Healthy Eating for Busy People

By Katie Kissane, MS, RD, CSSD

How often does this happen to you?

  • You get pulled into a meeting right before you are ready for a snack and the only options available are coffee and donuts.
  • You get home late from your child’s sporting event and don’t have anything ready for dinner.
  • You are juggling a lot of things and feeling overwhelmed. You get home from work and the last thing you want to do is prepare a healthy meal, so you end up eating junk food instead.
  • You wake up in the morning and are rushing out of the house with no time to make or eat a healthy breakfast.
  • You forgot lunch again and go to the closest fast food restaurant for a quick bite to eat before you have to be back at work.

These are some of the most common scenarios that can lead to unhealthy eating. If you can relate, take comfort in knowing you are not alone. Our hectic lifestyles are often an excuse for skipping meals and as a result, we grab foods that are not as healthy. The excuses stop here; there are plenty of ways to stay on track with healthy eating even during busy times.

Here are some tips to help you eat healthier when you’re on the go:

  1. Don’t skip meals! When you go long periods of time without eating, the biological urge to overindulge often outweighs willpower. This means you will be more likely to choose the hamburger with fries over the grilled chicken salad.
  2. Start the day with 20-30 grams of protein. Ideally, this would be from foods such as eggs or Greek yogurt, but a protein shake will work as well. Protein is a satisfying nutrient and can help curb hunger.
  3. Subscribe to a meal delivery service. The foods are perfectly portioned for you and you don’t have to fuss with the shopping. There are also plenty of healthy options. Who knows, you might learn how to cook something new! Also, take advantage of online grocery services. Once you place an order online, head to the store and your groceries are all ready for you. Quick, easy and healthy.
  4. Keep healthy snacks on hand. Have healthy snacks on hand in case you get busy and don’t have to time to eat lunch. A few go-to’s are:
    1. Nuts
    2. Protein bars
    3. Fruit
    4. String cheese
    5. Yogurt
    6. Veggies (baby carrots or snap peas are great!)

If you want to learn more tips and tricks for healthy eating for hectic lifestyles, consider attending the UCHealth Medical Fitness seminar, “Healthy Eating for Busy People” at 6:30 p.m., Thursday, April 5 where I will discuss more strategies for healthy eating on the go, as well as how to eat well when the only option is fast food or convenience foods.

If you want a one-on-one nutrition consultation, you can book that as well! Nutrition – as well as exercise for a healthy lifestyle – are key ingredients in MedFit’s focus on living extraordinary. If you are looking to up your health game, consider joining us as a member, complete with an introductory fitness assessment and one every six months to help you be your best.


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