How to Eat Healthy When You’re Busy (Part 1)

Life is so busy that it most times feels like a struggle to balance work, family, time with friends, and personal time, leaving little room to prioritize our health. However, the good news is that healthy eating doesn’t have to be complicated, time-consuming, or expensive. In this edition, I will show you practical tips and strategies to help you stay nourished, even on your most hectic days.

A Quick Icebreaker: What’s Your Go-To Quick Meal?

Let's begin with a quick fun question before we go deeper.

Imagine that you have just finished a long day of working tirelessly, attending meetings, or running errands, and you're so spent and hungry. You are constrained with time; you have just 10 minutes to make a meal for yourself since you need to hop onto your end-of-day prep work or tackle your next task. What would be your go-to quick meal that saves time and energy? Let me know in the comments (this is a no-judgement zone ??).

It is important to know why you need to start eating healthy

If we are being honest, there exists a strong urge to choose convenient and less nutritious food or snacks as working professionals. Rather than feeding on calories with zero benefits (aka junk food), consuming nutritious foods fuels us with the right nutrients we need to function optimally and helps us to stay healthy. I have summarised the benefits of eating nutritious foods as N.E.R.V.E:

• N: Nourishes your body with essential nutrients.
• E: Enhances focus and mental clarity.
• R: Reduces the risk of chronic diseases.
• V: Vitalizes your immune system and overall health.
• E: Energizes you throughout the day and, in turn, reduces the risk of stress eating and other eating disorders.

I often receive questions and hear complaints from colleagues and friends who struggle to maintain healthy eating habits due to their busy circumstances. This challenge is even more relevant as we just celebrated World Food Day 2024 yesterday with the theme set by the 联合国粮农组织 , 'Right to foods for a better life and a better future'.

Interestingly, professionals who tirelessly work to make the world a better place often find it difficult to nourish themselves adequately. So, how can you keep up with healthy eating when the time is short and you’re in the busiest phase of your life?

1. Prioritize Nutrient-Rich Foods

As I mentioned earlier, think of food as your fuel and your body as the engine that needs the fuel to function. It is common knowledge that the octane rating of gasoline determines the quality of the fuel and how it would affect the performance of the engine it powers. See nutrient-rich foods such as proteins, whole grains, and vegetables as high-octane fuel, which helps your body (engine) to run smoothly and gives you sustained energy and focus throughout the day. However, when you fill your tank with low-quality, processed foods (like sugary snacks or junk food), it can be likened to using a lower octane fuel in a high-performance engine. The implication of this is that your body might run, but not as efficiently, and over time, it could cause more wear and tear.

Here are the building blocks of a balanced, nutrient-rich diet (tips for good quality and quantity):

• Proteins: These are very important for building and repairing muscles. Protein also helps with satiety, thereby keeping you full and satisfied for longer. When you're in a hurry, options you can try include boiled eggs, Greek yogurt, or a handful of nuts. Other sources: milk, legumes, etc.

Tip: Make a large batch of grilled chicken, fish or baked tofu at the start of the week so you can easily add to meals throughout the week.

• Complex Carbohydrates: Contrary to what most fad diets preach, complex carbohydrates provide your body with the energy (fuel) it needs. These types of carbohydrates provide you with slow-burning energy that is gradually released to you and helps to stabilize, contrary to what simple carbohydrates (simple sugars) do. Sources include whole grains, fruits, and veggies. This is where I ask that you skip the sugary cereals and pastries that cause energy crashes! ??

• Healthy Fats: Emphasis on 'healthy fats'. You see, fats are not the enemy. Our body needs them for brain function, vitamin absorption, and maintaining cell structure. The 'good fats' help us with all these without exposing us to adverse health risks. The options you can choose from include unsaturated fats sources like avocado, olive oil, and fatty fish.

Tip: Keep a small bag of almonds, cashew nuts, or sunflower seeds in your bag for a quick and healthy fat source on the move.

• Fibre: Consuming foods high in fibre is a majorly great way to stay healthy. So many diseases ranging from hemorrhoids to colon cancer, heart diseases, type 2 diabetes, and conditions including diverticulosis and constipation have been linked to a lack of fiber-rich foods in the diet. Fiber-rich foods keep you full and support digestion. They are crucial for keeping your energy stable and preventing mid-day crashes. Whole grains, fruits, veggies, and legumes are all great sources.

The nutrients from these food sources are not limited to the above; they are also rich in certain vitamins and minerals that are important for you.

Let's start with a challenge in the coming weeks: Fill half your plate with vegetables and fruits, a quarter with protein, and a quarter with whole grains for balanced nutrition.

2. Plan Ahead (Yes, You Can!)

One of the biggest barriers to healthy eating is time, or the lack of it. Luckily, with a little planning, you can get ahead in the game!

• Meal prep shortcuts: You do not have to spend your entire weekend in the kitchen to stay on track. Start with simple steps:

1. Pre-chop and store: Cut up your vegetables ahead of time and store them in airtight containers. That way, they’re ready to use in stir-fries, salads, grains, tubers or soups, or wraps whenever you need them. For vegetables that require blanching, this guide I articulated 5 years ago can help you prepare your vegetables without losing the nutrients.
2. Mix and Match: Cook a few base ingredients (like grains, proteins, tubers, and veggies), then mix and match them into different meals throughout the week. Think of it as a prepared “buffet" that gives you variety without extra effort.

You could set aside one or two days a week to prep meals. Cook large batches of food that can easily be reheated throughout the week. Soups and stews can also be cooked and frozen well and make for quick, healthy dinners when you’re too tired to cook.

• Use Smart Gadgets: Invest in time-saving kitchen tools like a food processor, slow cooker, air fryer, microwave, etc. These can help you prepare healthy meals with minimal effort.

Quick Tips for Your Meals:

• Breakfast: Focus on combining protein (like eggs, yogurt, or beans), healthy fats, and whole grains to keep you full until lunch.
• Lunch: Include a balance of protein (chicken, tofu, fish), healthy fats, and fiber-rich vegetables or grains to fuel your afternoon.
• Dinner: Opt for lighter, vegetable- and fruit-based meals with lean proteins and to avoid feeling too heavy before bed.

In the next edition, we would delve into Part 2 of this matter, where I get to show how to choose healthy snack?options and touch on other important factors that can affect your nutrition as a busy person.

I will be happy to read your comments and answer any questions you might have in the comments.

Yours in Wellness & Nutrition,

Bolanle Dada (RD)