By Carly Leaker, Clinical Nutritionist (BHSc NutDMed)
As mums, we’re experts at making sure our kids are fed. We pack the snacks, serve the veggies, and somehow remember who likes their sandwich crusts cut off and who doesn’t. But in the chaos of keeping everyone else nourished, one plate often gets overlooked… our own.
Many mums are running on empty. Whether you’re in the thick of newborn life, chasing toddlers, or juggling school drop-offs with work, your own nutrition often takes a back seat. It’s not from lack of knowledge or care, the mental load and time poverty just win out far too often.
Here’s the catch: when mum isn’t well nourished, everything else becomes harder. Energy dips, moods swing, and that foggy, scattered feeling becomes all too familiar. Nourishing yourself isn’t a luxury, it’s fundamental to how you show up in all your roles.
Let’s unpack why mum’s nutrition matters and how to make it work in real life.
The postnatal depletion nobody talks about
Pregnancy, birth, and breastfeeding take a toll. Even years later, many mums experience lingering postnatal depletion: low iron, B12, omega-3s, folate, zinc, all key nutrients that affect mood, energy, and immune function.
Add poor sleep, limited time to eat properly, and quick snacks over real meals, and you’ve got a recipe for feeling drained.
This doesn’t mean a fridge overhaul or 12-step supplement routine. It’s about gently bringing your own needs into focus and rebuilding those nutrients with consistency, not perfection.
Key nutrients for mums
Here are some common nutrient gaps I see, and easy ways to fill them:
- Iron – Low iron contributes to fatigue, brain fog, and even anxiety. Red meat, legumes, pumpkin seeds, and leafy greens are great sources. Pair plant sources with vitamin C to boost absorption.
- Magnesium – Supports your nervous system, muscle relaxation, and sleep. Found in almonds, dark chocolate, oats, spinach, and avocados.
- B12 – Vital for mood and energy. Found in animal products, nutritional yeast, and fortified plant-based foods.
- Omega-3s – Supports brain health, hormones, and inflammation. Aim for oily fish like salmon and sardines 2–3 times a week, or algae-based supplements if vegetarian.
- Protein – Helps balance blood sugar, supports muscle repair, and keeps you fuller for longer. Think eggs, Greek yoghurt, tofu, legumes, seeds, and quality meats.
But I don’t have time…
Here’s the shift: looking after your nutrition isn’t “one more thing” — it’s fuelling the engine that runs the whole operation.
Try these simple habits:
- Eat a real breakfast. A banana on the run won’t cut it. Go for oats, yoghurt and fruit, scrambled eggs, or a protein smoothie (prep the night before).
- Make a plate for yourself when prepping the kids’ food. Aim to eat with them, not just their leftovers hours later.
- Prep one mum snack a week. Bliss balls, boiled eggs, roasted chickpeas, or veggie sticks and hummus can save you when you’re low on energy.
- Hydrate. Many mums mistake thirst for hunger or fatigue. Keep a water bottle handy and sip throughout the day.
Ditch the guilt
Caring for yourself isn’t selfish — it’s necessary. Skipping meals or pushing through exhaustion doesn’t make us better mums; it just makes things harder. Prioritising nourishment gives you the energy, clarity, and strength to be the mum you want to be.
When your cup is full, everything flows more easily. You’re not just surviving, you’re thriving. And that’s what your family needs most. So next time you’re prepping lunchboxes, ask yourself:
Have I eaten something real today? Have I sat down for five minutes with food that nourishes me?
Because you, mama, deserve a full plate too.
Carly Leaker is a Clinical Nutritionist (BHSc Nutritional & Dietetic Medicine) who specialises in women’s and children’s health. She supports mums in all stages of motherhood to feel more energised, balanced, and nourished without the overwhelm.
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