The biggest downfall to healthier eating habits for many people is not lack of knowledge, but a lack of time. Most of us are well aware that a meal of lentils, broccoli and grilled fish is better for us than a bag of chips, but when we are in the middle of a hectic working week, the best intentions can go out of the window.
Unfortunately, eating poor quality fast food deprives us of the sustainable fuel that we need to be at our best and deal with the demands of a busy life. Low-nutrient food makes it harder for us to concentrate and maintain energy levels, and can also affect our mood and sense of well being. Here are some practical tips to help you eat well even when you’re busy.
Plan meals in advance
Simply deciding in advance what your main meals of the day will save time and lowers the risk of relying on unhealthy takeaways. It will allow you to plan your grocery shop more accurately as well, saving you from buying ingredients that will go to waste. Keep it simple with easy 10-minute recipes.
Batch cook
Often the prospect of chopping, cooking, and clearing up afterwards is just too much after a long day, when you are tired and just want to wind down in front of the TV for an hour. One solution is to batch cook large portions at the weekend, and divide it into smaller portions to store in the fridge or freezer so they can be reheated for quick weekday meals.
This lends itself to healthy meals such as risottos, pasta and vegetable dishes, and lean-protein casseroles. You can always add a handful of bagged fresh salad leaves or herbs for extra nutritional content before you eat.
If your weekends are too booked up for batch cooking, consider using a meal prep delivery service that is geared towards supplying well-balanced and nutritious meals.
Take a packed lunch
Many people rely on the convenience of a shop-bought sandwich or wrap to grab at lunch time, but often these have hidden sugars, salts, and preservatives, and are unhelpful if you are trying to lose or maintain your weight. Preparing a simple packed lunch the night before can help you to eat better and also save money.
For example, a batch of couscous and vegetables or salad takes just ten minutes to prepare, and can be boxed up for a nutritious weekday lunch. It’s fine to add shop-bought condiments such as soy sauce or salad dressings for extra flavour.
Choose healthy snacks
When we are busy, it’s all too tempting to reach for sugary or carb-heavy snacks for a quick burst of energy. Get into the habit of carrying healthy alternatives with you, such as bags of mixed nuts and raisins or unsalted and unsweetened popcorn.