoghurt, beetroot, pesto) to complete the platter.

5. Smoothies

There is an influx of smoothie recipes on Instagram these days – green smoothies, acai smoothies and smoothie bowls. These are great options to get nutrients quick and easy. Plus you can make one for yourself and your kids at the same time. Add in spinach, kale or carrots for added veggies and balance with a banana and a plant-based milk of choice. There are endless add-ons – unsweetened Greek yoghurt or 1/2 an avocado will make it creamy; a handful of almonds or walnuts for added fats; or chia seed, flaxseeds and superfood powders for added nutrients.

Being a successful woman and amazing mum go hand-in-hand and staying healthy helps us along our journey. Remember not to be too hard on yourself and follow the 80/20 rule. Be healthy 80 per cent of the time and don’t worry about the other 20 per cent. These are just a few ways to choose healthy for yourself and your kids as a busy mum. Always take care of yourself first, and your family will thank you for it in the end.


Kristin Derrin is a certified nutritionist, a mum and founder of June Superfoods, a range of certified organic kids superfood drink mixes that offer a boost of nutrition to support kids growth and development. Kristin created June Superfoods after noticing a gap in the Australian market for healthy and convenient kids drinks, prompting her to create a product with the highest quality organic ingredients, no added sugars, fillers, or anything artificial.

Her mission is to provide quality products that consumers can trust while raising awareness for healthy nutrition options for families globally. Utilising her personal experiences as a mum and over 10 years of expertise in the nutrition industry, Kristin has a wealth of knowledge and research to support, educate and empower parents to make healthy choices for their kids and themselves.


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