How can you make healthy eating a priority in your work routine?

50 percent of women's time everyday goes on deciding what to cook in every meal especially when you are staying in a family with various dietary or special needs and personal preferences. The best solution is to plan ahead and secondly experiment with various recipes that requires less time for its preparation. This way, one can satisfy various preferences and also make it flexible enough to modify as and when required

Planning ahead is key. I do have clients who prefer to cook each meal fresh, my suggestion is, after you shop, then chop. What I mean is, when you get home from grocery shopping, clean your vegetables and have them in containers ready to be used. I will chop up my kale, broccoli, cabbage, carrots so they are ready to go. This makes meal prep very easy as long as you have a protein source ready to cook. An easy and nutritious meal is salmon and broccoli, it can be ready in less than 20 minutes if the salmon is fresh or thawed and the broccoli was washed and chopped right after grocery shopping.

Prep meals in advance, set lunchtime reminders, and choose nutrient-rich foods. A healthier lunch boosts productivity and keeps energy levels consistent.

If you want to make healthy eating at work- Planning ahead is the most important key aspect. There is no one who knows your job and job struggles better than you. So planning your meals ahead of time taking into consideration all your work struggles helps reduce last minute decision pressures. Here is how you do it- ? Use a planner, app or simple pen and paper. ? Plan for a week or two. Depending on whatever is convenient. ? Plan your meals considering all your long working hours, travels, odd calls and last minute meetings. ?Have a list of on the go snacks as well as good food places to eat

1 ) Definir o que você quer e deve comer, baseado em uma mudan?a de estilo, estratégia, etc. 2) Planejamento: o que levar, se exige algum preparo antecipado, custo, variedade. Quais refei??es precisa levar? Planeje para a semana toda. Fa?a prepara??es simples, mas nutritivas. 3) Como vai ser transportado e armazenado? Exige refrigera??o, aquecimento? 4) Evitar distra??es. Manter-se no propósito, evitar sair pra comer, levar outros lanches, comprar snacks. 5) Preferir alimentos ricos em fibras e proteínas, que d?o mais saciedade e alimentam melhor. 6) Manter boa hidrata??o para evitar confundir fome com sede.

Once you have your meals planned, it is easier to carry homemade lunches as per ones dietary requirements, preferences, travel & work schedules etc. Choose simple, no fuss, one pot dishes or mix match dishes to keep the meals fun, healthy and time friendly ( wherein you dont have to spend alot of time in the kitchen

Great advice and it is a great way to save money! Prepare your lunch while you are making dinner. If you like leftovers, make a bit more at dinner for the next days lunch. If you prefer to have something else, preparing it while you are making dinner makes it easy since you are already in the kitchen.

I agree to a certain extent with a couple of changes. I don’t recommend granola bars or dried fruit due to the sugar content which can send you on a sugar crash not longer after eating it. Dried fruit is very high in fructose which is directly processed by the liver. Most granola bars are high in sugar and many have a long list of ingredients. Yogurt is a good option as long as it is unsweetened, add some fresh or frozen berries and now you have a healthy snack. Raw nuts and seeds are a very good option, limit to a small handful and include a seasonal fruit and this is another healthy option. Hummus and veggies are a good choice as well.

In the Indian context, almost everyone loves their snacks and is looking for ways to snack. Also the easy accessibility of junk food & packed food snacking at cheaper prices. Makes it difficult to choose healthier snacks. But if health is your priority, pre plan your snacks before hand. Choose whole fruits, yoghurts, nuts ,berries, or healthy homemade snacks like poha, upma etc.

Water is the elixir of life. Staying hydrated can help a person avoid the afternoon energy slump. Many people don’t drink enough water. An easy calculation is take your body weight in pounds, divide by 2 and the result is the number of ounces to drink to stay well hydrated. Having a reusable water bottle is a great idea, some forget to refill it. I recommend having a later container to portion out your water at the beginning of the day and then refill the water bottle. It is easier to carry around a smaller container rather than a large obvious one. Another suggestion I make is drinking room temperature water, cold water is hard on the digestive system.

One of the biggest struggles working people have is staying hydrated. They either drink too much or too little. Either way, it impacts the food choices and portions. It is important to stay hydrated throughout the day. Limit use of tea and coffee even if colleagues tend to order it often or customers demand you do so. Avoid sugary beverages.

Cheat days or treats can be a slippery slope for many and I’m not fond of the terminology. I prefer my clients to say they are having a food they don’t have on a regular basis. Eating mindfully is important but what does that mean, it means eating without distraction from technology or in a rush. Before having a food that a person doesn’t eat on a regular basis, it is good to think about why they want it, emotion can be tied to what and how we eat. There is constant temptation on social media, and other media sources. I love pastries, having one can start a pattern for me, I have to constantly remind myself of that. Think about your overall health and lifestyle goals, will the choice you are making keep you on track?