Eating Well When Your Routine Constantly Changes
If you’re a Defence spouse, chances are your routine changes more often than the weather. Exercises pop up with little notice, deployments stretch on, and your “normal” week can suddenly shift overnight — whether that means solo parenting or managing everything on your own without your partner at home. In the middle of all that, trying to maintain a sturdy foundation of balanced nutrition throughout unpredictable week can slide straight to the bottom of the ‘Priority’ list — not because you don’t care, but because time, mental/physical energy and support are often limited.
Social media makes it look like eating well means elaborate meal prep, aesthetic lunches and perfectly balanced plates. But when life moves the way it does for Defence families, daily meals need to be practical and flexible.
The good news? Eating well doesn’t have to be complicated.
Below are my top tips for balancing nutrition and finding more enjoyment in your food, with no time to spare!
Eat Like Your Grandparents (Not Instagram)
Early in my education, while studying nutrition, I received a piece of advice that I would carry with me throughout my years as a Naturopath. This golden nugget of wisdom came from my dear lecturer, Catherine: “when in doubt, eat the way your Grandparents’ generation ate”. OK sure – at the time it raised a few eyebrows in the class, however as she began to elaborate further, every fact about nutrition my brain had sponged up, suddenly fell into perspective. You see, our grandparents only ever spent their cash on “no fuss” ingredients that were reliable and could be easily transformed into a hearty and satiating meal. Think variety of whole foods (animal protein of choice, vegetables/salads, wholegrains, fat (yes, plenty of saturated fat!) prepared with easy methods.
Baked dinners, one-tray bakes, soups and stews as well as utilising simple forms such as canned goods to craft your meal are not “lazy” options — they’re practical ones.
Simple food prepared consistently will always beat complicated food that never gets cooked. Not to mention, ‘meat and three veg’ is still very much the G.O.A.T when it comes to everyday meals — balanced, delicious and easy to repeat for the weekly meal roster.
Decide Your Success Early: Plan, Prep, Action
One of the biggest game changers for managing food in a busy or unpredictable household is deciding early what you’ll eat. Planning ahead doesn’t have to be complicated or time-consuming — it can be as simple as taking a few minutes at the start of the week to think about meals, snacks, and what you’ll need for those hectic days. Writing it down, putting reminders in your phone, or adding ingredients to your online shopping list can make a huge difference in holding yourself accountable. Meal prep doesn’t need to be perfect; even prepping a few key components — like chopping vegetables, cooking grains, or portioning proteins — can save you hours throughout the week. The formula is simple: Plan, Prep, Action. The more intentional you are upfront, the more likely you are to follow through, even when life throws curveballs. Having your Pantry and Freezer topped up with staple ingredients such as wholegrains (i.e. rice, quinoa, pastas), canned produce, condiments…etc is essential for catering more seamless ‘back-up’ meals for those days when plans fall through and you need to throw something together in a moment’s notice. Our goal is to make healthy eating realistic, not stressful.
Reach for Your “Lazy” Equipment
Sometimes the best way to make cooking easier is to let your gadgets do the hard work for you. That vegetable dicer at the back of the cupboard? Time to dig it out — you’ll save yourself countless tears and endless chopping. That slow cooker collecting dust? Plug it in and let it transform simple ingredients into nourishing meals while you focus on everything else. More so, slow cookers are an undervalued best friend for every busy human, as you can:
o Throw ingredients in before heading out for the day
o Let it cook while you juggle work, errands or appointments
o Come home to dinner already sorted
Slow cooking is protective method of cooking as it is gentle on protein source and one of the best cooking methods to ensure you are preserving nutrients from start to finish. Naturopaths often favour slow cooking because it softens and breaks down foods, which can make protein, carbs, fibre, and fats easier on digestion. It is also fabulous for transforming cheaper cuts of meat into something tender and delicious. A perfect option for those nights when both energy and motivation have signed ‘off’ for the day.
Investing in the right tools that are easy to clean and simple to use can make all the difference when time is short or energy is low. Sometimes “lazy” equipment isn’t laziness at all; it’s your secret weapon for keeping meals stress-free and enjoyable.
Hide ‘n Seek is for Outside the Kitchen
Lastly — and probably my most undervalued piece of advice — is this: how you make food accessible to you matters!
Look, I’m not one to judge.
We’ve all been there. I have my own not-so fond memories from where I too have forgotten lovingly prepared leftovers that got tucked behind jars and meat packets. As a result, this had me reaching for the unopened chocolate instead — only to discover the forgotten food at the end of the week…right AFTER bin day (I swear, this must be a hidden law of the universe because why is this such a cannon event?!).
If produce isn’t visible or easily reachable, it can spoil before you even get a chance to use it. The same goes for your pantry: keeping things organised, visible, and easy to grab not only reduces waste but also improves how your accountability for committing to healthier options; even on the busiest days. Small changes like these remove friction from your routine, making it easier to fuel yourself well without the extra stress or thought.