Do you often skip meals due to your busy schedule during the day, only to find yourself overeating late at night? Or, you resort to fast food because of the convenience and munch on snacks throughout the day to keep your energy levels up. And then you wonder, “why do I feel so sluggish and weak?”, “Why can’t I seem to lose weight?” or “Why is my skin so dry, and breakouts so frequent?”
Well, these are all signs that you’re not eating right. When your body doesn’t get enough of the proper nutrients from food, it shows signs of malnourishment. You begin to feel weak and lethargic, your skin becomes dull, and your body stops producing enough necessary building blocks for repair, such as proteins and enzymes. Your metabolism also slows to the point where you can’t shed those extra kilos and inches.
Importance of Eating Healthy & Its Benefits
Eating healthy is more than just a passing trend – it’s essential for your well-being. Eating the right kind of food helps to provide your body with the vitamins, minerals, and other essential nutrients it needs to function correctly. These nutrients help to create new cells, strengthen your bones and muscles, maintain a healthy metabolism, regulate your blood sugar levels, and stimulate the production of hormones.
Eating healthy can also help to strengthen your immune system, reduce inflammation throughout the body, and reduce your risk of developing various diseases and conditions. In addition, a healthy diet can even help to improve your mood and mental health.
Besides, several essential nutrients are required for successful DNA synthesis – the process of constructing new DNA strands from existing molecules. These nutrients include magnesium, vitamins B12, C, and E, folate, zinc, and selenium. Fortunately, you can get all these nutrients from a balanced diet with plenty of whole grains, nuts, fruits, vegetables, legumes, and seeds.
That said, it’s no secret that maintaining a healthy diet can be difficult, especially when you’re always on the go. However, there are simple ways to ensure you’re not just surviving on quick-fix meals and unhealthy snacks. Consider these tips to help you stick to a healthy diet and give your body the proper nutrients for optimal function.
- Make High-Protein Breakfast a Priority
Proteins are essential macronutrients that form the building blocks of your body. Eating a protein-rich breakfast helps reduce cravings, stabilizes blood sugar levels, and keeps you feeling full for longer. It also positively affects cognitive functions, such as memory and focus.
Good breakfast protein sources include nuts, seeds, and vegan yogurt.
Other breakfast ideas for a busy morning include:
- Toast spread with nut butter, such as almond or peanut butter, and topped with sliced banana or berries.
- Granola mixed with vegan yogurt and topped with fruits or nuts.
- Oats mixed with soy milk, chia seeds, and almonds.
- Incorporate Healthy Snacks into Your Day
When you’re busy running errands or commuting to and from work, it’s easy to grab whatever snacks are most convenient. These snacks are unhealthy, add up tons of calories, and affect your focus and energy levels. So, it’s best to incorporate some healthy snacks into your day to stay on top of your healthy eating habits.
Keep pre-cut fruits, such as apples and oranges, to grab them quickly. Nuts and seeds also contain protein, vitamins, minerals, and healthy fats. Try dark chocolate-covered almonds or trail mix if you want something sweet and salty. Roasted chickpeas, lightly salted popcorn, and granola bars are other great options.
Avoid processed foods like chips and cookies and sugary snacks like candy. These may give you a quick burst of energy but can leave you feeling sluggish shortly after.
- Blend Your Smoothies At Home
Smoothies are a great way to get all the vitamins and minerals your body needs. It includes various fruits and vegetables and protein-rich nuts, seeds, and plant-based milk. You can also add nut butter for added nutrition and flavour.
Making smoothies at home is a great way to save money and ensure you get the highest quality ingredients. You can also control the sweetness level and amount of added ingredients, such as honey or agave nectar.
Use one of the healthy smoothie recipes available online, or blend your favourite fruits and vegetables. Experiment with different texture combinations and flavour profiles to find your perfect blend.
Bonus Tip: Use frozen fruits and vegetables when in a hurry. They are just as nutritious and last longer than fresh produce, so you can make smoothies anytime.
- Keep Staple Ingredients On Hand
A well-stocked pantry makes it easier to whip up delicious and healthy meals. Keep your shelves stocked with whole grains like quinoa, brown rice, and oats; canned goods like beans, tuna, and tomatoes; shelf-stable foods like almond milk, olive oil, and nut butter; and spices like garlic powder, oregano, and chilli flakes.
You can cook multiple mouth-watering dishes with these staples, from breakfast bowls to curries. However, know the food safety and storage standards for the products you buy to ensure maximum freshness and flavour.
Conclusion:
Maintaining a healthy diet is essential for overall health and well-being. Eating nutritious meals and snacks can help to reduce inflammation, strengthen your immune system, improve mental health, and decrease your risk of chronic diseases. Although it may be tough to stick to a nutritious diet when you are constantly on the go, there are simple ways to ensure you eat healthy and wholesome meals daily.
Prepare high-protein breakfast meals every morning, eat nutrient-dense snacks throughout the day, and blend your smoothies at home to enjoy a healthy and delicious snack. Additionally, stocking pantry staples, such as nuts, seeds, and legumes, can help you make healthy meals instantly and ensure you get all the necessary vitamins and minerals.
