A busy mum’s guide to gentle nutrition: Progress over perfection
Nutrition isn’t about cutting things out, punishing your body, or fixing yourself. It’s about coming home to yourself, one meal, one pause, one breath at a time. For many busy mums, food can feel like another pressure point in a long day. Between school runs, work deadlines, household tasks, and caring for others, nutrition can start to feel like a chore, a test, or yet another thing to “get right.”
The idea of “gentle nutrition” is an approach to eating that focuses on nourishment and wellbeing without rigid rules, guilt, or obsession. Instead of labelling foods as “good” or “bad,” it emphasises listening to your body’s hunger, fullness, energy, and satisfaction cues, while also considering basic nutrition needs. The idea is that food should support your health and your enjoyment of eating. The idea of gentle nutrition is often associated with intuitive eating. Rather than chasing perfection, it’s about making flexible, realistic choices most of the time. Things such as adding fruits, vegetables, protein, or fibre in ways that feel doable. It also recognises that health is influenced by many factors beyond food alone.
The truth is: nutrition is not about perfection. It’s about gentleness, presence, and progress. Every meal is an opportunity to reconnect with your body, nourish your nervous system, and restore energy, not to judge, punish, or control yourself.
To take the pressure off and make nutrition achievable, I use a “Good–Better–Best” framework that helps give supportive simple nutrition tips with my clients. This approach allows you to make realistic choices without guilt while gradually improving how you fuel your body. The framework is a practical and empowering way to make healthier choices without striving for perfection. It's grounded in the idea of progress over perfection and is designed to help you build sustainable habits over time.
What is the "Good, Better, Best" Philosophy?
It's a tiered approach to health decisions:
Good: A reasonable, healthier choice compared to a poor or unhealthy option. It's progress.
Better: A more nutritious or effective option than "good", a step up.
Best: The most optimal choice from a wellness perspective, often nutrient-dense, minimally processed, or most aligned with long-term health.
For example…
Many people get discouraged when they can't eat or live "perfectly." This philosophy allows flexibility and removes the all-or-nothing mindset. For example:
Good: Grabbing a granola bar instead of a candy bar.
Better: A protein bar with fewer added sugars.
Best: A homemade snack with whole ingredients (like nuts and fruit).
Let’s take a closer look…
1. Good: Small wins that keep you going
“Good” is any choice that moves you in the right direction, even if it’s not perfect.
For example, this could look like in the morning instead of just your coffee:
Grabbing a protein bar or yoghurt for breakfast rather than skipping altogether
Having a boiled egg and a piece of fruit when you’re short on time
Sipping a glass of water instead of skipping hydration altogether
These quick wins keep your body fueled and your energy stable. There’s no shame in choosing “good”; it’s a step in the right direction and is about progress, not perfection.
2. Better: Nourishing upgrades
“Better” is a slightly more intentional choice that gives your body and mind a real boost:
Sitting down for 10 minutes to eat a balanced plate
Breakfast example: eggs, avocado, toast, and a handful of berries
Pausing to chew, savor, and notice your nervous system improves digestion and gives you a moment to breathe and recharge, even in a busy day.
3. Best: Grounded, intentional meals
“Best” is the ideal choice, a moment to truly nourish, connect, and restore:
A home-cooked, whole-food nutrition-targeted meal from scratch
Colourful vegetables, quality protein, healthy fats, fibre, a balanced plate
Time to sit and enjoy your food without distractions and connect with loved ones
“Best” meals support energy, gut health, hormonal balance, and a sense of calm.
Why this works for busy mums
I’m a big fan of the good-better best framework as it:
Removes guilt and shame: There’s no “all or nothing.” Any step counts.
Reduces overwhelm: Instead of rigid rules, you have practical options for every day.
Supports your nervous system: Even small, intentional choices help you pause, breathe, and nourish.
Builds consistency over time: Good choices become better choices, and better choices can occasionally become your “best.”
Nutrition as Rhythm, Not Rules
The goal of this approach towards nutrition isn’t perfection. It’s creating a rhythm that works in your life today:
One nourishing breakfast
One mindful lunch
One evening meal where you sit, breathe, and connect with your body
Even if your day is messy and super busy, progress is still happening, one meal, one pause, one breath at a time.
It’s important to remember that nutrition isn’t about “fixing yourself.” It’s about coming home to your body, honouring your needs, and building small, sustainable habits that nourish your energy, mood, and wellbeing. All we can aim to do is to simply do a little better today than yesterday, and that’s often the key to long-term wellness success.
! Remember, the framework can work across all areas of wellness. This model can be applied not just to food, but also to:
Exercise: A short walk (good), a brisk walk (better), a full workout (best).
Sleep: 6 hours (good), 7 hours (better), 8 hours with good hygiene (best).
Mental health: Journaling occasionally (good), regular mindfulness (better), therapy and self-care plan (best).