We are increasingly juggling hectic work and life schedules and often spending a lot of time travelling for both. So, it’s important to consider how you can fit in a healthy and balanced diet around your progressively busy lifestyle. While it's easy to automatically reach for convenience snacks that are more than likely high in both sugar and fat, they won't keep you full for very long.
This week we're giving you some simple tips to help you make eating healthy both day-to-day and on the go, that little bit easier!
Snacks can be an important part of a healthy diet if you choose them carefully and be cautious about portion sizes. Sometimes, it’s possible to mistake hunger for thirst so try having a drink of water first and if still hungry after 10 minutes try a snack as well.
If you choose snacks that are high in fat or sugar such as crisps, biscuits, chocolate, and sweets, try not to include these as everyday foods but as occasional treats instead; aim for no more than twice per week. Healthier options for snacks that also include essential nutrients include:
- Fruit and veg (with or without hummus).
- A small bowl of wholegrain cereal with milk.
- Half a bagel with low-fat cheese.
- A small handful of nuts.
- A boiled egg (these can be boiled in advance and refrigerated for later).
- A tablespoon of nut and seed mix in a low-fat yogurt.
- A rice cake or oatcake with a thin spread of nut butter.
- Two crackers with a thinly spread cottage cheese.
- Baked apple slices with cinnamon.
- Banana on wholemeal bread.
The options we choose during our food shopping will have a major influence on our eating during the week. In addition, food waste is a considerable expense that many of us don’t think about. There are a number of ways that you can get the best from your food shop.
- If possible, plan your meals for a week in advance.
- Check the freezer, fridge, and cupboards and plan meals around what is already there.
- Make a list of anything else you will need.
- Eat before shopping and try to avoid shopping when hungry.
- Always check the dates on any special offers, as they can be quite short, but you can freeze them before that date.
- Unless buying for a large number of people go for loose fruit and veg.
- Check the dates to make sure you’ll have enough time to use what you buy.
Make nutritious and healthy lunches to bring with you to work or when you travel. By doing this you can stop picking up convenient pre-packed food, that is likely to have a multitude of extra ingredients that may not be as good for you, as something you have made yourself. Plus, you'll save money in the long-term by eating out or buying lunch each day. Check out some simple lunch ideas here.
Food and drink aren’t just sources of nutrients, they also play major parts in our social lives, in our culture, and, for some, even religion. Enjoying shared meals with family and friends on a regular basis can help improve both our physical and mental wellbeing.
Remember that physical activity goes hand in hand with healthy eating to promote good health.
“If physical activity was a tablet it would be the most cost-effective drug ever invented.” – Nick Cavill.
Being regularly active reduces the risk of developing 35 different diseases, as well as improving quality of life, helping maintain a healthy weight, helping manage stress, and improving quality of sleep. Aim for at least 30 minutes of moderate, or higher, intensity activity each day or 150 minutes per week. The 30 minutes can be made up of short bouts of 10 minutes spread over the day. Moderate activity is anything that increases breathing and heart rate while still being able to carry on a conversation.
The facts provided here are intended for information only. They are not a substitute for medical or nutrition advice from a registered healthcare professional.
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