Even in a modern remote-work world, many people have a hectic schedule and often lack time to sit down to have a proper meal. They rush through meals, eat processed food to save time or even forget about eating all together. These poor eating habits contribute to feeling tired, increased stress and a weaker immune system. Having a system in place to ensure proper eating habits will help you manage both time and stress by taking the guesswork out of when or what you’re going to eat throughout the day. Developing a daily routine for nutrition is also a key component of a solid overall health and wellness mindset. Here are some tips that you can do to start eating well with a busy life.
- Choose meals that contain mostly vegetables and swap those unhealthy sides for a green salad or cooked veggies.
- Follow a healthy plate method. This means make half your plate vegetables, 1/4th starches or grains and 1/4th lean protein.
- Pay attention to the portion size offered when eating out. Restaurants often serve portions that are too much for one person. To avoid overeating, consider splitting a meal with a friend, ask for smaller portions or put half the meal in a to-go box before you start eating.
- Pack your own snacks and have them with you at all times. Having something small is better than having nothing at all during the day. Some snack ideas are apple slices with almond butter and cinnamon, nut and dried fruit trail mix, vegetable sticks and hummus, sliced turkey in a small whole grain tortilla.
Easy Breakfast or On-the-Go Recipe
Strawberry Peach Kale Smoothie
Makes 2 servings
- 2 cups unsweetened almond, hemp, or coconut milk
- 1 cup frozen strawberries (no sugar added)
- 1 cup frozen peaches (no sugar added)
- 2 cups fresh kale
- 1 teaspoon vanilla extract
- 2 scoops vanilla protein powder (whey or vegan varieties, like pea, rice, organic soy or hemp)
- Put all in a blender, and mix well.
- Add ice to make smoothie more slushy, if desired.
Tips: Healthy options include adding 1 tablespoon ground flax or chia seed to add omega-3 fats and/or substituting organic baby spinach for the kale.