Maintaining a healthy diet is a critical part of a fit and active lifestyle, but it can be challenging to find the time and energy to eat well while balancing a busy schedule. Whether you’re a fitness enthusiast or a busy professional, here are some tips for maintaining a healthy diet on a busy schedule, supported by scientific research.
Plan your meals in advance:
Meal planning can save time and help you make healthier choices. A study published in the International Journal of Behavioral Nutrition and Physical Activity found that those who planned their meals had better diet quality than those who didn’t (1). Plan your meals for the week and make a grocery list based on your plan to save time and money.
Keep healthy snacks on hand:
Healthy snacks can help you avoid the temptation of grabbing unhealthy snacks on the go. A review published in the Journal of the Academy of Nutrition and Dietetics found that healthy snacking can be an effective strategy for weight management (2). Keep healthy snacks like nuts, fruits, and vegetables within reach to keep you feeling full and energized throughout the day.
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Make time for breakfast:
Breakfast is the most important meal of the day, and it’s crucial to make time for it, even on a busy schedule. A study published in Nutrients found that skipping breakfast was associated with an increased risk of obesity and metabolic disorders (3). Consider meal-prepping breakfast options, such as overnight oats or egg muffins, to save time in the morning.
Cook in bulk (aka meal prep):
Cooking in bulk can save time and ensure you have healthy meals ready to go when you don’t have time to cook. A study published in Public Health Nutrition found that home cooking was associated with better diet quality and lower obesity risk (4). Choose a day when you have some free time, and prepare a large batch of your favorite healthy meals. Freeze individual portions, so you have healthy meals ready to go when you’re short on time.
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Stay hydrated:
Drinking enough water is crucial for maintaining a healthy diet and staying energized throughout the day. A review published in Nutrients found that adequate hydration is essential for cognitive and physical performance (5). Keep a water bottle with you at all times and sip on it throughout the day. If you struggle to drink enough water, consider adding some fruit or herbs to infuse some flavor.
In conclusion, maintaining a healthy diet on a busy schedule may seem challenging, but it’s not impossible. By planning your meals in advance, keeping healthy snacks on hand, making time for breakfast, cooking in bulk, and staying hydrated, you can maintain a healthy diet and feel your best, even when life gets hectic. Remember, small changes can make a big difference in your overall health and wellbeing.
References:
- Lachat C, Nago E, Verstraeten R, et al. Eating out of home and its association with dietary intake: a systematic review of the evidence. Obes Rev. 2012;13(4):329-346. doi:10.1111/j.1467-789X.2011.00953.x
- Kant AK. Dietary patterns and health outcomes. J Am Diet Assoc. 2004;104(4):615-635. doi:10.1016/j.jada.2004.01.010
- Betts JA, Richardson JD, Chowdhury EA, et al. The causal role of breakfast in energy balance and health: a randomized controlled trial in obese adults. Am J Clin Nutr. 2014;100(2):539-547. doi:10.3945/ajcn.114.089573
- Wolfson JA, Bleich SN, Smith KC, Frattaroli S. What does cooking mean to you? Perceptions of cooking and factors related to cooking behavior. Appetite. 2016;97:146-154. doi:10.1016/j.appet.2015.11.030
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