Are you a busy mom, a career woman or both! It can be challenging trying to balance personal care, the family, work and social life that we forget to prioritise our diet and yes, I said ‘our’ as I am a mom and a career woman with lots to do and what feels like very little time. Let’s talk about a healthy diet in the midst of the chaos of life.
Healthy Lifestyle
Before we speak on healthy eating specifically it’s important to understand a healthy lifestyle encompasses healthy habits which includes healthy eating, healthy habits and physical activity. I always like to quote the definition of health presented by World Health Organisation,1948 as ‘A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity” with that, we must speak of wellness, the Global Wellness Institute n.d. defines wellness as the active pursuit of activities, choices and lifestyles that lead to a state of holistic health. Although similar they are not the same which we can discuss another time. The purpose of leading a healthy lifestyle is to prevent disease development and as most of you may know chronic diseases also known as lifestyle diseases like Type II Diabetes and cardiovascular diseases are the leading cause of death in Trinidad and Tobago. Ultimately a healthy lifestyle is about incorporating a good diet, planned physical activity, no smoking of tobacco and no excess consumption of alcohol. This may be challenging at times and will take a conscious effort.
Challenges of Maintaining a Healthy Diet
Time, cooking skills, food options, cost.
Over the years as a dietitian, I’ve heard that time, lack of cooking skills, availability of varied food choices and the cost associated with being healthy is quite high. These are frequently mentioned. As busy moms, career women time is a treasure for us as there never seems to be enough minutes or hours in the day to get everything on our to do list done. Oftentimes we prioritise our kids, our work duties and overall family activities and last on the list are our meals. We either eat leftovers or purchase fast food on the way to or from work. With over 100 restaurants among KFC, Pizza Hut, TGI Fridays, Subway and Starbucks brands (Prestige Holdings Company Limited – PHL, 2015) with an unknown number of fast-food outlets considering street foods as well. In a study by The Diabetes Association of Trinidad and Tobago in 2023 over 88.4% of young people 11 to 35 years consumed fast food at least once a week (Khan, 2024). The options are limitless, it’s quick to pick up hence the high consumption.
Some may struggle to master different cooking skills from baking to roasting or even stewing might be a challenge. This tends to result in less meals being prepared at home or reducing the variety of foods consumed and we may not have variety is key to things not becoming monotonous in the kitchen which also shifts your attention to pre-packaged meals-all not made equal.
Trinbago culture is diverse and generally consists of staple foods and legumes which can be problematic if other food groups are being ignored-limited. In today’s economic environment everyone is looking for low-cost meals as the unemployment rate is increasing at 5.4%, cost of living also increasing and self-reported stagnant salaries.
It’s important to know what foods bring you the most value, meaning it’s nutrient dense so our body can grow, go and glow just as we tell our kids.
Solutions to your challenges
Now that we’ve talked about the challenges we face now we must speak about solutions, how are we going to help you be better?
- Quick and Balanced Meal Prep Tips
We’re pressed for time, picture yourself on early morning mid-work week; kids to get dressed, breakfast to prepare, get yourself ready, even give your pet some food and glimpse your scheduled meets so you’ll be all set. Which point do you think will receive the least amount of attention? I believe the breakfast options may be sacrificed in this intense morning, although the norm. As we know proper nutrition is of high priority for disease prevention and to ensure you’re well for you and your family.
Let’s talk about meal prepping, selecting a day, an evening or even a couple hours to minimise that ah-ha moment when you decide on a meal for dinner but realise the meat has to thaw then, vegetables to be chopped and the list goes on. With let’s chop our vegetables like carrots, onions, broccoli, pumpkin and cucumbers; we can store them in airtight containers for the week. Items like onions, carrots and pumpkins can be frozen for a longer period, ginger and garlic can be minced and frozen as well. Meats like chicken can be deboned and stored by weight/ batches for the needs of the family. A study by Mendez et al., 2012 states that higher consumption of home cooked meals result in a healthier diet and lower body mass index which speaks to weight management. The less stress associated with mealtimes results in increased family meals (Melissa Anne Fernandez et al., 2020).
For quick meals we have overnight oats, chia seed pudding, these are options that allow for one jar preparation for grab and go meals that’s satisfying and nutritious.
- Healthy Snacks on the Go
I spoke on meal prepping and ideas for breakfast options. Snacking is a key component especially for me. Snacking is that meal between your major meals that help to keep you satisfied, however it’s not intended to be the same calories as that of breakfast or lunch hence we must be mindful. Oftentimes our fruits are our snacks however, that does not have to be the case always and you can definitely incorporate fruits in many different ways.
Snack Options
- Greek Yoghourt with Cranberries (dried or any other berry of your choice)
- Trail Mix- Make it your own, visit your local health foods store and purchase your favourite nuts and seeds. For example, I enjoy almonds, pumpkin seeds, dried cranberries and walnuts.
- A veggie option can be cucumber wedges with Greek yoghurt, my personal favourite especially with Greek vanilla yoghurt.
My Final Thoughts
We understand the challenges so now, we can help you solve them. Incorporating healthy eating into a busy lifestyle doesn’t have to be overwhelming. With a little planning and preparation, you can ensure that you’re fuelling your body with the right nutrients to keep your energy levels high and your mind sharp throughout the day. By embracing meal prepping and keeping convenient, wholesome snacks on hand, you’ll be able to stay on top of your health goals without sacrificing your busy schedule. Start small with these tips, and before long, healthy habits will become an effortless part of your routine.
Key Points:
Plan ahead – Meal prepping makes healthy eating easier during busy weeks.
Stock up on healthy snacks – Keep nutrient-rich, grab-and-go options available.
Batch cooking – Prepare key ingredients in bulk to save time later.
Make small changes – Sustainable habits build up over time for long-lasting resu Prämie Invexus