Diet tips for busy moms: Here’s why you should not ignore your health and fitness

Healthy diet guide: Protein is crucial to prevent muscle loss and frailty. Bone health also requires calcium and vitamin D, which should be prioritized, especially as osteoporosis risks increase (Image: Canva)

Moms, pause. You may be in your 20s, 30s, or any decade of motherhood, but your nutritional needs evolve as you do. What nourishes you in early motherhood might not be enough as you transition into different stages of life. As a woman, it’s easy to get caught up in the endless demands of work and family life and forget to prioritise your health. But proper nutrition is the foundation for sustained energy, physical strength, emotional balance, and disease prevention.

Young mothers and nutrition:

After childbirth, your body is healing, recovering, and adjusting to new responsibilities. "Postpartum nutrition is crucial. You need extra calories for milk production and recovery, especially if you're breastfeeding," says Dr Suparna Mukherjee, Clinical Nutrition and Dietetics, Narayana Health, Bengaluru, adding that caloric intake should range between 1,800 to 2,200 calories, with an additional 500 calories for breastfeeding mothers.

Nutrition for breastfeeding mothers: Postpartum nutrition is crucial. You need extra calories for milk production and recovery, especially if you're breastfeeding (Image: Canva)

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Key nutrients for new mothers:

These include protein for tissue repair and milk production (found in dal, lean meats, eggs, dairy, and soy), calcium for bone health (from dairy, fortified alternatives, and ragi), and iron to replenish stores lost during childbirth (from leafy greens, pulses, tofu, and seeds). Staying hydrated with at least two liters of water daily is essential for energy and milk production.

Dr Mukherjee recommends meal prepping, keeping healthy snacks like nuts or hummus with crackers, and starting each day with a protein-rich breakfast.

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Midlife mothers and hormonal shifts:

In midlife, a mother’s body undergoes changes, including hormonal shifts and increased responsibilities. Nutrition becomes key in maintaining energy, supporting hormonal balance, and preventing chronic illnesses. “At this stage, it’s important to focus on nutrient-dense meals. A balanced meal, like the Indian Thali, ensures that you get vegetables, whole grains, lean proteins, and healthy fats in one plate," says Dr Mukherjee.

Calcium, vitamin D, and fibre become increasingly important for bone and digestive health. "The risk of osteoporosis rises in midlife, so don’t neglect your bones," advises Dr Mukherjee. She also suggests minimising processed foods, sugar, and refined carbs to reduce inflammation and improve energy. For working mothers or homemakers, she recommends meal prepping and packing home-cooked lunches to avoid nutrient-poor fast food. Opting for high-fibre snacks, like fruits and whole grains, helps stabilise blood sugar levels and boost energy.

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Senior mothers and physical challenges, mental well-being:

As mothers enter their senior years, maintaining strength, cognition, and immunity becomes the focus. “Protein is crucial to prevent muscle loss and frailty. Bone health also requires calcium and vitamin D, which should be prioritized, especially as osteoporosis risks increase," says Dr Mukherjee.

Antioxidants, found in colourful fruits and vegetables, as well as seeds and nuts, help boost immunity. The expert also stresses the importance of hydration, as older adults may not feel thirsty as acutely. “Traditional Indian meals like khichdi with vegetables or dal-rice provide a simple, easy-to-digest source of nutrients that support digestion and health,” she says.

Blending tradition with modern nutrition:

Dr Mukherjee suggests that traditional Indian diets align well with modern nutrition principles. “The Indian thali model offers a perfect balance of macronutrients and micronutrients. It includes seasonal produce, fermented foods for gut health, and the combination of cereals and pulses for complete protein,” she explains.

Everyday strategies:

Being a mom is busy, so simple habits go a long way. “Prep a few healthy basics each week to save time. Keep a water bottle on hand, add lemon or herbs to make it tastier. Grab protein-packed snacks like yogurt or nuts to stay fueled. Work in superfoods like spinach, berries, and sweet potatoes when you can,” she says, adding that eating mindfully and trying not to make up for skipped meals with late-night snacks is damaging. “A short walk or some yoga helps you feel good. And when things get stressful, take a few deep breaths or try a quick meditation,” says Dr Mukherjee.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.