A day in my life as a dietitian and mum-of-two

“I make the most of my lunch breaks with quick 20-30 minute exercise sessions.”

By Nicole Pritchard, Accredited Practising Dietitian

Navigating the whirlwind of life is difficult for any mother. Balancing the demands of work, family, and personal wellbeing is the ultimate goal, but let me tell you – even I get it wrong.

Being an Accredited Practising Dietitian while raising two spirited girls aged 4 and 18 months, certainly keeps me on my toes!

Let me share a glimpse into my daily life, where I try to strike the balance in maintaining a healthy lifestyle while juggling work and family commitments.

Making time for physical activity

Starting my day with physical activity sets the tone for everything that follows. I’ve discovered that hitting the gym before my girls wake up is my secret weapon for ensuring I don’t miss out on exercise. Those early morning workouts energise me and prepare me for the day ahead.

I make it a priority to stay active for my own wellbeing. I hit the gym twice a week for weights classes, go for runs, and take walks with my kids in their pram. These activities not only keep me fit but also allow me to have some much-needed ‘me’ time.

Quick tip: Plan exercise on work days during lunch breaks – just 20-30 mins is still ok!

When work gets busy, I make the most of my lunch breaks with quick 20-30 minute exercise sessions. But it’s not just about the gym; our living room often turns into a dance floor, filled with laughter and energetic moves, or we head outdoors to explore our favourite parks, beaches, and bushlands.

Quick tip: Play active games with the kids, such as tag, hide and seek. Piggy back rides make for a great weighted workout!

Strategies to stay organised

Organisation is key to managing my busy schedule. I keep a calendar on our fridge to track family activities, medical appointments, and work commitments. My husband and I sync our work calendars to coordinate responsibilities like dinner and bath time.

We also do a weekly grocery shop on the weekend to ensure we’re stocked up for the week ahead, and don’t fall into the habit of picking up calorie-dense takeaways. I like to prepare large meals on Sunday nights, providing us with leftovers for busy weekdays.

Quick tip: The CSIRO Total Wellbeing Diet features recipes for healthy family meal planning. It simplifies meal planning with nutrient-rich, family-friendly recipes, making mealtime stress-free and enjoyable for everyone.

Healthy, balanced eating

Healthy, balanced eating is a cornerstone of our family’s lifestyle, which I try to uphold by having plenty of healthy foods at home. I also strive to lead by example for my children. I usually get my 4yr old involved in some of the food prep for meals or snacks, and while I decide on what meals they eat and when, I let them decide on how much they want to eat so they can learn to listen to their appetites.

I always aim to get a few different vegetables on their plates (whether they eat them or not depends on the day!) and keep healthy food within easy reach such as a bowl of fresh fruit, popcorn or rice crackers in the cupboard.

Of course, they do eat treats such as biscuits or ice cream, but I teach them this is something we eat sometimes, not on a daily basis.

Here’s what a typical day of eating looks like for me:
● Breakfast: Overnight oats with banana, yoghurt and peanut butter (recipe inspiration)
● Morning snack: Latte and fruit
● Lunch: Rice, tuna and vegetables
● Afternoon snack: Vita Wheats or Corn Thins with cheese or peanut butter
● Dinner: Sweet chilli chicken and basil stir fry (recipe inspiration)
● Evening snack: Greek yoghurt and dark chocolate

Quick tip: Keep your pantry stocked with healthy staples like microwaveable brown rice, baked beans, wholegrain wraps, and eggs for quick and nutritious meal options when time is short.

Life is a journey filled with ups and downs, and even with the best intentions, there are moments when things don’t go as planned. However, it’s the commitment to adapt, learn, and grow that propels us forward. While the path may be filled with twists and turns, finding joy in the small moments, celebrating successes, and learning from setbacks are all part of the journey.

Remember, it’s okay to ask for help, take breaks when needed, and most importantly, be kind to yourself along the way. Here’s to embracing the chaos, cherishing the moments of clarity, and continually striving to be the best version of ourselves, for our families and for ourselves.

By Nicole Pritchard, Accredited Practising Dietitian for the CSIRO Total Wellbeing Diet.