10 Busy Schedule Healthy Food Hacks

It’s often hard to stay on track with healthy eating when we get busy. Here are some ideas to help you stay on a good path:

1.       Pick the better option

Meal Deal – why not swap your sandwich for sushi, crisps for fruit or chocolate for some high protein nuts.

At your bakery – swap the sausage roll or Cornish pasty for a chicken salad roll.

At your local café – instead of the full English why not swap for eggs, sourdough, avocado and salmon or a Mediterranean breakfast.

2.       Bring your own lunch

Now this can be a struggle for the time constrained but if you get this right and set your alarm that 15 minutes earlier or make lunch the night before. You will find you not only help yourself to eat a nutritious lunch every day, but you also save a lot of ££££.

3.       Eat a high protein breakfast

Eating a healthy breakfast will fuel you for the day ahead. Oats with nuts or banana, eggs & salmon are all great. If you start your day right, it is likely you will want to continue this trend into the rest of your day.

4.       Slow Cooker

Slow cookers are a busy person’s saviour. There’s minor prep in the morning and you come home to a delicious hearty hot dinner. Is there anything better?

Because the ingredients have had hours to cook, dishes are full of flavour.

Think about investing in a large slow cooker so you can cook in bulk and have food prep for the next few days. I have just invested in the ‘Ninja Foodi Possible 8-in-1 Slow Cooker’ and it has not disappointed!

5.       Bring Snacks with you

Chances are of you are out and about and reach ultimate hunger you may break and grab something unhealthy. Whereas carrying a snack such as dried fruits, a granola bar or nuts could save you. Just a few mouthfuls will likely hold your hunger and give you time to make a smarter choice on what to eat next.

6.       Become well acquainted with your freezer

If you are pressed on time frozen meals are perfect on nights, you’re unable to cook. Your frozen meals could be a large batch you have prepared and frozen for the week ahead or you could freeze leftovers from dinner.  Try to stay away from already prepared microwave meals, although you might consider some healthier frozen options. Cook seem to have a number of options.

To maximise shelf life and minimise reheat time down the line, ensure you properly store freezer meals. Keep in mind:

• Defrosting time and ease. Put thought into dishes when freezing. Do you want to have single portions or family meals in one container?

• Labelling and dating foods. It’s easy for dishes to get sucked into the freezer and then you never know if it’s been in there for months or years? Get masking tape and a permanent marker so you can keep track of the dates.

7.       Stay hydrated and watch what you drink

Busy people often drink coffee throughout the day to stay alert. Moderate caffeine can improve alertness but too much can have the opposite effect by raising your blood pressure, leaving you dehydrated and reducing brain function.

You might be in a habit of grabbing fizzy drinks, hot chocolate or juice but these sweet drinks only add to your sugars and are high in calories.

Bring a reusable bottle to work so you can keep it filled up with water.

8.       Meal prep on your day off

Meal prepping for the week ahead makes the food shop and preparations easier. You can then get some simple sides such as pre-chopped veg/frozen veg or instant rice to add to your nutritious dishes. There are many options to prepare, to name a few, stir-fries, casseroles or bolognaise.

9.       Grocery delivery or click & collect

If you don’t have time to go to the supermarket having a pre-arranged food shop can help with sticking to a plan. You can get a weekly delivery to your door or there are pickup options.

10.  Mindful eating

Busy people often get chocolates, pastries and do not keep track of what they eat. I’m not saying you need to track everything but try to be mindful of how much you have eaten. Also ensure you are not just eating as you are enjoying the taste. Put down the phone or come off the computer and pay attention to what you are eating.