Healthy Eating Habits For Busy Women

Picture this: You wake up late, and realise that you might just be able to make it in time for a video call with your team. However, to be able to do that, you will have to skip breakfast. You choose work over eating, and the day kick-starts. Stop there. While you may have managed to plan your day ahead, this isn’t the beginning you want. Putting your first meal on the backburner is not advisable. Here are a few tips to help you lead the lifestyle you want without compromising on nutrition.

1. Don’t Skip It, Eat It

Skipping meals is the last thing to do when looking to lead a healthy lifestyle. “Having late or no breakfast is common when you are running late. Skipping meals can trigger acidity issues and decrease metabolism, leading to unnecessary weight gain,” says Dr Archana Batra, nutritionist, physiotherapist, and a certified diabetes educator, in Gurgaon.

2. Plan It Out

People say, “On the off chance that you neglect to design, you intend to fizzle,” and when it comes to healthy eating habits, this is absolutely true. “If you don’t decide on your meals in advance, you might end up eating processed or packed foods. The best way to go about it is to list down foods that you want to eat the following day towards the end of each day. You might contend that you cannot invest the time, but realistically, it is going to take 10 minutes,” adds Dr Eileen Canday, head dietician and head of department, nutrition and dietetics, Sir HN Reliance Foundation Hospital, Mumbai.

You can also list down meals for the week. Dr Canday suggests, “The best way would be to pack a few go-to snacks such as cucumbers, carrots, nuts, dried fruits, kurmura, khakhra, or millet based baked chips in a small glass box or zip lock bags. That way, all you have to do is grab your snacks and head out the door in the morning, and you’ll always be prepared with a healthy option.” For those working from home, you could still opt for these healthy nibbles, by placing them in small bowls near your workspace.

3. Schedule Meal Times

Dr Canday advises training your body to get used to your eating schedule by having a set time for your meals every day. Following this would ensure you aren’t hungry at odd hours and end up snacking on junk food. Exceptions can be made on days when you have a busy schedule and are unable to eat at the designated time. “Have small fillers like fruits and nuts. You can also have the meal later or swap a small meal with the major meal which takes longer to consume. Have meal replacers (supplements), after consulting a dietician for an appropriate choice. If you’re diabetic and on insulin, it is not advised to skip your meal completely, reach out to a health expert for an option that best works for you,” she explains.

4. Hunger Check

A busy lifestyle comes with its own share of stressors. However, if you eat when stressed, it’s a good idea to take a step back and make note of your triggers. That way, you can train yourself to respond accordingly. Dr Canday suggests understanding the cause of your hunger first, whether it’s emotional or physical. A good way to determine this would be to drink water and take deep breaths. If the hunger remains, it is physical, and it’s time for a quick healthy snack. If it doesn’t, then it means it was emotional.

Similarly, munching on knick-knacks when bored at work or in between your chores also doesn’t help. Dr Canday recommends to take a break and go for a stroll, listen to music, or just call a friend to catch up.

5. Shop Smart

On days when you barely have time to do anything, a quick fix in the name of ready-to-eat food might be a tempting choice. However, these pre-packaged items do more harm than good. Dr Canday explains, “These foods are high on preservatives. Instead, pick healthy options to last you through the week. Remember to not go for grocery shopping when you are hungry because one may tend to buy unhealthy food.” It is also advisable to make a list of things you require beforehand. This will not only save time, but also ensure you get exactly what you need.