Top tips for healthy eating when you’re a tired parent

Top tips for healthy eating when you’re a tired parent

Whether you’re a new parent struggling with your newborn, running around after your toddler, trying to juggle school runs to run alongside working or other commitments, as-well as surviving on very little sleep reaching for a healthy snack will keep you going and stop you craving for that sugar buzz!


This is important because sugar can be an exhausted parent’s worst enemy! Why? When people don’t get enough sleep, the hormone leptin which signals feelings of fullness decreases. The hormone Ghrelin, which signals feelings of hunger increases which has many of us parents grabbing and craving foods that we feel we want but don’t provide the energy we need.


I have found the following tips and snacks have helped me to start eating healthy and feeling better in myself…


  1. Eat a healthful breakfast within about an hour of waking.
  • It will boost your mood and metabolism, setting you up for the day.
  • Porridge with a handful of berries, homemade granola (made the night before) or yogurt with a cereal bar.                                                                                                     
  1. Rehydrate.                                                        
  • Dehydration can cause fatigue, so always carry a bottle of water with you. Also many of us can make the mistake of thirst for hunger.
  1. Eat a light lunch.
  • Time is what many of us parents do not have but try to eat something light for lunch.. Such as wholemeal pitta bread with hummus or cottage cheese. Cook a hard boiled egg the night before and take it with you if you have a busy day ahead. Vegetable sticks or vegetable roasted crisps are great too.
  1. Have a strategic afternoon snack (if needed).
  • If you are prone to feeling more sluggish in the afternoon, a strategic snack to keep you going is key and away from the sugar.
  • An apple or pear, a good handful of cherries, oat-cakes (with peanut butter), tub of almonds and walnuts and/or dried apricots.
  1. Prepare food in advance.
  • Preparing food in advance can help you feel more organised and ready to tackle the day as well as avoid those less healthful foods that are more tempting when you’re sleep deprived.

I hope you find this useful and if your day has been particularly stressful a slab of dark chocolate always helps.