In modern daily life, where rhythms are stormy and endless requirements, healthy eating often seems luxury.
The thought of cooking alone, especially after a full and tiring day, can discourage even the most determined to follow a balanced diet plan.
However, the lack of time does not need to be an obstacle to your attempt to maintain a healthy body and a good physical condition. There are smart and practical solutions that can help you eat properly, without spending hours in the kitchen.
Whatever the reason, everyday life often does not leave us time (or energy!) To cook healthy.
You start with the best intentions: you mark healthy recipes, buy fresh products from the grocery store and remove the cooker. But then something happens. An extraordinary job, an important phone, or something that children will need, deprive you of the time needed to cook healthy.
So we order something from the outside, something that leaves us with bloating and … remorse.
You’re right to worry. “A diet With a high content of saturated fat, sodium and sugar can lead to obesity, elevated blood cholesterol levels and hypertension. All of this are risk factors for heart disease, ”says Dr. Isatu Isuk, a dietitian at Johns Hopkins Hospital.
But there are ways in which you can eat healthier without devoting much time to meal or shopping planning. You can also eat healthier when you are on the go.
How to eat healthy when you don’t have time
Healthy restaurant options
Many restaurants now offer lighter food on their menu, often with calorie measurements. Take a quick look at the restaurant menus on the internet to see what they offer the best choices before you go out. Then consider these tips when ordering:
– Eat a small salad, or broth -based soup first. It is a nutritious and hearty start for your meal that will help you consume less calories overall.
– Choose vegetables, or roasted fish dishes, or chicken without the stone.
– Look for meals that are not fat. For example, instead of ordering chicken enchiladas with cheese, get roasted chicken. Choose foods without sauces.
– Ask to replace vegetables or salads in the fatty accompaniment, such as potatoes, or rice.
– The portions served in the restaurants can be very large. -See if smaller portions are available. Restaurants often offer “half” salads or sandwiches on request. If not, ask you to pack the food you will leave on the table.
– If you longing for dessert, choose fresh fruit, or sorbet.
Best Fast/Dry Food Options
Eating food from the outside does not mean that you have to consume a fat cheeseburger and french fries. These days, there is a variety of healthier choices. Many fast food restaurants also have in their menus, calorie measurements, still online.
Smart options for a quick and easy meal are places where you have more control over what your order includes. In a sandwich store, it is easy to make healthy adjustments, such as no mayonnaise, with extra vegetables and whole grains. Salad bar restaurants, vegetarian options or roasted meat and vegetable dishes are also good choices.
But if you go through a classic drive-thru, you have these tips in mind:
-Avoid fried foods (eg fried potatoes, onion rings, breaded fried chicken and chicken nuggets).
-A roasted sandwich with chicken -free chicken has a lower content of saturated fat than a burger.
-Order smaller sizes. Don’t take the big portions because you think your money is more worth it.
-Remove the accompanying and garnishes with a lot of calories.
-Don’t drink soft drinks. Choose water.
Source: hopkinsmedicine.org.