In today's fast-paced world, maintaining a healthy diet can seem like a daunting task, especially with packed schedules and constant demands on our time. However, prioritizing nutritious eating is crucial for overall well-being, energy levels, and preventing chronic health problems. If it is tough to manage your weight, you are certainly not alone in today’s world. In fact, more than 39 percent of American adults have obesity. Excess weight may lead to heart disease, type 2 diabetes, kidney disease, and other chronic health problems. This article offers practical tips and strategies for incorporating healthy eating habits into a busy lifestyle, ensuring you can nourish your body even when time is limited.
Understanding Your Weight and Health Risks
Before diving into dietary strategies, it's essential to understand your current health status. Your body mass index (BMI) can help you determine if you are at a healthy weight, overweight, or have obesity. BMI is a measure based on your weight in relation to your height. You can use an online tool to calculate your BMI. A BMI of 18.5 to 24.9 is in the healthy range. A person with a BMI of 25 to 29.9 is considered overweight. Another important measure is your waist size. Women with a waist size of more than 35 inches, and men with a waist size of more than 40 inches, may be more likely to develop health problems. Men are more likely than women to carry extra weight around their abdomen, or belly.
Many factors, including consuming more calories than you need from food and beverages, lack of sleep, and low levels of physical activity, may play a part in gaining excess weight. The world around you. Your home, community, and workplace all may affect how you make daily lifestyle choices. Food and beverages high in fat, added sugar, and calories are easy to find and sometimes hard to avoid. And they often cost less than healthier choices like fruits and vegetables. Families. Overweight and obesity tend to run in families, suggesting that genes may play a role in weight gain. Medicines. Some medicines, such as steroids, and some drugs for depression and other chronic health problems, may lead to weight gain. Emotions. Sometimes people snack, eat, or drink more when they feel bored, sad, angry, happy, or stressed-even when they are not hungry. Consider whether it might be your emotions making you want to eat, and try doing something else to help you cope with negative feelings or celebrate your good mood. Lack of sleep. In general, people who get too little sleep tend to weigh more than those who get enough sleep. There are several possible explanations. Sleep-deprived people may be too tired to exercise. They may take in more calories simply because they are awake longer and have more opportunities to eat. Lack of sleep may also disrupt the balance of hormones that control appetite. Researchers have noticed changes in the brains of people who are sleep deprived.
The Foundation of a Healthy Diet
At its core, a healthy diet focuses on consuming nutrient-rich foods while limiting those that are high in calories, added sugars, solid fats, and sodium.
Consume more nutrient-rich foods. Nutrients-like vitamins, minerals, and dietary fiber-nourish our bodies by giving them what they need to be healthy. Consume less of these foods and beverages. Some foods and beverages have many calories but few of the essential nutrients your body needs. Added sugars and solid fats pack a lot of calories into food and beverages but provide a limited amount of healthy nutrients. Salt does not contain calories, but it tends to be in high-calorie foods.
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Prioritizing Whole Grains and Colorful Vegetables
Choose whole grains more often. Select a mix of colorful vegetables. Vegetables of different colors provide a variety of nutrients. Choose dark, leafy greens-such as spinach, kale, collards, and mustard greens-and red and orange vegetables such as carrots, sweet potatoes, red peppers, and tomatoes. If you have had kidney stones, be aware that some vegetables, like spinach and sweet potatoes, are high in oxalate, a chemical that combines with calcium in urine to form a common type of kidney stone. So, if you have kidney stones, you may need to watch how much of this you eat. But for others, these are great choices.
Shifting to Healthier Fats
Shift from solid fats to oils. Try cooking with vegetable, olive, canola, or peanut oil instead of solid fats such as butter, stick margarine, shortening, lard, or coconut oil. Choose foods that naturally contain oils, such as seafood and nuts, instead of some meat and poultry. Switch from frying to baking or grilling. Instead of fried chicken, try a salad topped with grilled chicken.
Limiting Sugar and Salt
Limit foods and beverages that are high in sugar and salt. Read the Nutrition Facts label on packaged foods. The Nutrition Facts label tells you how many calories and servings are in a box, package, or can. The label also shows how many ingredients, such as fat, fiber, sodium, and sugar-including added sugars-are in one serving of food. How much you should consume each day depends on your weight, sex, age, metabolism, and how active you are. In general, men need more calories than women. Younger adults need more calories than adults in midlife and older.
Simple Strategies for Busy Individuals
1. Planning and Preparation: The Cornerstones of Success
- Menu Planning: Before you head to the store or place your online order, take time to plan and think ahead. Menu planning is a great way to make sure you're eating a balanced diet and meeting your nutritional needs. Take an inventory of what you have in the pantry, fridge and freezer. Plan your menus for the week. These don't have to be set in stone, but they help you draw up a shopping list and plan for how leftovers can be part of another meal.
- Smart Shopping: Make a list. Scan store ads for deals. Eat a snack or meal before you shop. Avoid shopping alone since that can lead to impulse buying. Steer clear of prepackaged convenience items, which typically are more expensive and provide fewer nutrients, compared to home-prepared.
- Stocking Up on Staples: Buy 100% whole grain. Rice also is inexpensive. Keep frozen fruits and vegetables on hand. Buy a larger pack. Consider adding more meatless meals to your menus with tasty bean-based dishes. This rice-and-beans salad can be served as a main dish, side or a weekday lunch. Use no-salt-added canned beans instead of salted ones to cut the sodium content by half. Place rice and water in stockpot. Cover and cook over medium heat until rice is tender, about 45 to 50 minutes. Cool to room temperature. Stir in the remaining ingredients.
- Meal Prepping: Meal prep can be: Batch cooking, which is making food items ahead of time in bulk (e.g. a container of brown rice). Having snacks wrapped ready to go. Having vegetables and fruits chopped ahead of time. And so much more! Meal prep also doesn’t need to be done every single Sunday-before the workweek begins. It should fit your schedule. Let’s say Monday and Tuesday are your busiest days. You may not feel it’s necessary to prep an entire week’s worth of food on Sunday. Instead, you could choose to dedicate Sunday evening to prepping food for Monday and Tuesday only. Allow some flexibility in your meal prep plan so it feels less like a chore each week. Another helpful tip for meal prep? Portion your foods when you return from the grocery store. This saves time during the cooking process. For example, if you know you usually include diced peppers and onions in a dish, dice them when you return and place them in a freezer-safe Ziplock bag and store accordingly. Here’s another meal prep tip: you can make certain ingredients ahead of time. Suppose that you’re having this Greek chicken and potatoes dish with a side of kale, raisins, and feta cheese. You can make the chicken ahead of time, store it properly, and use it when you’re ready to make the rest of the meal or any other meal.
2. Embrace the Convenience of Frozen and Canned Foods
Many believe that fresh or organic foods are always the best option for a nutritious meal, while frozen foods are often considered less nutritious. However, frozen foods can actually retain their nutrients better than fresh produce as they are picked at peak ripeness and then quickly frozen to lock in those nutrients. Plus, frozen foods offer the convenience of extended shelf life, making it easy to stock up and portion them for meals when needed. Don’t be afraid to purchase canned foods. Many canned products are just as nutritious as their fresh counterparts and can be more affordable and less labor intensive. Like frozen foods, canned options save time by reducing prep work, such as cutting, portioning and cleaning. However, be cautious of excess salt or syrup in some canned items.
3. Utilize Time-Saving Cooking Methods
Consider using slow cookers or pressure cookers to create flavorful, nutritious meals with minimal effort. Cookers allow you to toss in ingredients and let them cook, resulting in dishes like chili, chicken tortilla soup or tender carnitas. Another time-saving option is one-pot recipes, where you only need one large cooking pot to prepare the meal, and add in all of your ingredients.
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4. Batch Cooking for Future Meals
Batch cooking, similar to the “low and slow” method, involves preparing large quantities of food at once, so you can store leftovers in the fridge or freezer for another day. Batch cooking can be the perfect strategy for busy families looking to save time and eat healthy. By preparing meals in advance, such as pre-made frozen breakfast burritos, sandwiches or overnight oats, you can easily grab a nutritious meal on the go.
5. Quick and Easy Meal Ideas
Extravagant meals that require extensive preparation don’t necessarily offer more health benefits. In fact, foods that are easily accessible and quick to prepare can be just as nutritious. Add onion to the skillet and sauté until tender (4-5 minutes). Add minced garlic and seasonings: cumin, chili powder, garlic powder, dried oregano, salt and pepper. Cook for another 30 seconds stirring constantly. Add remaining ingredients into the slow cooker: rinsed and drained beans, diced tomatoes with their juice, diced tomatoes and green chilis with juice and tomato sauce. Stir to combine and cook on low for 6-8 hours.
6. Snacking Smartly
Have healthy snacks on hand. Whether you are at home, at work, or on the go, healthy snacks may help combat hunger and prevent overeating. Look for snacks that are low in added sugar and salt. Easy snack ideas. When you’re busy, a good snack can keep you from overeating later in the day. However, some snacks may seem healthy, but still may be high in carbs, added sugars, fat, and sodium and have little nutritional value. Whether you’re making your own snacks or buying them at a convenience store, here are some helpful tips to make sure you’re making healthier choices: Keep non-perishable snacks such as unsalted nuts (walnuts, almonds, peanuts, cashews, etc.), or trail mix on hand. These snacks are great sources of healthy fats and protein and keep you full. Choose snacks that are whole grain and high in fiber. Prepare vegetable snacks with a delicious dip such as hummus or salsa. Keep it simple with whole pieces of fruit or string cheese. Purchase snack packs, but make sure the nutrition content meets your goals. Aim for snack packs that are lower in carbohydrates, added sugars, and sodium.Prepare your own snack packs. Snack pack ideas include chopped fruit, granola, rice cakes, smoothie-ready ingredients, frozen fruit, or yogurt.
7. Making Healthier Fast Food Choices
Let’s face it, fast food is a convenient option when our days are hectic or when we’re too tired to cook a meal at home. There are, however, tricks for making healthier choices at fast-food restaurants. When finding yourself at a drive-thru, focus on ordering: A side salad or fruit instead of fries. Instead of a burger or a fried chicken sandwich, order a grilled chicken sandwich. Aim for smaller portion sizes. If you want fries, get a small size instead of medium or large. Instead of soft drinks, order water, unsweetened tea, or diet/no-calorie soda.
Additional Tips for Students and Busy Professionals
For students and busy professionals, maintaining a healthy diet can be particularly challenging. Here are some additional tips tailored to these lifestyles:
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- Reminders: Put a reminder in your planner or calendar. If you are the type of person who likes to plan out everything on your agenda, don’t forget to insert time slots to remind yourself to eat a snack or a meal. This note will help you to remember to eat something even if you are busy running around or working on homework.
- Hydration: Drink plenty of water to stay hydrated. People often forget to drink water when they are busy. However, the body needs water to carry out appropriate functions, especially our brain function. When dehydrated, your cognitive function will decline and your brain will not be working efficiently. Carry a reusable water bottle with you all the time and refill it at the water stations around campus.
- Protein/Granola Bars: Choose the better protein or granola bars. Try not to replace a meal with these bars. The nutrients in the bar are not enough to make your body function well. These bars are more like snacks that offer a quick source of energy when the body is low in energy. When buying energy bars, check the ingredient list to ensure you are familiar with what goes into the bars. My general rule is, that if the name sounds too strange, I will not buy it.
- Packed Snacks: Pack snacks. You can pack fruits, vegetables, or nuts to eat during the day. Some snack ideas are apple slices with almond butter, pretzels with hummus, or trail mix. You know what goes into your snack when you make or pack it yourself. It will also help you save a substantial amount of money in the long run.
- Restaurant Choices: Make healthier choices in restaurants. Many people choose to eat out when they feel like they do not have enough time to cook. Identifying and ordering a more nutritious option in a restaurant is easier than you think. Try to choose dishes that contain mostly vegetables, whole grains, and lean protein. Consider adding various side dishes to create a balanced meal. Additionally, pay attention to the portion size offered. Restaurants often serve portions that are too much for one person to finish, so you should not feel obligated to finish everything on the plate.
Using Technology to Your Advantage
- Meal Planning Apps: Meal planning apps allow you to organize and schedule your meals ahead of a busy week. By using an app, you can determine what you plan to eat each day, including snacks, and purchase ingredients accordingly. Other benefits to using meal planning apps include: Knowing how many calories, carbs, fat, protein, and other nutrients you’re consuming each day. Stressing less over deciding what to eat. Creating a grocery list to only buy what you need. Recipe ideas that fit a variety of food preferences.
- Tracking Your Intake: Keeping your food and beverage portions in check may help you reach or stay at a healthy weight. Use a diary to track the foods and beverages you consume. Keep a food and beverage diary that lists everything you consume in a day. More adults are using different ways to track health habits, including what and how much they eat and drink, sleep, and weigh. Using apps on mobile phones, tablets, and other devices has become a popular way to track and improve health. These apps have many features. If you prefer keeping a written diary, check out the sample food and beverage diary below. It includes a section for writing down what the time was and what your feelings were when you consumed the food or beverage. Writing down your feelings may help you identify your eating triggers. For example, you may notice that you sometimes overeat when you are with a big group, simply because everyone around you is consuming large amounts of food and beverages.
Staying Active to Support Your Diet
Consuming healthy foods, beverages, and snacks, and getting regular physical activity may help you reach and maintain a healthy body weight. It is important that you should move more and sit less throughout the day. You can gain some health benefits if you sit less and do any amount of physical activity. Being physically active may help you start feeling better right away. Once you are more active, keep it up with regular activities. That will improve your health even more. Studies suggest that, over time, physical activity can help you live a longer, healthier life. Aerobic activity. Aerobics can be moderate or vigorous. How can you tell what level your activity is? Take the “talk test” to find out. If you’re breathing hard but can still have a conversation easily-but you can’t sing-then you’re doing moderate-intensity activity. If you can only say a few words before pausing for a breath, then you’re at the vigorous level. Choose aerobic activities that are fun for you. You’re more likely to be active if you like what you’re doing. Try getting a friend, family member, or coworker to join you. Manage your weight. Prevent heart disease and stroke. Regular aerobic activity may strengthen your heart muscle. It may even lower your blood pressure. Prevent other diseases. Maintain strong bones. Muscle-strengthening activity. Experts recommend at least 150 minutes a week (a total of 2 ½ hours) of moderate-intensity aerobic activity. You can spread your activity throughout the week-whatever works best for you. If you increase your aerobic activity to 300 minutes a week-instead of the recommended 150 minutes-you may even lower your risk for heart disease or type 2 diabetes. You should also aim for at least 2 days a week of muscle-strengthening activities. You don't have to be an athlete to benefit from regular physical activity. , you may want to start with easier activities, such as walking at a gentle pace. For example, you could start by walking 5 minutes at a time, several times a day, 5 to 6 days a week. You could gradually increase your time to 10 minutes per session, 3 times a day, and slowly increase your walking speed. Be sure to increase your muscle-strengthening activities gradually. Start out 1 day a week at a light or moderate intensity. Over time, increase to 2 days a week, and then possibly to more than 2 days. Make a plan to stay on track. You can keep an activity log to track your progress, such as the sample log below or an app on your mobile device. After you do an activity, write down how you were feeling while you were active. Mon., Mar. Tues., Mar. Wed., Mar. Thurs., Mar. Fri., Mar. Sat., Mar. Sun., Mar. Choose parking spots that are farther away for extra steps. Visit museums or the zoo. Many of these activities are free. Start a walking or other active group where you work, live, or worship. If your time is limited, do 10 minutes of exercise at a time. throughout the day.
Seeking Support and Managing Setbacks
Be realistic about weight-loss goals. Seek support. Expect setbacks. Forgive yourself if you regain a few pounds. Add moderate- or vigorous-intensity physical activity to your weight-loss plan. This kind of activity increases your heart rate and makes you break a sweat. Hungry. If I pack my lunch, I won't be tempted in the lunch line. Check in with myself to see if I am really hungry. Out to dinner with friends, so we all ate big portions! Next time, I'll have a salad with low-fat dressing. Had trouble falling asleep. Plan ahead to avoid setbacks. Find a backup activity you can do in case of bad weather or injury. Many people feel stress in their daily lives. Stress can cause you to overeat, feel tired, and not want to be active. There are apps that give helpful tips on stress management practices and help you monitor the situations that prompt stress. With food prices rising, your grocery bill may be giving you sticker shock. But you shouldn't toss your healthy eating goals because your food budget's getting squeezed. Now is a great time to pick up - or brush off - some smart-shopping and meal-planning skills. Talk with your health care provider about what a healthy weight is for you. If you are overweight or have obesity, your health care professional may recommend weight loss. Experts recommend beginning with a weight loss of 5 to 10 percent of your starting weight over a period of 6 months. So if you weigh 200 pounds, that would mean losing 10 to 20 pounds. Ideas to support your weight-loss efforts. In addition to keeping a diary, focusing on behaviors related to your eating and physical activity level can help jump-start your weight-loss efforts. It can also help you maintain weight loss for the long term. Make a shopping list and stick to it. Don't keep foods high in fat, added sugar, or salt in your home, workplace, or car. You can’t consume what’s not there! Ask for smaller servings. Eat your meals at a table. Turn off the TV and all other devices so you don't mindlessly eat or drink too much.