11 Tips On How To Eat Well For Busy Women
Last updated on : October 28 2019
You are a crazy rush in the mornings, have close deadlines, stress-filled meetings at work, and grocery shopping on the way back. You hit the gym, meet up with friends for dinner, try to cook in between, and still attempt to look good. These are the activities in the life of the average woman today.
We do an excellent job juggling multiple roles, but too often, we forget to take care of ourselves. Missing breakfast and grabbing a piece of candy for lunch is not healthy.
Pay attention to what goes into your body to stay mentally and physically fit. We are what we eat, after all. You may not have the time to plan elaborate meals or try lengthy recipes every night. But a few smart food choices will help you eat well throughout your day.
In this article, we share tips on what eating well means and how to eat smarter during your hectic schedule.
Begin your day with a good breakfast.
We all know that breakfast is the most important meal of the day. A nutritional breakfast sets you up for the day, maintains your energy levels, and stops you snacking. Don't skip it. Plan to have breakfast and fit it into your schedule.
Consume foods that are high in protein, fiber, and complex carbohydrates. Whole grain cereals, oatmeal, organic dairy items, and nuts are healthy if chosen wisely.
Stay away from refined or processed foods with high sugar content and artificial flavors. Avoid artificially sweetened items and instead, use fruit in your bowl of oatmeal or make a quick smoothie.
Processed food includes any food that is not in a natural state. For example, food that is frozen, canned, baked, or dried.
Not all processed foods are unhealthy. However, they often contain harmful levels of salt, sugar, fat, or chemicals - additives to make a more appealing flavor, extend shelf life, or structure.
Examples of common processed foods include breakfast cereals, tinned vegetables, savory snacks, such as crisps and sausage rolls, meat products like bacon and sausage, microwave or ready meals, cakes, and biscuits, soft drinks and sodas, and of course junk and fast food.
Pack and carry on-the-go healthy snacks.
Getting a healthy meal at the right time is often not convenient or feasible. Inconvenience is no permission to indulge in unhealthy snacking. Or worse, not eat at all. Carry a piece of fruit, a protein bar, or a healthy snack wherever you go (they hardly take up any space in your bag).
Eat your snack between meetings, or during a break with your co-workers. Make this a habit to keep your blood sugar levels at optimum levels, preventing you from overeating or unhealthy snacking.
Do not make coffee your go-to.
Relying on a shot of espresso to increase alertness is unavoidable for some of us.
Keep your coffee intake to a moderated because too much caffeine, at the wrong times, can make you sluggish. Coffee is a diuretic, dehydrating your body and leading to irregularities in blood sugar levels.
If eliminating your regular cuppa is too much, try replacing a few cups throughout the day with healthier alternatives. Green or herbal teas are excellent substitutes and are caffeine-free.
Your overall energy levels will improve when your body adjusts to less coffee. You will feel less sleepy and have less reliance on caffeine for a pick me up — all the right things.
Update: On the coffee front. Recent science shows coffee has many proven medical benefits - and the significant advantage is its ability to boost your metabolism and help you burn fat. Drinking coffee correctly and in moderation might be healthy for you.
Shop smart when picking up groceries.
Don't be tempted to buy processed or pre-packaged foods because they are faster and easier to prepare. These foods are universally bad for your health.
Instead, pick healthy foods to last you through the week.
Healthy foods include lean proteins, green leafy vegetables, fresh fruit, eggs, and organic produce. We need high quantities of iron to make up for loses during menstruation. Consuming healthy foods is an excellent way to replenish it and keep other health problems at bay.
Avoid the fast and processed foods section in supermarkets if you're struggling to make healthy choices.
Here are 13 prepackaged foods to avoid.
Prep in advance.
Instead of cooking every day, try planning your meals over the weekend and cooking in large batches.
Many recipes can be cooked in advance and frozen for use during the week. Sauces, soups, and curries are excellent examples. Play around with ideas adding your touch to every meal. Eating healthy is not boring.
With delicious and easy-to-eat meals available at home (frozen and waiting to defrost), you will be less dependent on prepackaged and fast foods.
Refrain from snacking and multitasking.
Multitasking saves time but has its drawbacks.
Don't eat and work at the same time. Plan your day to eat away from your desk. Enjoy your food with a colleague, your partner, or friends for a quick lunch outside.
Eating away from your desk allows you to focus on what you eat. It prevents overeating and makes mealtimes more enjoyable. You'll feel nourished in body, mind, and soul and ready to start work fresh and with energy.
Avoid skipping meals.
When you skip meals, you lose energy, are tempted to snack unhealthily, and end up bingeing the next time you eat. For these reasons, skipping meals leads to eating more calories, not less.
There is a high risk you'll consume bad calories too, like sugars or processed foods in the snacks you eat. Studies show that your risk of diabetes increases when you skip meals, just because of the binge and unhealthy calorie factors.
Make it a point not to skip meals. Eat every few hours to keep your metabolism working and to avoid unhealthy food choices.
Be smart while dining out.
Watching what you eat, need not spoil your restaurant meals or prevent you from eating out at all.
Many professional women find it impossible to avoid lunch meetings or work dinners. So eating wisely by picking the right foods from the menu is essential. Choose salads, soups, and baked, grilled, or steamed dishes instead of digging into greasy fries and onion rings.
If you know where your meetings are, choose restaurants where your needs are more likely to be met.
There is no shame in asking questions or requesting restaurant staff to customize your meal. You never know when doing this may inspire others to eat healthily!
Even with all the right choices eating choices, there are nutrients that a woman’s body needs to stay healthy and active. Complement your diet with supplements like magnesium, omega-3 acids, B-complex vitamin, and multivitamins.
Remember to consult a doctor or nutritionist before starting any supplement, because each woman has a different nutritional profile.
We cannot stress this enough—drinking water throughout the day is essential to your wellbeing. Sodas, caffeinated drinks, or similar beverages do not have the power that plain old water has. So don't drink these instead of water.
Drink at least eight glasses of water each day. Keep count until it becomes a habit.
Carry room-temperature water in a glass or stainless steel bottle and sip on it consciously throughout the day.
Jot down what you eat.
Writing things down makes it easier to monitor and organize. The same goes for writing down what you eat.
Keeping a food diary that tracks how, when, and what you consume encourages you to eat well. It hardly takes any time. Jot down everything you eat in a book or pad or use an app designed for the job. Review regularly to make sure you are eating in a balanced way.
Busy women need to take extra care of their nutritional needs. Paying attention to what you eat, how and when will make sure you get a balanced and nutritious diet.
Keep these points in mind and adopt them as habits. Soon you will be more energized and ready to deal with everything that the day brings.
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