What are the tips to maintain a balanced diet despite a busy schedule?

Hi,

Welcome to icliniq.com.

I read your query and understand your concern.

I understand that due to a hectic routine, one might resort to ordering out, which can compromise a balanced diet. Consuming outside food frequently, especially those high in sodium and sugars, can contribute to metabolic disorders such as hypertension, diabetes, and high cholesterol. It is essential to be cautious as many outside foods may contain preservatives or be prepared using unhygienic methods. When dining out or ordering, consider principles of balance, variety, and moderation. Here are some suggestions:

1. Healthy snacks: Opt for easily accessible and portable choices like:

• Whole-grain sandwiches with lean meat, veggies, and mustard.

• Salads with lean protein.

• Vegetable soup.

• Fruits with peel like oranges and bananas.

• Carrot and cucumber with hummus or yogurt.

• Pre-portioned nuts and seeds or trail mix.

• Roasted Makhana, puffed rice with roasted chanas, dhokla, or khakhra.

2. Stay hydrated: Prioritize beverages such as water, iced tea, green tea, coconut water, and lemon juice to uplift mood, aid digestion, and curb cravings.

Healthy breakfast choices on the go:

• Whole wheat vegetable sandwich.

• Chia puddings.

• Vegetable cheela with green chutney.

• Idlis with green chutney.

• Low-sugar breakfast cereals.

• Boiled eggs.

3. Dining out smartly:

• Begin with clear soups or salads without heavy dressings.

• Ensure a protein component in every meal, such as steamed vegetables, brown rice, whole wheat roti, whole grain pasta, quinoa, idli, dosa, tofu, egg salad, sprouts, grilled chicken, or baked fish.

4. Protein options: If healthy choices are not available, consider protein powders mixed with water, low-fat milk, or nuts or seeds. Additionally, carrying protein bars or powder pouches can help meet protein needs.

5. Physical activity: Incorporate small habits like using stairs instead of lifts or escalators and walking for 15 minutes after main meals.

Lastly, consider easy meal preparation options like salads and overnight oats that can be prepared in advance to ensure nutritious choices even on busy days.

Looking forward to your response in order to help you.

Thank you.