Having a busy lifestyle can make it difficult to make time for healthy eating. It’s easy to slip into a routine of unhealthy eating habits which can have an impact on your health and wellbeing. Luckily there are some simple tips and tricks to help you make healthier choices.
Planning ahead is a great way to stay on top of your health and nutrition when life gets busy.
• Pre-plan your weekly meals: Planning your meals in advance not only saves time, but it also takes the hassle and stress out of trying to work out what to eat.
• Pack meals: If you know that you won’t have much time for cooking or buying lunch, why not pre-pack meals for the week ahead? This includes making double batches of dinners so you have leftovers for lunches.
• Prep ahead: Prep as much as you can ahead of time. Whether it’s chopping vegetables, making protein-rich snacks, or cooking several meals in one batch, being organised and prepared will help ensure you stick to healthy eating even when your lifestyle gets busy.
Choose Nutrient-Dense Foods
Nutrient-dense foods provide your body with essential macronutrients, vitamins, antioxidants and minerals, and are a great way to give your body the fuel it needs, especially when you don’t always have access to fresh foods.
• Fruits & Vegetables: Fruits and vegetables are packed with essential vitamins and minerals which can help to keep you feeling energetic and healthy. Try and include a good mix of colourful fruits and leafy greens into your diet.
• Fish: Fish is an excellent source of protein and healthy fats like omega-3. It is also low in calories and will help to keep your body well nourished.
• Legumes: Legumes such as lentils, beans, and peas are a great source of plant-based protein and fibre. They are also very affordable and can be easily added to soups, salads, and other dishes.
• Nuts & Seeds: Nuts and seeds are packed with beneficial nutrients like healthy fats and protein. They can also help to satisfy cravings for something crunchy.
Choose Convenience Foods Wisely
Sometimes it’s inevitable that convenience foods are going to be part of your diet. But that doesn’t mean that you can’t make healthy choices. Here are some tips to help you choose wisely:
• Read labels: Try to pick foods that are low in sodium, sugar and unhealthy fats. Look for products that are high in fibre and/or protein.
• Avoid packaged snacks: It’s best to stay away from packaged snacks as they can be high in sugar and sodium.
• Choose frozen fruits & vegetables: Frozen fruits and vegetables are great options when you don’t have access to fresh produce. Try to choose products that don’t contain added sauces or preservatives.
It’s never easy to stay on top of healthy eating when your lifestyle is busy, but these tips can help you make informed decisions that will benefit your health and wellbeing. Planning ahead, choosing nutrient-dense foods and choosing convenience foods wisely are all simple steps that you can take to ensure you are eating a healthy diet.
What are some healthy quick meals for busy people?
1. Grilled Veggie Wraps with Hummus – Simply grill a variety of vegetables, such as bell peppers, zucchini, mushrooms, and squash and wrap them up in a wholegrain wrap with hummus.
2. Quinoa with Black Beans and Peppers – Cook some quinoa and add some cooked black beans, diced peppers, and your favorite seasonings for a hearty and healthy meal.
3. Abundance Bowl – Layer cooked quinoa, roasted vegetables, sautéed spinach, and roasted chickpeas for a nutritious meal.
4. Avocado Toast with an Egg – Toast a slice of whole grain bread, top it with mashed avocado and a poached egg.
5. Lentil Curry over Rice – Simmer cooked lentils in a flavorful curry sauce and serve over your favorite cooked grain.
6. Soup and Salad – Make a hearty vegetable soup and serve it with a large salad filled with your favorite greens, chicken, and veggies.
What healthy meal can be cooked in under 30 minutes?
-Chicken and Broccoli Stir-Fry: Heat 1 tablespoon of oil in a large skillet on medium-high heat. Add 2 boneless, skinless chicken breasts, cut into small cubes. Cook the chicken 5-7 minutes, stirring occasionally until the chicken is roasted. Add 2 cups of fresh or frozen broccoli florets and cook for 2-3 minutes until the broccoli is slightly tender. Reduce the heat to medium-low and add 1/4 cup of chicken broth, 2 tablespoons of soy sauce, 1 teaspoon of garlic (minced), 1 teaspoon of sesame oil, and 1 teaspoon of honey. Simmer for 15 minutes until the sauce thickens, stirring occasionally. Serve the stir-fry over cooked rice.
What meals can be cooked in 10 minutes or less?
1. Grilled Cheese Sandwich
2. Fried Rice
3. Eggs and Toast
4. Tomato and Mozzarella Salad
5. Noodles with Vegetables
6. Cheese Quesadillas
8. Stir-Fried Vegetables
9. Hummus Wrap
10. Chicken Fajitas