What are specific nutrients that should be included in the diet?

Question

Hi doctor,

I am a 25-year-old woman, and I am struggling to maintain a healthy diet. I often end up ordering food online due to running out of time and finding it challenging to focus on nutrition and weight loss. Given my busy schedule, what quick and healthy food options can I consider? Are there specific nutrients I should make sure to include in my diet? How can I strike a balance between convenience and nutrition when it comes to ordering food online? I am eager to find a solution that aligns with my job and health goals.

Thanks.

Answer 1

Hi,

Welcome to icliniq.com.

I understand your concern.

Your concerns are valid. A high sodium intake leads to many metabolic disorders like hypertension, diabetes, high cholesterol, and eating outside food without moderation, which can affect all over health as many times it comes with preservatives and sometimes unhygienic methods are followed to cook food. It can be balanced when you follow the simple principles of balance, variety, and moderation.

Choose healthy snacks. These choices are easy to carry and readily available, including whole-grain sandwiches with lean meat, vegetables, and mustard (instead of mayo), salad with lean protein, vegetable soups, and fruits with peels, including oranges and bananas, vegetables like carrots, cucumbers with hummus or yogurt, nuts and seeds (pre-portioned into snack-size bags), trail mix, and puffed rice with roasted chana, dhokla, khakhra, roasted makhana.
Stay hydrated. Drinking water enhances mood, prevents headaches, aids digestion, and helps tackle cravings. Ice tea, green tea, coconut water, and lemon juice should be preferred.
Healthy breakfast choices while traveling or dining out should be opted for, which include whole wheat bread, vegetable sandwiches, chia pudding, idli, low-sugar breakfast cereal, and boiled eggs.
Start your meal with clear soup or salads without dressings. Ensure a protein source at each meal. A few healthy choices include steamed vegetables, brown rice, whole wheat pasta, quinoa preparation, dosa, tofu, sprouts, grilled chicken, and steamed fish.
In case of unavailability of healthy choices, protein powders mixed in water or low-fat milk with nuts or seeds form a healthy meal. Mix small pouches of protein powder with buttermilk, lassi, or plain water to meet your protein intake, or take protein bars.
Try to use staircases instead of escalators or lifts, and try to walk for 15 minutes daily after major meals. I suggest helping her with easy meal preparation, which can be made well in advance, like salad, overnight oats, etc.

I hope this information will help you.

Thanks.