Busy and chaotic lifestyles often present significant challenges when it comes to maintaining healthy eating habits. Prioritising good nutrition is essential for improving energy, focus and overall wellbeing. Fortunately, there are practical solutions that can make good nutrition easier to achieve, including supplementation, meal prepping and planning ahead.
Prioritise Balanced Meals, Even When Short on Time
Preparing quick, balanced meals combined with a mixture of protein, healthy fats, complex carbohydrates and vegetables can go a long way in improving your nutrient intake when you’re in a rush. Meal prepping or batch cooking for the week ahead is ideal as it provides convenient, but nutritious meals on the go. There are plenty of ideas online or on social media for nutritious meals that can be batch cooked to stay fresh throughout the week.
For individuals who are extremely busy it is not uncommon to forget to prioritise nutrition throughout the day or in some cases even skip meals. If this is the case, taking vitamins and minerals is a convenient way to fill these nutritional gaps on hectic days. It is important not to solely rely on vitamins and mineral supplements all the time, however, on some days when you struggle to consume adequate amounts of nutrient-rich foods, they can make a great alternative.
Snack Smart: Healthy Options for On-the-Go
Planning nutritious snack options for busy days is key to avoiding common unhealthy snack pitfalls. On busy days it is common for individuals to consume processed snacks that are high in calories and low in nutrients, which over time can become an unhealthy habit. Having convenient, pre-made snacks prevents nutrient deficiencies and keeps you full for longer when on the go.
Some healthy and nutritious snack options include:
- Fresh fruit and vegetables
- Yoghurt
- Nuts and seeds
- Hardboiled egg
- Protein smoothies
- Cottage cheese
- Peanut or almond butter
Protein smoothies are a particularly effective snack option that can be consumed on the go and provide high amounts of protein and nutrients. For those following a vegan lifestyle or individuals with certain dietary requirements, it may be difficult to consume a good amount of protein on the go. Options such as pea-protein powder offer a quick and easy alternative to traditional protein filled snacks, offering high amounts of protein on the go.
Stay Hydrated
Hydration is key to a healthy diet as it helps to play an important role in healthy bodily functions. Adequate fluid intake throughout the day can go a long way in improving energy levels and focus, to ensure a productive day.
For busy individuals it is a good idea to fill a large bottle with water, this offers convenient hydration throughout the day and acts as a reminder to drink more fluids. Furthermore, for individuals who dislike water it can be helpful to add a few slices of lemon or a handful of fruit to your drink, this will provide a subtle fruity taste and encourage you to drink more water.
Make Supplements Work for Your Schedule
Supplements and vitamins can be used to bridge nutritional gaps that aren’t always provided through diet alone, especially for those with busy schedules who are in a rush. However, choosing the correct supplements for your needs isn’t always straight forward. First, it is important to assess your diet and the nutrients it provides, to identify the supplements that may be helpful. In addition, prior to taking supplements it is important to consult a medical professional for their advice.
Supplementation can be particularly effective when replacing unhealthy dietary habits. For instance, replacing your morning coffee with a energy supplement can provide more long-lasting energy throughout the day and prevent the crashes that are associated with caffeine.
However, it is always crucial to remember that a whole, balanced diet is the best way to provide your body with the nutrients it needs. Supplementation shouldn’t be used to replace your diet but rather go alongside it to increase your nutrient intake.
Plan Ahead: Simple Strategies for Success
Planning ahead is key if you have a busy lifestyle but still want to prioritise your nutrition. A lack of planning can often lead to quick and easy meal alternatives that typically consist of processed or fast-food options. Creating a weekly meal plan at the start of the week is ideal for ensuring that you are consuming the correct nutrients and vitamins to promote healthy bodily functions.
Furthermore, if you struggle to stay on track with nutrition and taking supplements then technology will be your best friend. There are a variety of apps that can be used to track your nutrient intake and make goals to ensure that you are consuming the correct foods throughout the day. It is also helpful to set reminders at different stages of the day; this will help you to stay on track with taking supplements when you are busy.
If you wish to maintain good nutrition with a busy lifestyle, it is key to prepare quick and balanced meals in advance, choose healthier snack options and prioritise supplementation and hydration. Just a handful of small, manageable changes can go a long way in helping to balance a hectic lifestyle with good nutrition, paving the way for a healthier way of living.
