Working mum? Here's how to start your day well...

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Posted at 12:02PM, 11 March 2013 by Kerry Torrens - Nutritional therapist

Getting the children off to school and preparing for your own day means mornings can be hectic. Nutritional therapist, Kerry Torrens advises how to keep your energy up all day long...

Don't be tempted...

Sugary breakfast cereals are quick and easy when you're short of time, but a processed cereal will send your blood sugar racing, leaving you ravenous by mid-morning. Swap sugar for fuel food and boost your body and brain by opting for unsalted nuts and seeds, with some sliced fruit such as a pear, plum or apple. This will recharge your batteries because you absorb natural sugars in fruit (fructose) more slowly than refined sugar and if you combine the fruit with some protein, such as natural yogurt, you'll feel fuller for longer. Nuts and seeds supply valuable B vitamins and minerals, which help you convert the energy in your food into fuel for the body.

Skip skipping...

Studies suggest those who skip breakfast have poor concentration, less energy and are more likely to be stressed - and that's before the day even gets started! If you're a regular skipper then the bad news is you're also more likely to be overweight. Starting your day with disrupted blood sugar, because you've ignored your body's need for fuel, makes you prone to choose less healthy options throughout the rest of the day. If time is short in the morning, plan ahead - pour out a bowl of muesli the night before and simply top with sliced fruit and a splash of milk. Alternatively, top a slice of whole-grain bread with some low-fat cream cheese and flakes of poached salmon from the fridge, or save up leftovers - if the family tucked into frittata for supper, keep a slice to enjoy cold in the morning.

Eat little and often...

Fuel up frequently to keep your energy and blood sugar levels stable. Long gaps between meals and snacks mean you're running on empty, susceptible to energy slumps and more likely to be tempted by sweet snacks and chocolate, as well as nibbling as you prepare the kids' tea. Aim to eat every 3-4 hours and include protein and fibre, such as scrambled eggs with greens like spinach or asparagus for lunch, oatcakes and houmous as a mid-afternoon snack, and a chicken and veg stir-fry for dinner.

Fight the fatigue...

If you've got less energy now than you used to, check your diet. Many of us don't get enough iron - we need this important mineral to carry oxygen in the blood which keeps us energised. Be sure to include plenty of iron-rich foods like red meat, fish and poultry as well as nuts, seeds and pulses and even dried fruit like apricots and prunes. Combining these foods with those rich in vitamin C such as sweet potato, peppers, tomatoes and citrus fruits will help you absorb iron more effectively. If you're a vegetarian, and especially if you follow a vegan diet, it may be worth checking your B12 levels - this vitamin is found in animal foods like meat, fish and dairy and a deficiency can make you tired and lacking in energy. Each day aim to include 2-3 servings of foods fortified with vitamin B12 these include plant milks such as soya as well as fortified breakfast cereals.

Are you a working mum? Tell us your tips for staying energised when the going gets tough...

Comments

Northumberland Princess

13 March, 8:15PM
Northumberland Princess

I start my day everyday with wholemeal toast, some microwaved tinned plum tomatoes on the toast, and top it off with a beautiful runny poached egg. Sea salt, freshly ground black pepper and a lovely cup of tea get me going for the day!

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Ashar

17 March, 8:41AM
Ashar

good, lot of things I have gain, I will do my best with my breadfast

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nellelly

6 April, 10:59PM
nellelly

hi does anybody have ideas for working women that skip breakfast and not always manages a lunch break. To be fair a recent breast cancer diognosed scared me into (I have to re learn basic cooking skills,) I'm getting better at breakfast and I understand lunch is the 2nd important meal of the day and go for snacks or lighter foods in the evening's. Having had a hormone led cancer tumor removed and radiology now follows, then on tamoxafen I'm just needing easy breakfasts to make n take along with lunches. I'm typical of women working in the hair industry" and small n often seems to work tho I need to know its healthy yet? Appealing creating a new habit is a time thing I'm relay trying to stay enthusiastic,

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Allana

9 April, 7:25AM
Allana

Hi Nellelly, So sorry to hear of your recent diagnosis and I hope everything goes well for you in future. I make up a bowl of the following for breakfast the night before and leave it in the fridge over night: Fruit (fresh, tinned and dried), natural yoghurt, splash of fruit juice or vanilla essence, cinnamon, oats, nuts and seeds. Mix it all up and in the morning add a splash of milk or fruit juice and you can even pop it in the microwave if you want for a minute. It is really healthy, nutritious, quick, simple and keeps you full until lunch. Good luck.

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Mandy

16 April, 11:43PM
Mandy

Hi, I hate eating in the morning but I'm trying, I've found defrosting some frozen berries overnight ( gives lots of nice juice ) add a low fat yogurt and a sprinkle of crunchy granola is really refreshing an keeps me going . Try it you'll love it

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