Tips to Maintain a Healthy Diet
Proper, high-quality fuel.
It creates better results: more energy, better performance, clearer thinking. You see where I’m going with this.
But we can’t have you operating on fumes.
So here’s practical tips to help eat well and nourish, even with a busy schedule :
Plan Meals in Advance
Set aside time at the beginning of the week to plan your meals. This helps avoid last-minute unhealthy choices and ensures you have the ingredients you need on hand. Consider prepping meals or ingredients (such as chopping vegetables or cooking grains) in advance to save time during the week.
Keep Healthy Snacks on Hand
Stock up on healthy, portable snacks to curb hunger and prevent overeating. Some great options include:
Nuts and seeds
Fresh fruit or dried fruit (with no added sugar)
Greek yogurt
Hummus with veggie sticks. Recipe below
Whole-grain crackers with peanut butter
Having nutritious snacks easily available helps you make better choices when you're in a rush.
Hummus and Veggies
You can pick up hummus at most markets. Quick & simple recipe
Incorporate More Whole Foods
Focus on eating whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
These foods provide more sustained energy and better nutrition than processed options. Try adding more of these foods to your meals, such as leafy greens, quinoa, salmon, or avocados.
Prep Balanced, One-Pot Meals
When time is tight, one-pot meals like soups, stews (recipe below), or stir-fries can be a lifesaver. These dishes are easy to prepare, require minimal cleanup, and can be packed with nutritious ingredients. You can also batch cook and freeze portions for quick meals later in the week.
Stay Hydrated
It’s easy to forget about hydration when you're busy. Drinking enough water is essential for maintaining energy levels and overall health. Keep a water bottle with you throughout the day and aim to drink regularly, even if you don’t feel thirsty.
Choose Lean Proteins
Protein helps keep you full and provides essential nutrients for maintaining muscle and overall health. Incorporate lean proteins like chicken, turkey, fish, tofu, eggs, and beans into your meals. These can be easily added to salads, sandwiches, or quick stir-fries.
Limit Sugary and Processed Foods
While sugary snacks and processed foods may provide a quick energy boost, they often lead to energy crashes and are low in essential nutrients. Try to limit foods with added sugars and opt for healthier alternatives, like whole fruits or snacks made from whole grains.
Use a Slow Cooker or Instant Pot
Slow cookers and Instant Pots are great for caregivers who are short on time. You can throw in ingredients in the morning and have a nutritious, home-cooked meal ready by dinner time. These appliances are perfect for making soups, stews, chili, and other healthy dishes with minimal effort.
Eat Regular Meals
Skipping meals or eating erratically can lead to fatigue and poor food choices. Try to eat regular meals, even if they are small, balanced portions. Eating consistently helps maintain stable energy levels and prevents overeating later in the day.
Make Smoothies for a Quick Nutrition Boost
When you're short on time, smoothies are a great way to get a nutrient-packed meal or snack. Blend together fruits, leafy greens, yogurt, and protein powder for a balanced, quick meal. You can also add flaxseeds or chia seeds for extra fiber and healthy fats.
Opt for Frozen Fruits and Vegetables
Fresh produce can spoil quickly, but frozen fruits and vegetables are just as nutritious and can be kept on hand for longer. They’re great for adding to smoothies, soups, or quick stir-fries and make it easier to get your daily servings of vegetables and fruits.
Use Meal Delivery Services or Grocery Delivery
If time is really tight, consider using meal delivery services that offer healthy options, or opt for grocery delivery to save time on shopping. Some services even offer pre-prepped ingredients that you can quickly assemble into a meal. This has been a go-to for me during crisis when I still wanted to eat healthy home cooked food.
Avoid Emotional Eating
This has also been a crisis go-to for me ;) Food for comfort. Try to be mindful of emotional eating habits and find other ways to relieve stress, like taking a walk, practicing deep breathing, or listening to calming music. Consistently journaling what I am really hungry for has helped a lot.
Eat Together When Possible
Make meals a time to connect. Eating together can be enjoyable and help you slow down and appreciate the food, making it easier to choose healthier options.
The better the fuel, the better the performance.