Fueling Your Strength: Nutrition Tips for Stay-at-Home Moms Navigating Divorce
Feeding ourselves can be complicated—especially in times of stress and transition. Divorce brings emotional and logistical overwhelm, and if you’re a mom, you’re likely juggling everything from meals to meltdowns. Planning, shopping, cooking, cleaning…it all adds up. And doing it multiple times a day? It’s exhausting.
Add in emotions like grief, anger, relief, or uncertainty, and feeding yourself (and your family) might feel even harder. Maybe you’re struggling to eat enough. Maybe you’re leaning on food for comfort. Maybe both.
The truth is: food is more than just fuel. It can nourish, soothe, distract, and connect us. And during major life changes, it makes sense that your eating patterns may shift.
Here are some gentle, realistic ways to care for yourself with food—even when your time, appetite, and energy are low:
1. Fed is Best—Truly
Let go of perfection. A bowl of cereal for dinner counts. So does a snack plate with fruit, cheese, and meat sticks. If you fed yourself and your kids today, you did something important. Meals don’t have to be elaborate to be nourishing.
2. Aim for 3 Meals a Day
Stress, busyness, and emotional strain can blunt your hunger cues—but your body still needs fuel. Try setting reminders to eat at least every 3–5 hours. Think of meals like charging your phone: regular fueling helps you function.
3. Plan Ahead to Minimize Decision Fatigue
Decision overload is real. Tools like the Plan to Eat app can help. You can store favorite recipes, assign meals to specific days, and it will even generate your grocery list. Want to try it? Here’s my referral link: plantoeat.com/ref/92f178f5b0
You’ll get 20% off your first annual subscription, and I earn a small commission when you use my link. I only recommend tools I truly find helpful.
4. Create a “Nutrition 911” Plan
When you do have time or energy to cook, make extra. Batch cooking and freezing individual portions can be a lifesaver on tough days. Think chili, soups, or pasta bakes.
5. Emotional Eating Isn’t the Enemy
Emotional eating gets a bad rap, but it’s a valid coping tool. Instead of trying to eliminate it, expand your toolbox. Write a list of other comforting options: taking a walk, texting a friend, journaling, a warm bath. Eating should stay on the list, too.
6. Mix and Match for Energy & Satisfaction
While fed is best, balanced meals can boost energy and mood. When possible, combine 2–3 components: a protein + a carbohydrate + a fruit or veggie. Not sure where to start? Use my free Meal & Snack Guide for inspiration.
So, What’s One Thing You Can Do This Week to Nourish Yourself with Kindness?
Feeding yourself is a form of care—not another task to perfect. Be gentle with yourself.
Nourishment isn’t about getting it “right,” it’s about honoring your needs during one of the hardest seasons of your life.
You Deserve Nourishment, Too
Food supports your physical and emotional well-being. It’s foundational—and you’re worthy of that care. If you’re looking for more personalized support, I’d love to work with you. I offer insurance-based nutrition counseling that meets you where you are.
Looking for more information? Connect today with Katie Badger!
