If you’re a professional working mum, chances are you’re trying to balance a busy career, parenting and a healthy lifestyle. Meeting your health goals can be a challenge, especially when it comes to food shopping.
It can be overwhelming to navigate the aisles of unhealthy snacks and processed foods, and it can be easy to fall into the trap of buying junk food and putting your health goals on the backburner.
But it doesn’t have to be that way. You can hit your health goals without crying at the supermarket checkout. Here are some tips to help you stay on track.
1. Make a grocery list and stick to it.
Before you go shopping, plan ahead and make a grocery list of healthy foods that you need. This will help you stay focused and ensure you get the nutritious food you need without being tempted by unhealthy snacks. Meal planning can help too – this will save you time and help you stick to your list.
2. Shop seasonally.
Healthier, fresher, and more variety in your cooking if you stick to seasonal produce.
3. Choose nutrient-dense foods.
When choosing food, opt for nutrient-dense foods such as fresh fruit and vegetables, lean proteins, whole grains and healthy fats. These foods are packed with vitamins, minerals and fibre that will help you reach your health goals.
4. Avoid processed foods.
Avoid processed foods, such as chips, crackers, cookies and pre-packaged meals, as these are often high in added sugars and unhealthy fats. Instead, look for natural, minimally processed foods. Preparing meals from scratch is the best way to ensure that you’re eating healthy, nutritious food.
5. Buy organic when you can.
Opt for organic produce and organic, grass-fed meat and dairy products whenever possible. Organic foods are free from synthetic pesticides and fertilisers, and are richer in nutrients.
6. Check food labels.
Before you buy something, read the food label to check for added sugar, sodium, saturated fat and trans fats. The fewer ingredients the better, and try to stick to foods with no more than 5 ingredients.
7. Shop the perimeter.
The perimeter of the supermarket is where you’ll find the fresh fruits and vegetables, meat, fish, dairy products and other whole foods. Spend most of your time here and avoid the middle aisles which are full of processed foods.
8. Don’t shop when you’re hungry.
Shopping when you’re hungry can lead to impulse buys and unhealthy decisions. So make sure you eat something before you go grocery shopping.
9. Join a working mums group.
Being part of a supportive group of like-minded working mums can help you stay motivated and on track. You can share tips, recipes and support each other as you work towards your health goals. If you don’t have a working mums group in your area, you can join online groups or forums for professional mums.
10. Make time for self-care.
Taking care of your mental and physical health is an important part of achieving your health goals. So make sure you set aside some time for yourself each week – whether it’s a yoga class, a massage or a movie night.
11. Have a mentor/coach.
Every high performing business professional has someone that they can confide in about difficult to navigate work situations. Women in particular often have trouble seeing their true value in the workplace. Mentors and coaches help you identify your strengths and constructively address your weaknesses. Having a high dollar value on your work will reduce the pressure to cost cut, and less stress means clearer thinking.
12. Reward yourself.
Finally, don’t forget to reward yourself for making healthy choices. Whether it’s a new workout outfit or a spa day, it’s important to celebrate your successes and stay motivated.
Some additional tools I find useful are:
Google Calendar:
Organising your life gives you more time to make better choices. Google Calendar is one of my favourite organisation tools for making and keeping meetings.
White board:
Put one on your fridge or kitchen to help communicate to the rest of the family and keep yourself on point, this works well for a bustling family, and can be a bit of fun for the kids too.
Create a Routine:
Creating a clearly defined routine with well thought out priorities will take a lot of pressure off you in the spur of the moment, allowing you to say “no” guilt free, and “yes” to your priorities.
Payment Cycle Planning:
Keeping your pay cycle in mind allows your budgeting to make sense for all your shopping allowances in advance.
Shopping List App/Notes:
Gone are the days of pen and paper shopping lists which get lost in the basket. I sync my notes app with my husband’s, allowing us to keep track of what we are spending without accidentally doubling up.
Online Banking App:
Don’t just use your app for tapping and spending but use the features that allow you to review your expenses and take note of where all the money is going, often it is in the little things like a coffee at the shopping centre, and a cake afterwards.
Following these tips will help you hit your health goals without crying at the supermarket checkout. Remember – it’s not just about what you eat, but also how you shop. So make sure you plan ahead, choose nutrient-dense foods and avoid processed foods whenever possible. With a bit of planning, self-care and support, you can stay on track and reach your health goals.
Article by Simone Lord
Simone Lord is a keynote speaker, women’s health specialist, lifestyle coach, mentor, and family finance adviser.
Reference Links:
https://evernote.com/blog/how-to-make-a-grocery-list/
https://healthyceos.com.au/the-top-12-healthiest-foods-for-ceos/
https://time.com/6245237/ultra-processed-foods-diet-bad/
https://www.betterhealth.vic.gov.au/health/healthyliving/organic-food
https://www.eatforhealth.gov.au/eating-well/how-understand-food-labels
https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
https://teachforaustralia.org/how-important-is-mentoring-and-leadership-training/
