Intuitive eating is a whole-you approach to health and wellness that empowers you to trust your body’s natural hunger and fullness cues when making food choices. However, as a busy mom, it can be especially challenging to prioritize your well-being while juggling multiple responsibilities.

For more on intuitive eating check out the other blog posts in the series: intuitive eating for moms and common obstacles.

In this blog post, we’ll be sharing practical tips and guidance on how to integrate intuitive eating into your busy lifestyle.

1. Meal Planning

Meal planning is an incredibly helpful part of any healthy eating routine. As a busy mom, taking the time to plan out your meals in advance can save you time and stress. It can also help you make more health goal aligned choices throughout the week and gives you an opportunity to balance your meals. Here are some meal planning tips to help you get started:

  • Set aside time each week to plan out your meals and create a shopping list or if you are ok with repetition create a 3 week rotating menu and associated grocery lists that you can just reuse each week. More on meal planning here.
  • Try to include foods that everyone enjoys even if you struggle with the overall health of that meal – more on that further down.
  • Make meals or prep food ingredient in advance and store them in the freezer for even busier weeks.

2. Create an All Food Fits Mentality

Having an all food fits mentality helps prevent the “what the hell” eating or “last supper” style of eating that often happens Sunday evenings when you decide to start over on Monday.

  • Try to use an add-in pressure off approach. If you wish you or your kids ate more ___ think about how you can offer that food more often and in an enjoyable way without any pressure or rules.
  • In all of your meals/snacks try to include something that provides satisfaction. Maybe that’s chocolate, chips, or some cheesy rice. Think about what would just “hit the spot” and leave your feeling satisfied.
  • Evaluate your own food rules and how they show up in your eating and in feeding your kids. Where did they come from? Are they factual? Are they hurting or helping your relationship with food? Are they hurting or helping your kid’s relationship with food?

3. Mindful Eating Practices

Mindful eating means being present and focused while eating. Being mindful while eating allows you to pay attention to your body’s signals, slow down and enjoy your food more. Practicing mindfulness can also help you to gain greater insight into what your body needs. Here are some tips on how to incorporate mindful eating into your lifestyle:

  • Turn off distractions like the television or phone while eating to fully focus on your meal and avoid mindless eating.
  • Take time to chew and savor your food to fully appreciate the flavors and textures. Use the 5 senses to explore your food. If you’re up for it, get your kids involved and make it a part of the meal time conversation.
  • Practice sitting in a chair when you eat and taking a few deep breaths before you begin to ground yourself even if there is chaos around you.

4. Seek Support From Like-Minded Communities

Seeking support from like-minded communities can help in staying motivated and accountable. It’s great to be part of a supportive group that shares your values. Here are some great ways to find like-minded communities:

  • Join an intuitive eating support group online (like the FED Mamas program) or in your local community.
  • Connect with others on social media who share your interest in intuitive eating.
  • Talk to friends and family about your interest in intuitive eating to build a supportive network around you.

Intuitive eating is a powerful tool for busy moms looking to make sustainable, satisfying and nourishing choices. Learning to prioritize your wellness while navigating your busy schedules is challenging for so many moms but it is possible! Incorporating meal planning, an all foods fit mentality, mindfulness practices and seeking support from like-minded communities can help make intuitive eating and your well-being a sustainable and satisfying part of your lifestyle.

With kindness and compassion,


I would love to hear your comments or thoughts.