Simple Food Swaps to Boost Energy for Busy Moms

Food Nasties & Simple Swaps for More Energy

Have you ever had one of those days where everything seems to be going wrong? Perhaps the kids are fussy, there’s a work emergency, you didn’t sleep well and the dog chewed the couch.

When I used to run up against days like this, I would think to myself, “Oh, I deserve a treat to make myself feel better.” So I’d reach for some chocolate, be satisfied for a brief moment but then ultimately feel worse. The sugar “high” soon had me crash and feel even more exhausted.

Have you experienced this too?

Food and mental health are closely linked. What you eat has a massive effect on your mood, health and vitality. As a busy mom, you need your food to help you feel vibrant and energetic rather than pulling you down, something that becomes especially important during postpartum recovery when many women experience fatigue and postnatal depletion.

After finding myself in my own struggle with postnatal depletion, food was one of the first things I focused on to pull myself out. It can move us toward a future full of vitality, happiness and health, or push us into even greater exhaustion.

I began by ensuring my fridge and pantry didn’t contain foods that would put further strain on my energy, mood and overall health.

Inflammation is one big factor that connects what you eat to your energy, mood and brain health. An inflamed body is lethargic. An inflamed brain is foggy and low in mood.

I want my body free from the sluggishness that comes with chronic inflammation. I want my brain free from the fogginess that comes with it too. And I intend to raise my kids with foods that support sharp, happy minds and resilient bodies.

The good news?
You have the power to change these things simply by changing what lives in your kitchen cupboards.

Artificial Additives

Artificial additives often come with bright marketing and long shelf lives, but they rarely support lasting health or vitality.

Calling many of these ultra-processed products “food” can be a stretch.

As a mom balancing the demands of parenting and life, if avoiding additives helps me maintain more nutrient reserves and supports calmer, healthier kids, I’m in.

My goal here isn’t perfection. It’s simply helping you make more informed choices about what you eat and feed your family.

Added Sugar and Energy Crashes

Sugar goes by many names.

Naturally occurring sugar in fruit has been part of human diets for millennia. But the amount of added sugar consumed in modern society is staggering. According to the National Cancer Institute, the average person consumes around 24 teaspoons of added sugar per day.

For busy moms, especially those navigating postpartum fatigue or mom burnout, frequent energy crashes make everyday life much harder.

If a food repeatedly leaves you feeling exhausted, foggy and low in mood, it simply isn’t supporting the vibrant version of yourself.

Industrial Vegetable Oils

For decades, animal fats were demonized while refined “vegetable” oils were promoted as healthier alternatives.

Despite their name, these oils are not made from vegetables but from highly processed seeds such as soybean, corn, safflower, sunflower and canola.

Industrial seed oils increase omega-6 fatty acids in the diet dramatically, contributing to inflammation when consumed in excess. They are also unstable and easily oxidized when exposed to heat and light, producing harmful compounds.

Humans didn’t consume these oils until the early 1900s when they were first developed. Our bodies simply were not designed to consume them in such large quantities.

When deep-fried foods are repeatedly cooked in these oils, as often happens in restaurants, even more harmful by-products are produced.

My aging has accelerated enough raising two wild boys. I don’t need help speeding it up further.

Focus on Real Food Instead

We are all individuals with unique genetics, preferences and circumstances, so one diet does not fit everyone.

However, one principle holds true for almost everyone: eating real, minimally processed food supports energy, mood and overall health.

Replace ultra-processed foods with whole foods like:

• vegetables and fruit
• quality fats
• whole grains
• responsibly raised animal products or plant alternatives

The goal isn’t perfection. It’s nourishment.

If you’d like a deeper guide to restoring your energy through nutrition, I share more practical strategies in my book Nourished Mama.

3 Simple Food Shifts to Start With

If this still feels overwhelming, that’s okay.

The best foods to restore energy as a mom are often simply the opposite of the “nasties.” Focus on fresh, whole foods that are as close to their natural form as possible.

Here are a few small shifts to begin:

• Familiarize yourself with the ingredients in packaged foods you buy
• Swap one packaged snack for a whole-food option like fruit, nuts or vegetables and hummus
• Choose one or two organic fruits or vegetables instead of conventional ones
• Make a triple batch of muffins, cookies or granola bars and freeze them instead of buying processed snacks
• Replace vegetable oils in baking with ghee, coconut oil or cold-pressed oils
• Choose plain Greek yogurt and add berries instead of buying flavoured versions

Focus on real food and you won’t miss the nasties.

Over time, many moms notice improved energy, clearer thinking and calmer behaviour in their children as well.

For more conversations about nourishing yourself and raising thriving kids, you can also listen to the Wild and Well podcast.

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