Where has all my energy gone!? Top Tips for busy mums

We know how demanding motherhood can be. If you wake up some days basically ready for bed already, you are not alone! The search for more energy is a common one among mums of littles, and the way we eat can either help or hinder in this department. Here are my three top nutrition tips to keep your energy levels up, even on the most draining of days.

1. Choose Low GI carbs: Carbohydrates are the key energy source for our brains, muscles and organs. Ideally, we need small, regular portions of carbs across the day to keep our energy levels up. Low glycaemic index (or ‘ low GI’) carbs are those that break down more slowly into our blood stream, giving us a more sustained energy release, rather than energy highs and lows across the day (think kids-after-a-birthday-party highs… and crashes!).

Some lower GI swaps include:

White bread → wholegrain or sourdough bread

Corn flakes or rice bubbles → weetbix, oats or natural muesli

Jasmine rice → Basmati or Brown rice

Regular potato → sweet potato, pumpkin or Carisma potatoes

Rice crackers → wholegrain crackers

2. Check you are getting ENOUGH: Actually consuming enough calories can be problematic for mums with littles of all ages. This leaves us feeling flat and fatigued; there’s literally not enough fuel in the tank! There are certain times of motherhood where getting enough can be especially important, such as for those who are breastfeeding. While breastfeeding, the body’s requirement for many nutrients increases, including protein, omega three fats, iodine, some B vitamins and vitamin C. But just as importantly, the amount of calories required increases - by up to 500cal per day. By choosing to add these extra calories from high nutrient quality foods where you can, you will be ticking off both the increased nutrient requirements as well… so it’s a win-win!

Here are some high-nutrient examples of what 500cal looks like:

• 200g greek yoghurt with muesli and banana

• 2 eggs and 1/2 small avocado on 2 slices wholegrain bread

• 3 sushi rolls

• 3/4 cup cooked rice with 100g chicken with stir fry vegetables

Not breastfeeding? You still may not be consuming enough calories or nutrients throughout the day - especially if you are prone to skipping meals, grazing on ‘snacky’ foods or ignoring those hunger signals your body sends throughout the day. An experienced dietitian can provide a thorough assessment and bespoke nutrition plan to help get you back on track! 

3. Don’t forget to hydrate! 

Staying hydrated is vital right from the first days of the postpartum period and onwards into the years of motherhood to come. Properly replenishing the fluids lost through sweating, urination, breathing (yep, you heard me!) and breastfeeding can assist with fighting feelings of fatigue and weakness. 

The general recommendation for women is to consume 2L per day, or 2.6L for those breastfeeding. Water is the best choice, but other fluids such as tea and milk based drinks can also count. Don’t forget that some foods, such as some fruits, soup and yoghurt are fluid based and can further contribute to your hydration. 

Struggling to keep on track? Try these simple strategies to prompt better fluid intake:

• Keep a drink bottle with you at all times

• Download a hydration app that can send reminders to drink

• Get in the habit of including a glass of water with main meals

• Aim to keep a topped up water bottle at your favourite breastfeeding chair

One last thing…

It’s important to note that sometimes low energy is a symptom of something else at play, such as a nutrient deficiency, mental health issue or other medical condition. If you feel unnecessarily tired, make sure you chat with your GP to assess the root cause of your fatigue. 

Need personalised nutrition advice to improve your energy levels in mama-hood? Book an appointment with Lauren today.