Are you struggling with healthy eating?
I believe the key to being successful with your diet is proper planning.
I have clients who lead really busy lifestyles because they juggle career, family and social life. There simply isn’t enough time to prepare every meal and snack and make sure everything is healthy and nutritious.
If you struggle with eating well and tend to snack and eat convenience food because you are short of time I have a few strategies that you could try out.
Batch-cooking, making a little extra
This is one of the first things I usually suggest to clients when they struggle with dinners in particular. After a long day at work the easy option is to order a take away because it will be a lot quicker than cooking yourself. So my number one tip here would be to get in the habit of making a little extra. This has been a life saver for me many times. When I make a stew, soup, chilli or bolognese on the weekend I always make extra. I freeze a couple of portions and don’t have to worry about those days when I don’t want to cook.
Frozen Fruit for the sugar addicts
Some of you might find that keeping away from high sugar treats such as chocolate and sweets is your biggest challenge. There are a few things you can do:
- Try to limit the amount of sweets you bring in the house (I know this is pretty obvious)
- If you did buy sugary snacks, try drinking a glass of water and eating a piece of fruit before grabbing that chocolate bar. Fruits contain sugar so should kill your craving and at the same time give you plenty of vital vitamins.
- Buy frozen fruit. I always have frozen berries, mango and banana at home. The berries can be added to some yoghurt with honey, which makes for a perfect snack. The banana and mango I like to use for my protein shakes. If you like chocolate, try adding half a frozen banana and some milk to your protein powder and transform your protein shake into something absolutely delicious.
Meal prep for busy people
Meal prep doesn’t need to be cooking full meals for the whole week. It could simply be boiling a few eggs at a time so that you can store these in the fridge and add to salads or sandwiches at lunch time. It can also mean portioning and chopping vegetables and storing them in the correct quantities ready to be used when you make a stir-fry etc. The same goes for snacks, it doesn’t take long to weigh 5 portions of mixed fruits and nuts for the week.
Make a plan for your trip to the supermarket
Never go to the supermarket hungry, you will be more likely to buy things on impulse if you are hungry. Think about what you want to cook/prepare for the week and put everything you need on a shopping list. And then stick to the list, don’t just buy something because it’s offer but not on your list! When planning your meals, plan for the whole week, rather than for just a couple of days. And remember to plan your snacks as well. If you don’t have something healthy at hand you are more likely to go for the easy and unhealthy option.
Do the ‘people or earth’ check
The most simple advice I can give you is to do what I would call the ‘people or earth’ check. Take any food and ask yourself was this made by people or earth. If you look at a bar of chocolate that was made by people as opposed to an apple, which was made by the earth. Generally speaking the longer the ingredients list the more damaging it is for your body. Where possible make sure your diet consists of real food – not things that were made in a lab and assembled in a factory.
I hope this is helpful for some of you who might be struggling with healthy eating, if you have any questions or need more help simply get in touch.