In today’s fast paced life it becomes tough to chalk out the time to choose nutritious and healthy food every day.
There are many people who lead busy lives with their demanding jobs leaving them less time to give a priority to healthy eating.
Most of the people tend to keep constantly working to meet endless deadlines and completely forget their body. This can increase the risk of several diseases such as obesity, high blood pressure, diabetes etc.
Therefore, it is important to fuel your body with good nutrition by having healthy foods so that you have enough energy to cope up with the daily stress at work.
Here are some smart and helpful eating tips for people who have a busy lifestyle.
1. Indulge in healthy snacks
A lot of nutrition and fitness experts advise people to eat smaller meals throughout the day in order to improve the digestive system and keep oneself from overeating.
A great pick-me-up can be a hard-boiled egg that can be brought from home.
One can also carry protein bars that are great-tasting and can be easily stored in a container. Another idea is to carry a handful of nuts that can give you fiber, healthy fats along with lots of minerals and vitamins.
You can also pick some peanuts, which are packed with antioxidants that can protect the body against free radicals.
Nowadays you can find flavored yoghurt which is a healthy option since it contains vitamins and is a good source of calcium.
It is important to do a little organization so that it is easy for you to opt for nutritious foods. When it comes to healthy snacks there are a plenty of options available in the market today.
You can also plan meals in advance in order to avoid last minute rush. It is best to do grocery shopping once in a week that can save you a lot of time on other weekdays.
You can even chop a few vegetables or prepare the dish and freeze it for later use. This can help you save time and energy.
One more idea is to fill nuts and dried fruits in separate bags that can be quickly grabbed during emergency.
3. Cook A Simple Meal
While we think of eating healthy there are often time- consuming meals that we think of but it does not necessarily have to be a labor- intensive meal. You can prepare a simple meal without being a gourmet chef.
4. Buy Healthy Foods
It is best to resist the temptation for chocolates, ice-cream, cookies and chips while going to a grocery store.
One of the best ways to prevent this craving is to stop going to the grocery store whenever you feel hungry.
You can also stock your office with some healthy snack options so that you do not indulge in unhealthy foods when the hunger hits.
5. Choose To Have A Fresh Fruit Or Vegetable
A piece of raw vegetable or fruit can provide you with a lot of fiber and several vitamins that can keep you fuller for a long period of time.
Fruits like bananas, oranges and apples are easy to carry.
6. Select The Right Kind Of Fats
You can feed your brain with omega- 3 fats that are known to enhance the function of the brain and improve your mood.
They also help to prevent heart disease. These omega-3 fatty acids are found in walnuts, flaxseeds and salmon.
7. Eat Your Breakfast
Several studies indicate that a healthy breakfast can increase our metabolic rate. A healthy breakfast must include protein sources like eggs, yoghurt or low fat cheese.
You can also get organic muesli or buy cereal that is not malted and has no sugar added to it.
Eating early can improve the metabolic rate, arrest ageing and reduce the hunger pangs throughout the day.
People who skip breakfast tend to be irritable. It affects the mood and leaves one tired for the entire day.
8. Choose Whole Grains
It is important to eat high fiber carbohydrates to get a good supply of energy required for the day.
By making a choice of whole grain carbohydrates over the carbohydrates that are high on the glycemic index can provide the right amount of glucose for your brain.
Whole grains are richer in more fiber, minerals and vitamins than the refined carbohydrates. They can help to reduce the risk of diabetes, heart disease, cancer and some other health issues. They provide a sense of fullness which is helpful for weight loss.
9. Limit The Intake Of Caffeine
It is best to limit caffeine as too much of it can upset your stomach and make your body feel stressed. It can also affect the blood pressure and heart rate.
Moreover the stimulants provided through a coffee can increase blood sugar levels, but provide zero nutrition to the cells.
Caffeinated foods and beverages are generally loaded with a lot of sugar, which might affect your health.
10. Select Small Packages
Try to buy food items with proper portion sizes. It is good to eat the right amount to stop gaining weight.
By decreasing the portion size you can eat less and lose weight. A snack that is packed in smaller package can help you feel satisfied till your next meal.
11. Quench Your thirst By Opting Healthy Beverages
Choose to have buttermilk, green tea or coconut water that can boost your digestive system and keep your body cool.
Green tea has natural antioxidants that protect the cells from damage. It also helps to burn fat and balance the metabolism rate.
Coconut water can prevent dehydration and is found to be very effective in weight loss. You can also opt for pure fruit juices which contains less or no sugar. Another option is skimmed milk that can provide you with high quality protein.
Do not choose to have sweetened and carbonated beverages. However the best beverage that can be consumed throughout the day is water.
12. Eat As Soon As You Feel Hungry
If you wait till you are very hungry then it might lead to cravings for fatty foods or sugar, so it is important to keep eating something at regular intervals. This can help you from craving sweet things and achieve stable blood sugar levels.
When there are long intervals between your meals there is a drop in your energy levels. In order to work at high energy levels you should supply your body with nutritious food at small intervals.
Moreover, it is best to eat small meals throughout the day, which can help you consume fewer calories that are utilized in a better way.
13. Select Foods High In Fiber
You can include whole grains, unprocessed foods, sprouted grams and natural foods in raw form. These foods can help you maintain a healthy digestive system.
High fiber foods take a long time to chew so it can make you feel satisfied and gives a feeling of fullness in your brain.
14. Go For Lean Meats
You can choose to buy roasted chicken rather than burgers, which can be both nutritious and tasty. They provide you with high protein and have low fat content.
Lean meat is also packed with a number of nutrients that help in the formation of red blood cells.
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