Healthy Eating Tips for Busy People

We see many people in our clinic who find it difficult to eat well due to their busy lifestyles. Work, kids, friends and family all place demands on them which means eating well ranks a poor last on the list of priorities. If this sounds familiar to you, don’t despair! We’ve put together some practical tips to get you back on track.

1.  Plan your weekly meals

Sit down once a week and plan what you are going to eat for the week; breakfast, lunch, dinner and snacks. If you know you have a busy week coming up, then you can cook extra one night to have left overs for the next. It shouldn’t take longer than 15 minutes to plan out your weekly meals however the time put in to do this will mean money saved on unplanned take out food that is often high in sugar, fat and salt. As Benjamin Franklin once quoted “If you fail to plan, you are planning to fail!”


2. Write a shopping list

Once you have your weekly meal plan then you have a good starting point to write a shopping list. This means you can get in and out of the supermarket with exactly what you need and avoid all those impulsive purchases that are so cleverly placed around the supermarket to lead us into temptation! If you still find it too hard to resist those naughty purchases, then you can avoid them by shopping online. And remember, those who shop with a shopping list weigh less than those who don’t.


3. Keep healthy snacks on hand

Keeping some healthy snacks in your draw at work, your glove box or purse will help avoid snacking on unhealthy foods such as cakes, chocolate bars, soft drinks etc. Some healthy snacks that store well are dried fruit, nuts and seeds, muesli bars and some fresh fruit such as bananas and citrus.


4. Commit to eating meals

Many busy people tend to skip meals leading to hunger later in the day and unhealthy, impulsive food choices. Make sure you take time out for yourself to eat well and avoid eating “Al Desko” at work. Skipping meals can quickly become a bad habit leading to binge and impulsive eating.


5. Freeze your food

How many times have you bought take out because there’s nothing else to eat at home? When making everyday food such as spaghetti Bolognese, casseroles, soups etc be sure to make extra portions to freeze. On those days where time gets the better of you, you will have healthy, pre-prepared meals on hand. This saves not only time but your hard-earned dollars.


Written by Lisa Stegena, Nutritionist

Nutrition Force is a Western Australian based company of Nutritionists and Accredited Practising Dietitians that offer weight loss programsprivate dietetic consultationschildren’s nutrition & dietetics,  school nutrition and  Corporate Wellness programs.  If you would like more information on our Perth Dietitians and the other services we offer call us today on (08) 9385 7755.

No hard sell and no cookie cutter solutions

We have clients travelling for over three hours to come and see us for a range of dietary and health related conditions.  We also receive referrals from over 150 GP’s and specialists throughout WA for those on health care plans and with more complicated health conditions.

Gastric conditions and diseases are our specialty and we consult with many clients who have suffered for years or decades and sometime their whole life with debilitating symptoms.  Migraines, persistent cough, skin conditions, nerve and pain sensitivity and many other symptoms can be related to diet and food chemicals.  Many of our clients experience relief from symptoms within two weeks following our advice.

However, we see a range of clients ranging in age from toddlers to people in their 90’s for all dietary related health conditions including bariatric surgery, children’s dietary issues, weight loss, diabetes and so much more.

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