When it comes to eating right, life has a funny way of throwing curveballs at our best intentions. Between back-to-school chaos, holidays, work deadlines, and travel suddenly the healthy habits we worked so hard to build fly right out the window.
If you’ve ever felt like your nutrition completely unravels the second your calendar fills up, you’re not alone. The good news? Eating well in midlife doesn’t have to be complicated even when life gets chaotic.
Recently on the Small Daily Habits podcast, I sat down with dietitian Lucy Hutchings, RD, to talk about simple, stress-proof nutrition hacks that help busy women over 40 stay energized, support weight loss, and feel their best without spending hours in the kitchen.
Here are some of the best takeaways from our conversation. Listen to the full episode here.
Why Stress Impacts Nutrition
When life feels overwhelming, healthy habits are often the first to go. Lucy explained that stress not only shifts your schedule but also affects your body on a deeper level.
- Sleep suffers → leading to more cravings and low energy.
- Workouts get skipped → leaving you more fatigued and stressed.
- Takeout becomes the default → which often means blood sugar swings and mood shifts.
- Cortisol spikes → affecting digestion, weight, and overall well-being.
The result? A cycle that leaves you feeling drained, frustrated, and tempted to “start over in January.”
Common Pitfalls (and How to Avoid Them)
1. Not Planning Ahead
That dreaded “What’s for dinner?” each night leads to decision fatigue, stress, and last-minute options. Even planning just 2–3 meals for the week can make a huge difference.
2. Overloaded Schedules
Between work projects, volunteering, and kids’ activities, our calendars get packed. Lucy reminds us: Your kids will be fine if they don’t do every activity, what they need more is a healthy, less-stressed mom. Simplifying your schedule creates space for better meals and better moods.
3. Skipping Movement Altogether
If a 30-minute workout feels impossible, don’t scrap it entirely. Instead, use placeholders like a 5-minute stretch, a short walk, or a quick bodyweight circuit. Keeping the routine alive matters more than perfection. You can always add on as the habit becomes easier to stick to.
Stress-Proof Meal Hacks That Actually Work
Lucy is not a fan of all-day Sunday meal prepping (and neither am I). Instead, she suggests:
- Cook double: Make two meatloaves or roast two chickens. Use one now and freeze the other for later.
- Batch soups & stews: Comfort food that perfect for fall, reheats beautifully and saves time!
- Chop ahead: Peel veggies earlier in the day when you have energy, so dinner comes together fast in the evening. I like to buffer my mornings with an extra 15 minutes. If things go well and I don’t need those 15 minutes for getting out the door on time, I usually do a little food prep for dinner that night.
- Deconstructed meals: Think taco night, stir-fries, or bowls where everyone assembles their own plate. This way, you’re not cooking multiple meals but still meeting everyone’s preferences.
Getting the Family on Board
One of the most common complaints I hear is, “I’d eat healthier if my family was on board.” Lucy’s advice?
- Shift your mindset: Your job is to provide nourishing food, not to make everyone happy.
- Get input ahead of time: Create a “master meals list” with your family’s favorites so planning feels easier AND they feel like they had some part in it.
- Serve meals buffet-style: Deconstructed dinners allow everyone to customize their plate without extra cooking.
The Biggest Myth Women Over 40 Need to Ditch
Lucy left us with a powerful reminder: It doesn’t take hours a day to be healthy.
We tend to believe that being “healthy” means daily hour-long workouts, marathon meal-prepping sessions, and a total lifestyle overhaul. In reality, small steps count.
- Five minutes of movement adds up.
- Pre-chopped veggies make dinner doable.
- Going to bed 15 minutes earlier supports your hormones and energy.
Tiny shifts, stacked over time, are what create lasting results.
Final Thoughts
As women in midlife, it’s easy to compare ourselves to others or assume we need to “do it all” to see results. But the truth is, sustainable health happens through small daily habits, not perfection.
Whether you’re juggling back-to-school chaos, gearing up for the holidays, or just managing everyday stress, remember this: your kids and family need a healthy, happy you more than they need a picture-perfect schedule or gourmet meals.
Start small, plan ahead just a little, and give yourself permission to keep it simple.
✨ Want more from Lucy?
You can find her on Instagram at @LucyHutchingsRD, join her Weight Loss Over 40 community on Skool, or tune into her podcast The Healthy Mama Podcast.
And if you loved this conversation, don’t forget to subscribe to Small Daily Habits so you never miss an episode and check out my new 21 day reset here.
Remember, BIG changes begin with small daily habits.
Until next time!
Wishing you much love, health, and happiness,
Christine
PS: If you missed our last episode all about overcoming overwhelm to finish the year strong you can listen here and find the show notes here. Enjoy!
