In today’s fast-paced world, we often find ourselves caught in situations where healthy eating takes a back seat due to time constraints or limited options. As a physician who specializes in optimal weight management, I understand the importance of maintaining a balanced diet, but even I am guilty of making bad food decisions when faced with challenging circumstances. Over the years I’ve devised some practical strategies for merging healthy eating with convenience, especially when the choices seem limited.
1. Plan Ahead: The Key to Success
The first step in maintaining a healthy diet, even in challenging situations, is to plan ahead.
As they say, “People don’t plan to fail, they fail to plan”.
Think of it as a medical prescription for your well-being. Meal prep and organize snacks in advance when you have the time. Invest in a quality meal prep container to keep your food fresh and convenient to carry such as the ones from Caraway or Stasher bags.
If budget is not a concern, consider a meal-prep service such as nationally recognized Cook Unity or in the Boston area, we have been loving the meals from Nutre and Hello Fresh.
2. Embrace Smart Snacking
Snacking can be a minefield when it comes to healthy eating. Opt for nutrient-dense snacks like raw nuts, Greek yogurt, or fresh fruit. These options provide essential vitamins, minerals, and fiber while keeping your energy levels stable. My go to snacks are low fat cheese slices with 5-10 raw almonds or walnuts, apple slices with almond butter, strawberries with dark chocolate hummus, and a fresh greek yogurt parfait with all the berries I can find, some slices of banana, chunky granola with dark chocolate and peanut butter by LoveCrunch sprinkled with a touch of honey – it’s always a hit with kids and adults alike, and full of nutritious value.
3. Choose Wisely at Fast-Food Restaurants
In our busy lives, fast-food joints are often the go-to option, even I’m guilty of the occasional “lets grab McDonald’s”, and let’s not even talk about those french fries! However, not all fast food is created equal. Look for grilled or baked options rather than fried, and prioritize salads with lean protein. When choosing a salad remember most dressing options (including fat-free) are loaded with calories, so opt for oil/vinegar dressing and hold the croutons. Skip the sugary drinks and opt for water or unsweetened beverages. Always remember that we often confuse thirst with an urge to eat, and it’s always a good idea to drink at least 10-12 oz of our tried and trusted H2O before we give in to any other guilty pleasure.
4. Read Labels with a Critical Eye
When you’re grabbing a quick snack or meal from a convenience store, take a moment to read the labels. Look for foods with lower sodium, low saturated fat, and no added sugars. Choose options rich in whole grains, lean proteins, and vegetables. When in doubt a piece of fruit is always a great option.
5. Keep Healthy Staples at Home or in The Office
Maintaining a well-stocked kitchen is vital for those times when you need a quick and healthy meal. Keep staples like brown rice, canned beans, frozen vegetables, and lean proteins on hand. In the office store nuts, canned tuna and veggie sticks. These can form the basis of a nutritious meal in minutes.
6. Portion Control and Mindfulness are Key
Even when healthy options are limited, controlling your portion sizes can make a significant difference. Avoid supersizing any order, stick to recommended serving sizes, and slow down and savor your food. Eating mindfully can help you recognize when you’re full and prevent overeating. It’s a simple but effective way to maintain a balanced diet.
7. Stay Hydrated
Hydration is a fundamental aspect of health. Often, we mistake thirst for hunger, leading us to make poor food choices. One tip, I always drink a glass of water before a meal. I also carry a reusable water bottle and make an effort to refill it at least twice throughout the day.
10. Don’t Be Hard On Yourself
Finally, remember that nobody is perfect. There will be times when you have to make less-than-ideal food choices. Instead of dwelling on these moments, focus on your overall eating patterns. Life is about balance. And we are only too human.
