11 Tips on How to Eat Well for Busy Women | The Kewl Blog

11 Tips on How to Eat Well for Busy Women

Posted on October 09 2016

how busy women eat well

Crazy rush in the mornings, close deadlines, stress-filled meetings at work, grocery shopping on the way back, hitting the gym, meeting up friends for dinner, trying to cook in between and still look good. These are just some of the activities in the everyday life of the average woman today.

While women are no doubt doing an excellent job of juggling multiple roles in their lives, all too often we forget that we need to care for ourselves too. Missing breakfast and grabbing a piece of candy for lunch is not healthy.

In order to stay mentally and physically fit to meet the day’s demands, it is crucial that you pay attention to what goes into your body. We are what we eat after all. We all know that you may not have the time to plan elaborate meals and try lengthy recipes every night, but the truth is that just a few smart food choices help you eat well throughout your day.

In this article we share a few tips about what eating well means and how to eat smarter in the midst of your hectic schedul.

Begin your day with a good breakfast.

Although most of us know that breakfast is the most important meal of the day, it seems convenient to often skip spending time over it in the morning madness and instead eat whenever you get time for it during the day—avoid doing this. It is important to have a nutritional breakfast because it helps you gear up to face the day and maintains your energy levels for a long time.

Plan for your day to include time for a healthy breakfast from now on and consume foods that are high in protein, fiber, and complex carbohydrates. Whole grain cereals, oatmeal, organic dairy items, nuts, etc. are great for health. Remember to stay away from refined foods with high sugar content and artificial flavors. Avoid artificially sweetened items and instead use fruit in your bowl of oatmeal or simply make a quick smoothie.

Pack and carry on-the-go healthy snacks.

For the woman who is always on-the-go, getting a healthy meal close at hand at the right times may not always be convenient or feasible. But this in no way means that you should indulge in unhealthy snacking or worse, just not eat. The trick is to carry a piece of fruit, a protein bar, or similar healthy snacks with you no matter where you go (it would hardly take up any space in your bag).

Eat it as you commute to your meetings or take a break to catch up with your co-workers. Making this a habit can significantly help in keeping your blood sugar levels at optimum levels. This also keeps you from overeating or unnecessary unhealthy snacking.

Do not make coffee your go-to.

Yes, we cannot deny that relying on a shot of espresso is almost unavoidable when you need to be alert at all times. However, keep your coffee intake at a minimum as too much caffeine can make you lethargic, and cause you to gain weight and develop diseases. Being a diuretic, this beverage dehydrates your body and may lead to irregularities in blood sugar levels.

If completely eliminating your regular cuppa sounds too much to do, start with replacing a few cups throughout the day with healthier alternatives like green tea (there are various flavors now so be sure to choose one you enjoy). Once your body adjusts to not having so much coffee, you may notice the absence of those sudden energy dips and find the strength to take on all tasks without feeling sleepy or having to rely on a particular drink.

Shop smart when picking up groceries.

In order to wrap up a supermarket trip faster, we often end up buying processed, pre-packaged foods that seem easier to prepare when you are constantly busy during the week. But all those foods are only affecting your health in a negative way; so be wise while grocery shopping and pick the right foods to last you through the week. Think of healthy foods that are easy to prepare and able to keep up with your healthy lifestyle.

A good way to work around this problem is to simply avoid stepping into the section that contains unhealthy items—the trouble zone. Rather, stock up on lean proteins, lots of green vegetables and fresh fruit, eggs, and organic produce. As women (especially if you lead hectic lives), we need high quantities of iron to make up for what the body loses during menstruation. Consuming these healthy foods is the best way to tackle this issue and keep other health problems at bay.

Prep in advance.

If you are wondering about what to do with all the healthy groceries you have picked up and  you simply cannot make time to cook every day—no biggie. All you need to do is use a bit of time over the weekend to plan your meals for the week and cook everything in large batches.

Here are few 7 easy to prep meals to consider to help you get started. Also remember that sauces, soups, and curries can prepare all these items on Sunday and put them in the freezer. Play around with recipes and add your own touch to every meal. After all, healthy eating does not mean you can only eat boring meals. With delicious and easy-to-eat meals (you just need to defrost it) readily available at home, you will be less tempted to reach out for packaged foods or go for takeaways at the end of a tiring day.

Refrain from snacking and multitasking.

Multitasking saves time for all of us, but there is no reason to overdo it. Instead of bringing your meals to your work desk as you work on a presentation, plan the day so that you can eat away from your desk while talking to a colleague or getting together with your partner or friends for a quick lunch outside.

This way, your focus is on what you eat—this not only prevents overeating, but also makes mealtime an enjoyable experience and nourishes your body, mind, and soul. This also ensures that you are refreshed and able to be more efficient once you get back to your work after a meal.

Avoid skipping meals.

Have you noticed that you end up gulping down almost everything in sight when you get around to eating after all the work is taken care of? The reason we often fall into this trap is because we have deprived our body of food for a long time by skipping important meals. No matter how busy you are, make it a point not to skip meals.

Keep eating every few hours to keep your metabolism working well and to avoid getting tempted by unhealthy food choices when you eat. Check out our list of 15 fat blasting foods that are easy to prepare for some ideas.

Be smart while dining out.

Being conscious of what you eat in no way indicates that you need to put an end to eating out. In fact, for a professional woman, it is impossible to avoid lunch meetings altogether. You can still stick to eating well even when in a restaurant by picking the right kind of foods from the menu. Choose salads, soups, and baked, grilled, or steamed dishes rather than digging into greasy fries and onion rings.

If you know where your meetings are scheduled, you can do some research for restaurants in advance so that you go to a place where your needs are more likely to be met. Remember—there is no shame in asking questions and requesting the restaurant staff to customize your meal. In fact, you never know when doing this may inspire others to eat healthy.

Consider supplements.

Even if you make all the right choices about what you consume, there are still certain nutrients that a woman’s body needs to stay healthy and active. So complement your diet with the proper supplements like magnesium, omega-3 acids, B-complex vitamin, and multivitamins. However, remember to consult a doctor or nutritionist before starting any supplement, as each woman has a different nutritional profile.

Stay hydrated.

We cannot stress this enough—drinking loads of water throughout the day is essential to your wellbeing. No, sodas, caffeinated drinks, and other such beverages have the power that plain old water has when it comes to keeping you healthy.

Drink at least eight glasses of water each a day. Keep count until it becomes a habit. The best idea is to carry room-temperature water with you in a glass or stainless steel bottle and keep sipping on it consciously throughout the day. Also consider downloading an app to help you keep track and stay on schedule.

Jot down what you eat.

Writing down things always makes it easier to monitor and stay more organized, and the same goes for eating too. Maintaining a food diary to track how, when, and what you consume in a week is surprisingly very effective in encouraging you to eat well. It hardly takes any time—just jot down everything you eat and you can review it a week later to ensure a well-balanced diet with the right quantities of everything.

There are also very good apps for this as well. is a simple and viable solution that makes keeping track of your food easy and interesting. It also offers simple interval workout videos to help you stay fit.  

Paying heed to what goes into your body does not have to be a time-consuming affair, but should be a very important priority for you as a busy woman. Just keep these few points in mind and soon you will find that you feel more energized and ready to deal with everything that the day brings.

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