Mother's Day Nutrition – Fuel for the Women Who Do It All

Mother’s Day is a time to appreciate the caregivers, nurturers, and multitaskers in our lives. While flowers and brunch are great, supporting moms with nutrient-rich meals is an even more meaningful gift. Whether you're a mom or celebrating one, nutrition can empower energy, mood, and longevity.

Science-Backed Facts:

• According to the CDC, nearly 80% of women are not getting enough iron, calcium, and vitamin D—nutrients essential for energy, bone health, and hormonal balance.

• Omega-3s, magnesium, and B-vitamins are crucial for mood regulation and hormone balance, especially in women over 40 or those experiencing perimenopause and menopause.

• A 2020 study in Frontiers in Nutrition found that women who follow a Mediterranean-style diet report better energy, lower inflammation, and lower rates of depression.

Practical Tips:

1. Prioritize Protein at Breakfast: Try an omelet with spinach, feta, and avocado or a Greek yogurt parfait with berries and flaxseed.

2. Add Iron-Rich Foods: Lentils, leafy greens, pumpkin seeds, and lean meats support energy, especially for menstruating women or those with low ferritin.

3. Use Sunday as Meal Prep Day: Batch-cook a soup, salad base, and proteins to ease weekday stress. Prepping ahead saves time and reduces decision fatigue.

4. Supplement Smartly: Vitamin D3, magnesium glycinate, and a high-quality multivitamin can fill in common nutritional gaps. Ask your provider about testing.

5. Celebrate with a Picnic: Fresh fruits, hummus, quinoa salad, and sparkling water make for a nourishing Mother’s Day outing. Add dark chocolate for a treat with antioxidants.

Sample Self-Care Menu:

• Breakfast: Scrambled eggs with arugula and avocado toast

• Lunch: Lentil salad with cherry tomatoes, cucumber, and olive oil

• Snack: Greek yogurt with chia seeds and raspberries

• Dinner: Grilled salmon, roasted Brussels sprouts, and quinoa

Being well-nourished helps moms show up as their best selves—not just for others, but for themselves. Happy Mother’s Day Moms!!