In Focus: Carbs, Fats & Protein - What Mums Really Need to Know
Nutrition advice online can feel overwhelming — one minute carbs are “bad,” the next fats are the enemy, and then suddenly everyone’s telling you to eat all the protein.
As a mum, you don’t have time for conflicting advice or complicated rules. You need clear, practical guidance that works in your real life. That’s why my In Focus series breaks down the science of carbs, fats, and protein into simple, actionable steps — so you can make choices that help you feel energised, strong, and in control.
Protein – Your Mum-Life Powerhouse
Protein is essential for repairing and building muscle, supporting your immune system, and helping you stay fuller for longer (so you’re less likely to find yourself mindlessly raiding the kids’ snack cupboard).
Where to find it:
Chicken, turkey, beef, pork
Fish and seafood
Eggs and dairy (Greek yoghurt, cheese, milk)
Plant-based options like beans, lentils, tofu, tempeh, and edamame
💡 Top tip: Aim for a source of protein at every meal — it’s the foundation of a balanced plate.
Carbs – Your Body’s Favourite Energy Source
Carbs aren’t the enemy — they’re your body’s preferred fuel, especially important for busy mums who are always on the go. They provide energy for your brain and muscles, and fibre-rich carbs support digestion and gut health.
Where to find them:
Whole grains like oats, brown rice, wholemeal bread, and pasta
Potatoes, sweet potatoes, corn
Beans, lentils, chickpeas
Fruits and vegetables
💡 Top tip: Pair carbs with protein and/or healthy fats to keep energy levels steady and avoid big spikes and crashes.
Fats – Essential for Hormones, Health & Satisfaction
Healthy fats are vital for hormone production, brain health, vitamin absorption, and keeping you satisfied after meals. Cutting them out completely can affect your mood, energy, and even your menstrual cycle.
Where to find them:
Nuts and seeds (and their butters)
Olive oil, avocado, coconut
Oily fish like salmon and mackerel
Dairy products like cheese and full-fat yoghurt
💡 Top tip: Be mindful of portion sizes — fats are more calorie-dense, so a little goes a long way.
Putting It All Together
A balanced meal includes all three:
Protein to repair, build, and keep you fuller for longer
Carbs to fuel your body and brain
Fats to support hormones and help absorb vitamins
By understanding how each macronutrient works, you can build meals that give you energy, keep you satisfied, and help you feel your best — without cutting out whole food groups or following rigid “rules.”
The Bottom Line
You don’t need a diet that tells you exactly what to eat every day. You need the skills and knowledge to build meals that fit your life, adapt as your needs change, and support your goals — whatever they are right now.
Nutrition isn’t about perfection. It’s about progress, balance, and making choices that work for you.