Tips for eating healthy foods for busy people
Being chased by deadlines, tight schedule for meetings, overtime into the night, having to take care of the house, and other busy activities sometimes makes it difficult for busy people to control food intake. Usually, they only choose to eat fast food and easy to obtain so as not to take up a lot of time.
In fact, healthy food intake is important to support human health, control body weight, improve brain performance, and increase energy throughout the day. Here are tips and choices for healthy foods that are easily obtained for busy people.
Breakfast is very important to support energy and help control blood sugar. Avoid breakfast with foods that contain simple carbohydrates and sugar. A healthy food menu at breakfast that is recommended for eating:
- Foods with high complex carbohydrates such as oatmeal, brown rice, cereals, fruits, and vegetables.
- Foods high in fiber such as whole-grain cereals and chia seeds.
- Protein-rich menus such as beans, seeds, almond milk, low-fat cow’s milk, yogurt, and eggs.
- Foods with good fat from nuts, seeds, avocados, and coconut
2. Avoid drinking excessive coffee
Most drinking coffee will overload your liver, make you dehydrated (because coffee is a drink that is diuretic alias increases the speed of urine formation), and increases the risk of unstable blood sugar.
The liver is an organ that cleans your body of poisons, so if your liver is burdened, then you are more likely to get sick and gain weight. Reduce coffee consumption or maybe if you can not consume coffee. Eat herbal teas that are beneficial for the body, for example:
- Dandelion root tea which can help the liver cleanse body toxins
- Ginseng tea to help increase energy
- Oolong tea can help you lose weight
- Green tea to increase concentration
- Mint leaf tea to reduce stomach pain
3. Drink plenty of water
Don’t forget to drink a lot. Minimum of 8 glasses of water a day in a day so that your energy levels remain high, your digestion is smooth, and your concentration is maintained.
When your body is dehydrated, sometimes your body will actually give the wrong signal, which is the sensation of hunger. You can drink water 20 minutes before or 60 minutes after eating
4. Reduce consumption of instant food
In general, packaged foods contain a lot of sugar, salt, stabilizers, preservatives, artificial flavorings, artificial coloring, and so forth. Food ingredients are not good for health. To consume more healthy foods, avoid eating packaged foods and ready meals.
5. Eat fresh food
Meat, fish, beans, wheat, fruits, and fresh vegetables are healthy foods that are good for health. If you want to bring snacks, bring nuts or fruit and vegetables that are cut into small pieces.
6. Pay attention to the results of the food process in the restaurant
When ordering food in a restaurant, pay attention to the process of making food in the menu book, whether the food is steamed, boiled, baked, or burned. Try to avoid fried foods, dry cooked foods with high heat or added with oil or fat, or au gratin where your food is sprinkled with heated cheese on top.
Foods with such processing processes contain high fat and calories. You better choose a healthy food menu that is boiled or baked.
7. Reduce alcohol consumption
For every glass of alcohol you drink, balance it with drinking a glass of water. Alcohol makes you dehydrated, makes you drunk (alcohol poisoning), and interferes with sleep patterns. For men, don’t consume more than 2 glasses of alcohol a day. Meanwhile, for women the safe limit is no more than one glass a day.
Other alternative drinks such as soft alcohol, virgin Caesar, white wine spritzer, sparkling water, or even drinking water with lemon slices. Lemon water is very good for health. For example increasing energy, aiding digestion, boosting the immune system, helping detoxification, helping to lose weight, and helping skin care.
8. Eat healthy foods high in fiber
Instead of eating white rice, choose brown rice which is richer in fiber content. You can also replace the white bread you usually eat with whole wheat bread. Besides being higher in fiber, whole wheat bread and brown rice also keep you full longer so that you can move around all day smoothly.
9. Bring your own healthy snacks
Wherever you go, bring healthy snacks like cut fruit, juice, oatmeal, yogurt, fresh cut vegetables, or nuts. Eat your snacks every 3 hours to help keep your blood sugar stable and prevent you from overeating at mealtime.
10. Don’t overeat
Eat sufficiently at meal times, which is about 80 percent full and do not get more than that. If you still feel hungry 10 minutes later, then eat a little more.
Overeating not only results in weight gain, it also inhibits your digestive system and can lead to more serious illnesses such as diabetes. Yes, even if you eat healthy food, the portion must still be controlled.
11. Consume more fruits and vegetables
Eat lots of fruits and vegetables every day. Look for fruits and vegetables that are colorful, fresh, and don’t forget to wash them first to get rid of chemicals or pesticides that might be present in them.
Choose green vegetables, like kale, spinach, or broccoli. Green vegetables contain lots of vitamins and minerals that are beneficial for health.