As a nation, we are getting busier by the day. During times of increased pressure and stress, mistakes in our dietary habits can easily happen.
> You don’t have time to prepare meals.
> You are snowed under at work and haven’t time for lunch.
> You are rushing from place to place and grabbing the quickest thing that comes to hand and those things are usually full of calories and don’t provide much in the form of substance.
Is it any wonder that some of us wake up one morning and wonder how we got so out of shape?
How do we get around this problem?
How do we make better choices when you are tight for time and finding it hard to think ahead?
Here’s a few things that you can do to stay on track and keep mistakes to a minimum.
1: Don’t eat in the car.
If you are at a deli, don’t go for choices that you can eat while driving. Choose an open sandwich instead of a normal one, so you must stop and eat it with a fork.
If getting a meal, balance it the same way you would the plate pictured above.
1/2 a plate of veg, ¼ plate of protein and ¼ plate of carbs.
2: Don’t eat while on the phone
How many times have you been on a phone conversation while eating and reached over to finish your meal, only to realise that you had already finished it.
Taking time to eat and to be present while eating will help you to acknowledge that you have eaten.
You will feel fuller, be less likely to over eat and and be less likely to snack shortly after.
3: Snack on fruit, protein and lower calorie foods and drinks.
When you are in a hurry you always end up reaching for the quick fix food choices. Keeping portions of fruit at hand means you will always have a quick and portable snack wherever you go.
There are a new range of protein bars that are great for snacking on.
Fulfil, Quest and Carb-Killa bars all give around 20g of protein per bar with around 3-5g of carbs.
If you want to use nuts as a snack, please be careful with your portion size, it is very easy to go over on the number of nuts you eat and take in huge amounts of calories.
Portion sizes for nuts are a small palm-full or a thumb length of them (not the whole bag). You can use Diet drinks also to stave off hunger. Sprite zero, 7up Free, Coke Zero or Diet Coke are all great as they have virtually zero calories.
4: Use carveries to your advantage.
Just because there is a carvery at lunch, doesn’t mean you must ruin your diet.
Every carvery has meat, veg and some kind of carbohydrate at it.
Your portion size and what you choose it what counts.
Increasing your intake of vegetables with every meal will help keep you feeling fuller for longer. You will be getting an increase of fibre and nutrients in your diet, and you will also be filling up on food that is lower in calories.
Filling half of your plate with vegetable is a great way to manage calories and hunger.
Protein helps with satiety levels and will keep you fuller for longer. Because it is so satisfying, it is very hard to over eat, you are getting calorie control without even knowing it. ¼ plate of protein is a good balance to a meal. Get this from all meats and fish.
Carbs are not bad, we just rely on them too much for our meals. As with protein and vegetables, balance is key. If you have ½ a plate of veg, ¼ of the plate is protein, then the other ¼ can be carbohydrates. that will give you everything you need without going over on anything.
These are some basic tips that you can use when you are busy and find it hard to pre-prepare your meals in advance.
You can get better choices wherever you are and wherever you go, you just need to look for them.
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* Emmet is the owner and operator of Rushe Fitness LTDTags: