As a work-from-home mom, you need a lot of energy to juggle between kids, your job, kitchen and home. This means you need nutritious food that can keep you and your family healthy and energetic.
And that’s possible when you inculcate smart eating habits.
What it means?
To prepare nutritious and delicious food without wasting hours in the kitchen.
I won’t use “hate” to define my relationship with my kitchen, but cooking depends on my mood. I can pleasantly surprise my family with my culinary skills when I am in the mood and give them mini heart attacks when I am not.
When I was not in the mood, I always managed to find excuses to avoid the kitchen. Whether it was pending assignments, concern about losing focus on work if I diverted my attention to food, or simply the discomfort of extreme temperatures, I always had a reason to stay away.
However, I’ve recently realized that my energy levels are dwindling. Despite serving fruits to my family, I found myself neglecting to eat them and requiring more protein intake. Additionally, I frequently resorted to ordering pizza or noodles whenever hunger struck.
Obviously, I was always tired and hungry. One day I was advising my daughter not to have junk and she said “Mama, you too have junk and you don’t even eat a single fruit!”
That straw broke the camel’s back, and I decided to eat smart and healthy.
Benefits of smart eating habits?
Though until and unless you incorporate smart eating habits you won’t be able to understand how helpful it is, my aim here is to tell you how I have benefited from these habits.
My job is to spread positivity through my experiences and here’s how I felt about smart eating habits after internalizing them for a few years now. What’s more, smart eating habits have some scientifically proven benefits. Let’s check them out.
- Smart eating habits have helped my family maintain our health and we feel much more energetic and healthier than before.
- Proper nutrition is closely linked to cognitive function and emotional well-being. Smart eating habits can improve mood, reduce the risk of depression and anxiety, and support better concentration and memory.
- Smart eating habits make nutritious foods part of your diet. Nutritious foods fuel the body efficiently, providing sustained energy throughout the day. The top energizing foods pack complex carbs, protein, antioxidants, fiber, vitamins, minerals, and more health-boosting elements. Combine them with a dash of healthy fats for an all-day energy boost.
- I used to feel bloated all the time but after adopting smart eating habits my digestion has improved. A diet rich in fiber, fruits, vegetables, and whole grains supports digestive health by promoting regularity, preventing constipation, and maintaining a healthy gut microbiome. This can reduce the risk of digestive disorders such as irritable bowel syndrome (IBS) and promote overall gut health.
- Our immunity has improved after incorporating smart eating habits. Smart eating habits provide the nutrients necessary for a strong immune system, helping the body fight off infections and illnesses more effectively. Nutrient-rich foods like fruits, vegetables, lean proteins, and healthy fats contain vitamins and antioxidants that support immune function.
- As an Assamese family, fatty fish and sticky rice are some of our staples. We also have a lot of nuts, cherries, corn, peas and vitamin C-rich foods. These foods support better sleep quality. Apart from that we completely avoid caffeine. All these habits together have helped us have better and proper sleep.
What are smart eating habits for a work-from-home mom?
Simply put, smart eating habits for a work-from-home mom involve making nutritious food choices and maintaining a balanced diet to support overall health and energy levels while juggling the responsibilities of work and family life.
Being a work-from-home mom is quite different from the picture we usually have of working from home.
My day starts with preparing lunchboxes for my daughters and ends with planning what I will cook for them the next day. In between, I work on my assignments, guide my domestic help on what to do and what not to do, tidy, clean and dust my home, invest my time learning new skills, and work on freelance projects.
I know that most work-from-home mom does the same day in and day out.
But that makes it even more important for you to make sure that you maintain the nutrition levels of your family and yourself.
Sounds like a herculean task?
It isn’t though.
It needs only proper planning and strategy.
I know
It sounds like a big bad task ahead, doesn’t it?
Don’t worry, I have gone through the drill and handhold you through the process.
And believe me, if I can so you can.
Here’s how I started developing smart eating habits.
How to adapt smart eating habits?
Here are some of the things that I started doing and these steps are working for us very well.
1. Meal Planning:
I plan meals and snacks for my family during the weekend these days. It is mostly Sunday afternoons when I don’t have much to do.
This helps me ensure nutritious choices and reduces last-minute stress.
2. Prep Ahead:
I spend a few hours on weekends prepping ingredients and my house helps assist me during busy weekdays. For me, the best time is Sunday morning or afternoon.
Believe me, it takes not more than 30-45 minutes but it saves me from the stress I used to have early in the morning “aaj lunchbox mein kya dena hai!” (what should I pack for the lunchboxes of my kids).
3. Batch Cooking:
I prepare large batches of staple foods like grains, proteins, and sauces that can be used in multiple meals throughout the week, saving time and minimizing waste.
For instance, I would boil chickpeas and grams and refrigerate them for salads, prepare the alu Partha mixture and dough, ginger garlic paste, and make different chutneys.
4. Healthy Snack Options:
I keep a variety of healthy snacks readily available for the kids, such as khakra, nuts, yogurt, or homemade halwa (halwa can be nutritious, too.) for quick and healthy munching.
5. Flexibility with Leftovers
I use leftovers and repurpose them creatively into new dishes to avoid food waste and save time on cooking fresh meals every morning (I mostly make the lunchboxes for the kids and the dinner, and I have help with lunch preparation, as that’s my work hour).
For instance, if there is leftover rice in my kitchen I make fried rice or biryani with lots of fresh veggies or meat. If I have leftover chicken I try different types of sandwiches and salads and strive as much as possible to avoid waste.
6. Nutrient-Rich Additions
Whenever I come across news and stories about chemical-laden foods and people getting sick eating bad quality food, my heart sinks (of course, like any other mom).
Although I cannot give my kids farm-fresh veggies and food in every meal, I try to do my bit.
A few years back I switched all my cooking oils to organic ones. As an Assamese woman, I have been raised on mustard oil and use it for my family. Mustard oil, coconut oil, and sesame oil are our home’s staples now.
I get stone ground wheat every month and add wheat bran with atta to increase the fiber in it. I also use both brown and white rice.
My husband picks fresh veggies from the market next to our home now and then. Fruits are our family’s staple.
To boost the nutritional value of meals I sprinkle superfoods like chia seeds, flaxseeds, and sunflower seeds into smoothies and salads.
7. Family Involvement
I try to involve my family members in meal planning, preparation, and cooking. I ask them what they want in their lunchboxes. We buy stuff from the market accordingly, and my kids help me with tasks like preparing salad dressings and shelling the peas.
They also try their hands at making sandwiches and lemonades. In our household, everyone has assigned duties, so the weight of household chores does not smother me in any way.
8. Mindful Eating Practices
I heard many wise men and women talk about mindful eating practices but never paid much heed to them.
But these days when I have started practicing in real life, I have understood how it helps.
We try to eat by sitting together as a family during meals, enjoying each bite. Though sometimes it is not possible to do so, we are still trying to practice it as often as possible.
4 Nutritious recipes that I cook to boost my family’s smart eating habits:
Some of the fast, easy, and smart recipes save me a huge chunk of time and offer much nutritional value.
1. Chickpea salad with my twist
Chickpeas are packed with plant protein. They regulate your sugar levels. Besides, they make you feel so full that you stop munching on junk and other stuff that makes you gain weight.
Now let’s talk about the recipe.
Ingredients
Boiled chickpeas (1 cup)
Curd/imli chutney
Dhaniya-pudina chutney
Chopped cucumber(half of a cucumber)
Chopped bell pepper (1)
Chopped onion (1)
Chopped tomatoes (1)
Mustard oil
Recipe
As I have already said, I boil chickpeas and grams in advance so the process becomes very easy.
Firstly, I chop cucumber, tomato, lattice, and onion
Then, I use pudina dhaniya chutney as dressing. I prefer mustard oil while mixing.
Sometimes I use nicely beaten curd to make it yummier.
TADA… my chickpea salad is ready.
This could be a dinner or lunch side. For me, it’s my dinner most of the time.
2. Pancakes
Pancakes are good for kids’ lunch boxes, too. I use wheat and wheat bran instead of refined flour or mayda. This makes it fiber-rich. And instead of refined sugar, I use jaggery.
Ingredients
1 cup atta
1 egg
3 tablespoons wheat bran
Vanilla essence 1 teaspoon
⅓ cup milk
5 tablespoons jaggery powder
Half cup melted butter
Recipe
Mix the butter, vanilla essence, and one egg. Mix them well.
Add One cup of atta and 3 teaspoons of wheat bran.
Add Jaggery powder.
Add half a tablespoon of baking powder.
Blend everything well.
Now add milk slowly. (remember it shouldn’t be too watery or too thick)
My kids love this with blueberry jam or chocolate spread. They have it in the breakfast or I give them this in their lunch box.
3. Gram salad
It’s the easiest recipe I can cook. Brown gram is rich in iron and helps lower cholesterol levels. It is good for digestion and regulates blood sugar. Brown gram is great for the heart, too.
Ingredients
Boiled brown gram 1 cup.
1 Chopped Onion
Fine cut dhaniya
Salt as per taste
Green chillies finely chopped
Mustard oil 2 spoons
Finely ground roasted jeera powder ½ spoon
Finely ground roasted dhania powder ½ spoon
Finely ground roasted red chilli powder ½ spoon
Recipe
Take the boiled gram
Add the masalas
Add oil
Now add the onion and chopped dhania
Mix well
I use it for dinner, lunch, and even for my kids’ lunch box.
4. Paneer Roll
Paneer or Indian cottage cheese is loaded with iron, calcium, and protein. I find it very easy to cook, and best for my t for my daughter’s lunch box.
Ingredients
Paneer 250g
Atta 1 cup
1 chopped green bell pepper
1 chopped onion
2 teaspoons ginger garlic paste
½ cumin powder
½ coriander powder
½ red chilli powder
1 teaspoon lemon juice
2 tablespoons curd
Salt as per taste
1 teaspoon mustard oil
Recipe
Marinate paneer first by adding the curd, ginger garlic paste, cumin, red chilli and dhaniya powder.
Keep it aside for at least 10 minutes ( I always make the marinade at night if I plan it for lunch box).
Now heat 1 teaspoon mustard oil. Add the marinated paneer.
Add salt
Stir it well.
Then let it cook for 5 minutes.
Add the veggies now.
Let it steam for another 8-10 minutes.
Switch the gas off and the paneer is ready.
Meanwhile, make the dough with the atta.
Make 4 chappaties.
Make the wraps now and they are good to eat.
This wrap is my daughter’s favorite. I give it in her lunch box almost every day.
Work well and never compromise on your daily nutrition
Working is one of my priorities, and so is my family’s health and well-being. Working makes me happy and gives me the energy to help my family. Nutritious food makes it possible for us to stay healthy and help each other as a family.
Without staying healthy (mentally and physically) you cannot help anyone in this world. Instead, you will need help all the time.
So to ensure that does not happen I have made nutrition my priority. You can do it, too, If you plan well ahead.
FAQs
What are the 5 good eating habits?
These are some good eating habits that I have learned over time and adapted for better digestion and overall health:
1. I am from Mumbai and it’s hot throughout the year, so keeping myself hydrated is extremely important to work well. I drink water whenever I feel thirsty and drink 1 glass of coconut water every day. My family members also do the same.
2. I take only one serving of food and rarely go for a second one.
3. I keep healthy snacks ready for my kids, husband, and me. Whenever we feel hungry we take fruits or low-calorie snacks like makhana, roasted chana, boiled chana, etc.
4. While eating, I eat slowly and mindfully. Most of the time, we sit together and have our food.
5. I never sit down to work right after eating. I just walk 5-10 times in our corridor area and then sit.
Which snacks have low calories?
I usually prefer these snacks, as they are healthy, low in calories, and tasty.
1. sprouted mong chaat
2. roasted chana
3. Moong daal chila
4. Atta mini pancakes
5. Vegetable atta wraps
6. Roasted makhana
7. Upma
How can we avoid junk food at home?
I can totally understand your concern because a few years back I could not even think of surviving without junk food. Truth be told, I still have them. But the frequency and amount have decreased drastically in the last few years. I followed these simple rules:
1. I never skip my meals
2. I drink water whenever I feel thirsty. And I feel thirsty frequently. Drinking water makes me full.
3. I have chucked out junk foods from my daily routine and replaced them with healthy alternatives like roasted chana, upma, chila, sprouted moong chat, etc.
4. I have realized that I eat junk and anything under the sun whenever I am stressed. These days I go out for a brisk walk or play with my kids instead of munching on food whenever I feel stressed.