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For Busy People: 20 Healthy Eating Habits That Will Change Your Life

For Busy People: 20 Healthy Eating Habits That Will Change Your Life
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With obesity rates at an all time high in America, along with economic struggle, it can seem as though healthy eating is always just out of reach. With medical costs being expensive, healthy eating is something you can’t afford to not do. If you start early enough you’ll be able to set a great example for your children. Eating healthy doesn’t have to take a huge bite out of your budget, it just has to take a little bit of planning.

Another big challenge is the level of multi-tasking demanded of adults today! Between work, errands, getting the kids to their events, and a home life, eating can seem like a mountain of a task – let alone eating healthy. It’s just as challenging for college kids or high school kids who are as busy, but often limited in their choices and ability to get good food.

Most of us are lucky if we get one semester in high school or college where food is addressed. We’re shown the food pyramid, maybe discuss the benefits of food, and, if we’re lucky, lightly touch on the macro-nutrients and micro-nutrients. Calories, choices, and the cumulative effects of a bad diet along with the problems and disease it causes in the body are rarely touched upon – not that any high schooler is prepared to give up pizza and junk food. By the time we’re adults, poor (or almost-healthy) choices are more of a habit and a way of life, and creating healthy eating habits can easily become “just one more thing” on the to-do list.

Like anything, healthy eating habits begin by making a conscious choice to change how you approach food, your thoughts behind food, and your emotional connection concerning eating.

Habits take time to build. To help you get started, here are 22 easy healthy eating habits.

Know the difference between eating healthy and dieting

Just because you’re choosing to make healthier food choices, doesn’t mean you’re on a diet or restricting calories. It just means you’re reaching for an apple instead of a cookie. It’s often as simple as making a healthy swap.

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Build your meals around protein first

Take a moment to find your favorite protein sources (think animal by-products, such as chicken, bison, fish, eggs) and when you get ready to decide on a meal, pick out your protein source and add veggies around it.

Switch to just your favorite snacks first

If changing all of your meals seems over-whelming at first, simply start with changing your snacks to your favorite healthy snacks.

Keep a protein bar in your purse or car for emergencies

When life throws you a curve-ball and you’re late for dinner, don’t sabotage all of your efforts by grabbing a candy bar or fast food because you’re so hungry you can’t think straight. Instead, keep an emergency stash in your purse or car. This could be a healthy protein bar, a small to-go serving of powdered protein, fruit, or a nut bar. One of these healthy alternatives will help get you through.

Avoid drinking too many of your calories

Yes, coffee is calorie free, but a latte, frappe, large soda, or even a pre-made juice drink can be high in sugar and calories. Your body doesn’t register liquid calories the same way it does food calories. They can easily be stored as fat, or encourage you to overeat.

Focus pushing out temptation by adding more of your favorites

Fries with your burger may be hard to resist, so instead of letting them come on the plate and battling the urge, substitute them with something healthier. If you’re in a big get together where you know there will be tempting junk food, make sure you bring a big platter of your new favorite snacks.

Throw away temptation

Don’t start your healthy choices thinking you’ll avoid the cookies, the cupcakes, or whatever you may be tempted with. Instead, go through your house and throw away all the awful food. Don’t give it to your kids or eat your way through it. Don’t sacrifice your health (or your kids) for even a moment.

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Don’t let your work/class schedule dictate when you eat

Plan your meals into your schedule and make sure your meals are prepared. It’s easier to take a five minute break to grab a snack or a meal (and you’ll be more productive) if you have it scheduled in, and already have the food with you.

Stock your house with only healthy snacks

Get your entire family on board and stock the house with only healthy snacks. Keep in mind, “healthy” doesn’t necessarily mean “organic”! If your kids are used to eating sugary cereals and processed foods, this will take a little time, and can be a bit of a battle; however, it’ll be better for you and them in the long run. Think of their future.

Start your day with a big glass of water

Start out your morning first thing with a big 16oz glass of water. You’ve been fasting all night, so this first drink helps hydrate your cells, wake you up, and fill your belly while you make a healthy breakfast.

Stay full by sneaking protein into every meal or snack

Eggs are versatile. You can find away to sneak them into just about everything. Low fat cheese, even shredded chicken or beef, are great options. Find a way to sneak these into every meal or snack! Protein helps you maintain lean muscle mass and helps you to feel satiated longer.

Fill over half your plate with veggies you love

Once you have your protein picked out, try to fill over half your plate with veggies. Experiment with different ways to cook vegetables, including the ones you previously hated. You might be surprised with what you enjoy.

Experiment with making salads

Salads can be way more exciting than just salad and maybe some meat with dressing. Experiment with different styles (chunky veggies, shredded, cut, warm, cold, etc.) and different toppings from all the food groups. Even experiment with salads which don’t have any lettuce in them.

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Don’t hang around places with open snack foods where you can mindlessly munch away

Avoid keeping a bowl of chocolate or candy on your desk because of the temptation. Try to avoid going places with open bowls of grab food. You could end up just mindlessly munching on whatever you can reach for no other reason than it’s there. If you have this issue, or have to enjoy an event, then keep a glass of water in your hand and every time you try to eat, take a drink instead, and walk away for ten minutes.

If the restaurant you’re eating at doesn’t have a healthy choice, make a request and build your own plate

Don’t be afraid to make a request at a restaurant. You’re paying them to make you a meal, so make sure it’s one you feel good about. Often making a swing from fries to veggies (or pasta to a small amount of rice) is a great decision and won’t affect the bill much.

Remember organic isn’t always a good choice since it can still be heavily processed

Macaroni and cheese (organic or not) can still be heavy in fat and carbs. Organic cookies are still cookies, high in sugar and not supportive of the healthy changes you’re trying to make. Keep in mind, just because something totes an organic label (or a natural label) it doesn’t always make it a healthier choice.

Prep for breakfast and teach yourself to eat something healthy within 90 minutes of waking up

Not everyone is ready for breakfast when they get up, but research has shown it is important to start the day off right. Not to mention, you’ll be more awake, clear-headed, and productive throughout the day if you start with a healthy decision. Your body will be primed for the day. Look for high protein, low sugar, and healthy fats to kick-start your day – preferably within 90 minutes of waking, in order to make sure you don’t dip into low blood sugar levels.

Look for Crock-pot recipes if you’re busy

Overnight oats, Crock-pot soups, and even roasts are great choices if you’re super busy. Just throw it in the night before and when you get up you’re ready to go with your meal.

Buy frozen if you don’t cook fresh veggies fast enough

If fresh veggies have a tendency to spoil before you get to them, don’t be afraid to pack your freezer full of a variety of different frozen veggies.

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Add veggies to EVERYTHING

Whether its Ramen Noodle Soup or your eggs in the morning, add veggies to spice up the flavor, boost the nutrient values, and help you feel full longer.

Invest in reusable containers so you can take your food with you

Reusable containers make packing your lunch and snacks the night before incredibly easy. All you have to do is grab them from the fridge in the morning and you’re set for the day. Not to mention, you can portion it out if you want to, and still go enjoy lunch with your friends or co-workers.

Pack a lunch the night before

If you’re lunch is packed the night before then it’s one less thing to do in the morning when you’re rushing to get out the door.

Conclusion

Eating healthy is about deciding to make a positive change in your life, and then applying just a little bit of effort in order to make that change come true. Taking the time to plan your meals (just like you would plan your outfit for the next day), will go a long ways toward setting you up for success.

If changing your eating habits in one fell swoop feels too over-whelming, then focus on just changing one meal at a time. Start with working on a healthy breakfast for a few weeks, then add in a healthy snack. Make a little extra a dinner and have a game-plan for those moments when your day may go sideways and off kilter. Having a back-up plan will help you stay on track.

Healthy eating habits can be created with just a few small changes everyday. I’d love to hear from you and what eating habits or tricks you use.

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More by this author

Jenna Anderson

Jenna is passionate in helping people find their personal power through movement and healthy life style choices.

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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