Working Mom Diet Plan to Stay Healthy

We know lots of working moms who are superstars both on the job and the home. Studies said that the more years a mother works, the more likely her children and she would gain unhealthy weight.

Here are some smart food recommendations for you and your family health that the whole family can enjoy.

Balanced diet

A balanced diet is a must for a healthy lifestyle, more so for working mothers. A balanced diet means having the right amount of all macronutrient and micronutrients. It can quickly achieve by the correct mixture of five primary food groups. The right balance of each of these food combinations may change depending on many factors such as physiological status, age, and also physical activity.


Your diet must be associated and including the five superfoods. Further, if it is, then only your diet can be recognized as wholesome and complete.

  • Grain and pulses (Good source of complex carbohydrate and protein)
  • Milk and Milk products
  • Fresh Vegetables
  • Fruits
  • Oil and nuts


A balanced diet, still, is not just about meeting the basics. The right amount of non-nutrient, such as antioxidants and phytochemicals, areas necessary for a working mother. Antioxidants boost to counter the negative impact of free radicals, while phytochemical helps to decrease the risk of chronic diseases. A few essential food items loaded with the antioxidants are:

  • Turmeric
  • Ginger
  • Garlic
  • Cumin
  • Cloves
  • Food is rich in vitamin C like Orange, Lemon, etc.
  • Food is rich in Vitamin E like Almonds, Spinach, Sweet potato, etc.

Diet recommendations for working mothers:

For working moms, around 40%-50% of the total calorie should get from carbohydrates, rather complex carbs. Foods rich in complex carbs are whole grains and millets. Carbs like fruit sugar should not be avoided as it provides instant energy.


About 10%-15% of calories come from proteins because it benefits to repair the tissues and muscles from daily damage and split so familiar with the lifestyle of a working mom.


Also include dairy products, meat and poultry, pulses, nuts, and oilseeds can quickly meet the protein needs. About 25%-30% of calorie comes from visible fats (vegetable oil, ghee, butter, etc.) and invisible fats (peanut butter, nuts, etc.)

A healthy lifestyle is a must:

Working moms should avoid Tobacco, Alcohol, fried Food, junk food, and desk lifestyle. Working moms need to take special care as it is essential for her and her child’s overall growth.

Best Foods for working mom


Foods For Your Heart


Fatty fish like wild salmon, herring, and mackerel are super healthy benefits to their high omega-3 content. These essential anti-inflammatory fatty acids can further reduce your odds of dying from heart disease.


The research discovered that apples are one of three foods most potent at decreasing the risk of coronary heart disease and cardiovascular disease with women who had lower blood pressure and less belly fat than those who don’t eat apples.



Oatmeal protects you from heart disease. Research of more than 60,000 women discovered that those who consume the maximum fiber every day were 20 percent less in the risk of heart disease than were those who consume less.

Foods That Increase Your Brainpower



Shrimp is the best source of choline. This neurotransmitter is essential for the structure and function of cells, and a loss in this compound has been connected to neurological disorders and decreased cognitive function. It also acts as brain food, and it helps you to reduce your risk of breast cancer.

Almond Butter

Swap your peanut butter with almond butter. It will reduce your chances of age-related memory loss. Almonds include high concentrations of vitamin E, which has been helping decrease the risk of cognitive impairment. And some researches show the nutrient can also reduce the decline caused by Alzheimer’s disease.

Foods to Protect You from Cancer


Breast cancer is common in moms worldwide, and the second leading cause of cancer-related death in women.

Studies have discovered that one way to decrease the death of cancer is by prevention, and that can be done by eating Turmeric. Also, it has anti-inflammatory properties.




According to researchers, tomatoes can help guard your DNA from damage that can lead to breast, prostate, endometrial, lung, stomach, and renal cell carcinoma cancers.


Green Tea

Green tea is rich with polyphenols, an antioxidant with substantial health benefits, and anti-breast cancer properties. Researchers found that those who have at least one cup of green tea every day had less urinary estrogen, a known carcinogen of the breast than those who don’t have Green tea.

Foods That Boost Your Immunity and Mood

Rooibos Tea

Rooibos tea is a tasty and healthy drink. It doesn’t contain caffeine, fewer tannins, and abundant antioxidants, which may give you a variety of health advantages.

However, health requirements relating to the tea are often anecdotal and not based on substantial evidence. Also, decrease stress hormones that can lead to depression as well as trigger hunger and fat storage.


Portabella Mushrooms


Portabella Mushrooms content fewer calories. They’re a great source of potassium, a nutrient that can help you with lower blood pressure and offset the adverse effects of excess sodium. Portabella Mushrooms boost immunity in working moms who ate 3 to 4 ounces of grilled mushrooms every day for five weeks.



If you have high cholesterol, then add beet your diet. A good source of Folate, Folate is a B vitamin that prevents neural tube flaws, such as spinal Bifida and anencephaly. The beet gives you iron, magnesium, manganese, sodium, zinc, copper, selenium.

Foods for You & Baby


Spinach is a source of Vitamin K, which promotes the creation of a protein called Osteocalcin. That is useful for maintaining calcium in the bones, also an excellent source of calcium and vitamin D, dietary fiber, potassium, magnesium, and vitamin C, all of which are essential nutrients that are great for bone health.


Pumpkin Seeds

Pumpkin seeds provide many health benefits. Zinc is beneficial for a pregnant woman, and pumpkin seeds are a great source of zinc. Having pumpkin seeds will keep your mood swings in control and increase your immune system.