You can't pour from an empty cup

One of the most common things I see with busy parents is that they spend so much time looking after everyone else that they stop looking after themselves.

Breakfast gets eaten on the run, lunch is skipped altogether, and there is rarely time to think about snacks during the day. By the time school pick-up rolls around, many parents are starving and end up eating whatever is available, whether that's leftover food from the kids' lunchboxes or grabbing something convenient on the go.

The challenge is that when we are hungry, tired and pressed for time, we are much less likely to make food choices that leave us feeling our best.

When people are tired, they naturally crave more carbohydrate-rich, sugary and highly processed foods because they provide a quick lift in energy.

The problem is that this boost is often short-lived. Energy levels rise quickly and then fall again, creating a cycle of highs and lows throughout the day. As this happens, it becomes harder to include foods from the five core food groups, particularly vegetables and protein-rich foods that often require a little more planning and preparation.

Over time, the way we eat can actually contribute to feeling more tired, creating a cycle that becomes increasingly difficult to break.

There is no shortage of nutrition advice available online, and for many parents it can feel overwhelming.

My advice is usually to simplify things and focus on the five core food groups: whole grains, proteins, dairy, fruit and vegetables. Rather than getting caught up in trends, try to build meals around these foods as consistently as possible.

I also encourage parents to cook in bulk when they can and freeze meals ahead of time. Life is busy and unpredictable, and having meals available for those unexpected days can make a significant difference.

Many parents tell themselves they will focus on their own health when life becomes less busy.

The reality is that life is always busy. There is always another school event, work commitment, sporting activity or family responsibility around the corner.

Looking after yourself during busy periods is often when it matters most. When you are eating regularly and nourishing your body well, you are generally better equipped to manage the demands that already exist. Rather than being another item on the to-do list, good nutrition can help support everything else you have on your plate.

If there is one thing I would encourage parents to do, it is to simplify nutrition.

Healthy eating does not need to involve complicated meal plans, expensive products or endless food rules. Snacks can be as simple as yoghurt, fruit, nuts, vegetable sticks or even a warm bowl of soup during the colder months.

Nutrition has become far more complicated than it needs to be. Sometimes the most helpful approach is to return to the basics and focus on eating simple, nourishing foods consistently.

Because when parents are looked after too, everyone benefits.

Dana Winik is a passionate and dedicated Dietitian with nearly 20 years of experience in the dietetics industry. She has provided a recipe for a high fibre, cholesterol lowering florentine through the button below

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