7 Ways to Eat Healthier
Time. Unfortunately it’s lacking in most of our lives! Between playing with baby,cleaning the house, cooking, tutoring, running a nutrition business and a million other tasks…I’ve got no time! But, I want to eat healthy.
So, I share with you my 7 tips for eating healthier when you’ve got NO free time 🙂
1. Meal plan!
Seriously, meal planning has been my lifesaver. I get on Pinterest every Friday night, scroll through previously pinned recipes and new ones, and jot down our menu for the week. Sometimes I’ll bust out a cookbook, but Pinterest is usually my go-to. If I know I’ve got a fewbusy days, I make sure to plan a crockpot recipe or something super quick. By planning out meals every week, it means you won’t eat out, you’ll save money, and you’re guaranteed a healthy meal (assuming you didn’t plan mac and cheese!).
2. Have a grocery list
Sounds simple, but I’m always surprised to see people wandering the grocery aisles aimlessly with no list. Um hello! I want to get in and get out. Nobody’s got time for a 2 hour grocery trip (although that is my “me” time haha). After I plan out my meals for the week, I take about 5 minutes to write out all ingredients I need. By doing this I know that I won’t buy unnecessary ingredients and I can make it a quick trip. If you’re OCD like me, you can even write out your list according to how you find things in the grocery store…it’s seriously a time saver!
3. Have dinner for lunch
This is a simple one, but something that many people don’t do. Make extra dinner every night and pack the leftovers for the next days lunch. Much healthier than Lean Cuisine’s, Hot Pocket’s, or fast food. We love having leftovers for lunch–it tastes good and there’s no need to spend time packing a lunch. It takes 2 seconds to throw stuff in glass containers and pop in the fridge.
4. Keep healthy snacks with you
If you’re busy, sometimes you forget to eat until you’re STARVING (guilty of that) and then you are literally willing to eat anything. Usually that leads to unhealthy choices. So, an easy fix is to have healthy snacks in your car, purse, at home, at the office, etc. Some great options are: nuts and seeds, Lara bars (or homemade ones), baby carrots, cut apples and other fruit. I also like making protein balls (thank you again to Pinterest) with dates, almonds, and protein powder. They keep well in plastic bags and taste delicious.
5. Remember the Clean 15 and Dirty Dozen (printables below!)
Eating healthy can be confusing. What’s the difference between grass-fed and pasture-raised? When do I choose organic? Etc, etc. If you can remember the Clean 15 and Dirty Dozen, you’re already making a healthier choice with no extra time spared. Each year the Environmental Working Group (ewg.org) puts out a list of produce that has minimal pesticide residue (Clean 15), and one that has a lot of pesticide residue (Dirty Dozen). This is a simple way to reduce the amount of pesticides, herbicides, and general gunk that is sprayed on produce. Carry that list with you when you grocery shop to help identify which produce should be organic.
6. Healthy swaps
If you’re just starting on your health journey, it may be hard to give up some of your guilty pleasures. A simple fix is coming up with some alternatives to some of your not-so-healthy treats. For example, if you like dairy products, try swapping for coconut or almond milk products, or make your own milk (I like hemp and coconut). If you must have cheese, opt for a local, raw cheese. If you’re a bread person, swap your whole grain loaf for a sprouted grain loaf. It’s easier on the digestive tract. Chip person (mmm…Doritos)? Find the chips that are 2 ingredients: potato and avocado or coconut oil. They exist and they are delicious. Sweet potato chips are also yummy, but the key again is to read the label to make sure it’s not full of unhealthy ingredients. Finally, if you like desserts like I do, get on Pinterest and google Paleo desserts (or follow me because I have a TON!!). I’ve started making avocado chocolate mousse, candied plantains, and even just have a good ‘ol apple with nut butter to satisfy my cravings.
7. Have groceries delivered
I’ll be honest, I haven’t jumped on this bandwagon yet (kind of like I still can’t read a book from a screen), but I can see the perks. You’re lacking time and even with the best meal planning and grocery list, you’ve got to fight traffic, parking, and lines at the grocery store.So, some people are now getting online and having their groceries delivered. Most have a nominal fee but if you need an extra 1+ hr in your day, this may be worth it.
So, get out there and make some healthy choices! If you’ve got other quick tips that I missed, I’d love to hear them. Additionally, if you’re looking for nutrition and general wellness support, I have a Facebook group where we swap recipes, encourage one another, and even run various challenges (like no sugar). Feel free to join us!
Download copies here:
~ Clean 15