Our diets play an enormous role in our overall health — both physical and mental. Here are healthy eating hacks for busy professionals…
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Our diets play an enormous role in our overall health — both physical and mental. A poor diet is likely to reduce your energy levels, the functioning of your immune system, and can lead to unwanted weight gain and reduced mobility. On the other hand, a healthy diet can increase energy and immune system performance, and reduce the risk of heart disease and diabetes. According to the WHO, a healthy diet can prevent 8 out of 10 cases of premature heart disease.
A healthy, balanced diet includes fruits, vegetables, and lean proteins, while keeping sugar and saturated fats to a minimum. Unfortunately, many healthy meals require more preparation than less healthy alternatives. If you are busy with work and family responsibilities, you’re likely to end up choosing a processed ready meal that you can heat up in two minutes over a meal full of fresh produce that takes half an hour to make!
Thankfully, there are ways you can maintain a healthy diet as part of a busy life. Here are some healthy eating hacks and tips!
Prep Your Meals in Advance
Preparing a healthy meal can take some time — chopping up vegetables, cooking, and cleaning dishes and utensils afterwards can be surprisingly time-consuming, especially after a long day at work.
Meal prepping in bulk can be much more time-effective. Instead of preparing each meal and then cleaning up afterwards every time, why not prepare several meals at once? With the right tools, ingredients, and planning, a couple of hours each weekend can have you sorted for the rest of the week.
Stainless steel containers can keep your meals fresh for a long time, especially when stored in the fridge. You can get high quality stainless steel containers for surprisingly cheap from places like Walmart and Costco. Before using them, remove any stickers and sticker residue. You can do this with an old credit card and a product such as nail polish remover or methylated spirit. Once the containers are rinsed and dry, you can start storing food in them.
Healthy meals that are ideal for advance preparation include rice bowls with vegetables and lean meats (or tofu for a vegetarian option), grain-based salads like quinoa, or even soups, stews, and chili. Wraps and sandwiches are also good, especially if they’re filled with leafy greens and lean protein!
Get Plenty of Protein
Protein plays a vital role in maintaining energy levels and promoting muscle growth/repair. What’s more, it also keeps you feeling full — if you’re trying to reduce carbohydrates for fat loss while also staying energetic enough for a busy lifestyle, protein is your friend!
Cheap, convenient sources of protein include eggs, lean meats such as chicken and turkey, and fish like tuna and salmon. If you’re vegetarian or vegan, don’t worry — you can also get plenty of protein from beans, peas, lentils, and tofu. These protein sources can be budget-friendly and easy to incorporate into recipes from salads to soups to sandwiches and more.
Snack Smartly
For many people, snacking is the most difficult obstacle to overcome when trying to maintain a healthy diet. Many of the most convenient snacks, such as chips and chocolate, are high in sugar and salt. People on low-calorie diets can actually be more likely to snack, as their meals are too small to leave them satisfied! If this sounds familiar, it may be best to avoid being too restrictive with portion sizes at meal times. Again, including plenty of protein in your meals can help you feel full while maintaining a calorie deficit.
If you do want to snack, preparing healthier options is a good idea. Why not fill small containers with portioned nuts, seeds, fruit or vegetables and have them around to conveniently curb cravings when they arise?
Make Smoothies
Healthy smoothies are perfect for busy schedules. With a decent blender, you can create all kinds of smoothies to suit your tastes, from a miracle green smoothie to a tropical blend of pineapple, mango, coconut milk, and Greek yogurt (a great source of protein!). If you have a sweet tooth, why not blend banana, cocoa powder, and almond butter for a nutrient-rich chocolatey treat?
Stay Hydrated
Hydration is essential for energy levels and general health. What’s more, drinking enough water can reduce food cravings, as the body and brain can often confuse the symptoms of thirst and hunger! A reusable water bottle can be a godsend for the health-conscious worker. If water tastes dull to you, why not infuse it with fresh fruits or spices for flavor?
Healthy and Happy
Incorporating these healthy eating hacks into your daily routine can help you stay nourished and avoid the lure of “convenient” but unhealthy options, even if your schedule is very busy. If you can’t follow all of these tips exactly, don’t worry — small changes can lead to significant improvements in health and wellbeing.
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