Eating healthy can be a challenge, especially for busy working professionals. However, with some healthy eating tips and planning, it is possible to maintain a healthy diet even with a hectic schedule.
If you want to find out why healthy eating can be your best investment with a huge return check out this article
Here you have some rules, like commandments for anyone working full time - healthy eating tips for busy professionals
1. Plan and prepare your meals
Just like successful project at work your healthy eating needs an actionable action plan. Set aside some time each week to plan your meals and snacks. Prepare a shopping list and buy the necessary ingredients in advance. Consider batch cooking or meal prepping on weekends to have healthy meals ready to grab during the week.
If you are looking for a quick inspiration for a dinner in under 30 min try this Speedy Cauliflower Peanut Curry.
2. Emphasize whole, unprocessed foods
Focus on consuming whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. These provide essential nutrients and promote overall health. Minimize processed foods, which tend to be higher in added sugars, unhealthy fats, and sodium.
It doesn't mean you have to refrain yourself from delicious food, embrace on juicy strawberries, ripe tomatoes, the intensity of Japanese miso paste or French mustard.
Your healthy eating journey, doesn't have to be boring!
3. Pack your lunch
When possible take your own meals to work. It ensures you have control over the ingredients and portion sizes. Pack a balanced combination of protein, whole grains, and vegetables to keep you satisfied and energised throughout the day.
The right food choices can also keep your energy levels up and boost your productivity at work.
4. Keep healthy snacks readily available
Stock your desk, bag, or office fridge with healthy snacks like fresh fruit, raw nuts, energy balls, small piece of dark chocolate or cut-up vegetables. Having these nutritious snacks on hand will help you avoid reaching for unhealthy alternatives when hunger strikes. It will also help you to beat the 3 pm slump. Healthy snacking will keep your glucose level steady to keep your concentration up through the entire working day.
5. Stay hydrated
Keep a water bottle with you throughout the day and make a conscious effort to stay hydrated. Dehydration can lead to fatigue and decreased productivity. Limit your consumption of sugary drinks and opt for water, herbal tea or infused water instead (add slices of lemon, cucumbers, oranges, strawberries, pineapples.....whatever you like)
Staying hydrated keeps you from annoying dehydration headaches, and even improves your energy.
6. Don't skip meals
While it may be tempting to skip meals when you're busy, it's important to fuel your body regularly. Skipping meals can lead to excessive hunger, poor food choices, and overeating later in the day. Aim for three balanced meals a day, and include healthy snacks as needed.
7. Opt for quick and simple recipes
Don't set high cooking standards, you don't need to replicate molecular cuisine or Michelin stars chefs. Keep that to impress your customers. Look for quick and simple recipes that can be prepared in under 30 minutes. Explore options such as stir-fries, salads, grain bowls, and currys. These recipes often require minimal prep and cooking time, making them ideal for busy schedules.
8. Utilise meal delivery services or pre-prepared meal options
If time is extremely limited, consider using meal delivery services or pre-prepared meal options that prioritize healthy, balanced ingredients.There are a lot companies offering great options, do your research, it will help you to save a lot of time.
9. Let Your Kitchen Gadgets do the hard work
I would recommend to start with an instant pot, food processor and air fryer. The choice of appliances depends on your specific needs and preferences. Consider your cooking habits, the type of meals you usually prepare, and the time-saving features that would benefit you the most.
10. Practice healthy egoism
A Healthy Plant Based Diet is the ultimate in self-care, the healthy practice of putting yourself at the centre. It can be a tool to keep your body healthy and brain sharp.
The right foods can boost your life energy, increase longevity and improve performance and KPIs at work.
It means you shouldn't settle for greasy and unhealthy food, which is quickly and easily available.