The Exhausted Mom’s Handbook to Crushing Fatigue with What’s on Your Plate

Do you often go through your day and wonder if you have the energy to make it until bedtime? Yeah, same girl. But fear not, because I’ve got your back. As a registered dietitian and fellow busy mom of four, I know firsthand the struggles of battling fatigue and trying to keep up with the demands of daily life.

So, grab a cup of coffee (or a glass of wine—I won’t judge!), and let’s dive into “The Exhausted Mom’s Handbook to Crushing Fatigue with What’s on Your Plate.”

Step 1: Fuel Up Right

First things first: what you put on your plate matters—a lot. Opt for nutrient-rich foods that provide sustained energy throughout the day. Think colorful fruits and veggies, lean proteins, whole grains, and healthy fats. And don’t forget to stay hydrated! Aim for at least eight glasses of water a day to keep fatigue at bay. I know what you’re thinking, “easier said than done,” and you aren’t wrong. So many of my clients have built up habits over the years that are no longer serving them as they age. Now is the time to get the support you need to make the change and STICK with it.

Step 2: Prioritize Protein

Protein is your best friend when it comes to combating fatigue. Not only does it keep you feeling full and satisfied, but it also provides the building blocks your body needs to repair and recharge. Incorporate protein-rich foods like eggs, Greek yogurt, nuts, and lean meats into your meals and snacks to power through even the busiest of days. I often get asked how many grams of protein someone should be eating per day. And the truth is, it’s different for each person. Getting your personalized recommendations is a great place to start from a trusted nutrition professional with appropriate credentials (wink, wink). I have seen women getting poor and potentially dangerous nutrition advice from “internet nutrition experts,” so be mindful of where your info comes from.

Step 3: Embrace the Power of Snacks

I often get asked by my clients if they should be eating snacks or not. Honestly, it varies based on your lifestyle, your nutritional needs, and what we are trying to accomplish with your eating. But what I can say is, if you find you’re hungry in between meals, snacks might be for you. When you’re constantly on the go, it’s easy to skip eating or reach for quick-fix snacks that leave you feeling even more depleted. Instead, plan ahead and stock up on smart, energy-boosting snacks that you can grab and go. Think trail mix, veggie sticks with hummus, or a piece of fruit paired with a small handful of nuts. These little bites can make a big difference in keeping your energy levels steady throughout the day.

Step 4: Don’t Skip Meals

I know, I know—finding time to sit down for a proper meal feels like a luxury when you’re juggling a million things at once. But trust me, skipping meals only sets you up for an energy crash later on. Make it a priority to carve out time for breakfast, lunch, and dinner, even if it means setting a reminder on your phone. Your body will thank you for it! Don’t overthink it. So often my clients think their meals should be elaborate Instagram-worthy eats. The secret though, is that most of us are eating on the go, especially during sports or activity season. So just think basic, carb, protein and fat combos.

Step 5: Practice Self-Care

Last but certainly not least, don’t forget to take care of yourself, my friend. Carve out time each day—even if it’s just a few minutes—to do something that fills your cup, whether it’s taking a walk, practicing yoga, or indulging in a little self-care pampering session. Remember, you can’t pour from an empty cup, so make yourself a priority. One of my favorite things to do is a quick 5-minute meditation from Headspace or Calm, the 2 meditation/mindfulness apps I enjoy. And I know what you’re thinking, “It’s so hard to slow my brain down.” Meditation doesn’t mean clearing your mind and not thinking of anything, it actually is the opposite. To allow the thoughts to come BUT the key is to also allow them to GO. Think of it as you sitting on the side of the road and you are watching cars go by. You can see them in the distance driving toward you and then they keep going and eventually, you can’t see them anymore. Your thoughts should take the same path.

So there you have it, my friend—a handy guide to crushing fatigue with what’s on your plate. Remember, you’re doing an amazing job, even on the days when you feel like you’re barely keeping it together.

Take it one bite at a time, and don’t forget to give yourself a pat on the back. Don’t forget that you aren’t alone and when you feel like things are getting harder and harder, reach out. I’d love to help support you in any way that I can. Sometimes it’s easier to reach out BEFORE we get into that spot of feeling down in the dumps. So even though you may be feeling really good (but you know that you don’t always) now is the time to do something about your nutrition mental and physical wellness when everything seems more doable.

Always in your corner,
Jackie