10 Smart Nutrition Habits for Busy Professionals
Whether you’re trying to lose weight, build muscle, improve performance, or simply enjoy your life, healthy nutrition habits are important. In the fast-paced world in which we live, maintaining optimal nutrition can be a challenge, especially for busy professionals. However, with the right strategies, it's possible to fuel your body for success without sacrificing time or health.
Here are 10 smart nutrition habits designed to help you make healthier choices, even if you have a busy schedule. Adding a few of these to your weekly schedule will help you stay on track with your health and fitness goals.
1. Master Meal Prep
Take the stress out of mealtime by mastering the art of meal prep. It doesn’t need to be complicated. Spend a few hours each week preparing batches of healthy meals in advance. Store them in portioned containers for grab-and-go convenience throughout your busy week.
Depending on your schedule, it may be once or twice a week when you decide to cook a handful of meals. Then, they’ll be ready to go into your bag on the way to the office.
Breakfasts can also be made extremely quickly if you’re short on time in the morning. For example, you can put some overnight oats in the fridge before bed and they’ll be good to go. You can also boil a few eggs the night before. This will take you less than 10 minutes to do.
2. Protein Shakes & Smoothies
For those hectic mornings or busy afternoons, homemade protein shakes are a lifesaver. Blend up a nutritious mix of protein powder, fruits, veggies, and healthy fats for a quick, satisfying meal on the move.
Additionally, you can add superfood powders, nut butter, seeds, and additional fibre powder if desired.
They take a couple of minutes to make and can provide adequate nutrition for you while you’re busy and have less time to eat. They also work great right after your workout or as a breakfast alternative.
You can also use the protein powder for baking, adding to your oatmeal, or making protein pancakes.
3. Embrace Healthy Food Delivery Services
Save time and ensure healthy eating with the help of food delivery services. Choose from a variety of nutritious meal options designed to meet your dietary needs and delivered right to your doorstep.
Several companies offer a variety of options when it comes to meal prep. Some will provide the prepped and cooked meals to your door. Others will send the ingredients and recipes if you want to cook them fresh yourself. Some of these companies will offer meals based on your calorie and macronutrient goals.
4. Master Weekly Meal Planning
Set yourself up for success by planning your meals for the week ahead. Take some time each weekend to map out your breakfasts, lunches, dinners, and snacks. This helps avoid last-minute unhealthy choices when time is tight.
For example, you may spend a few minutes on Saturday morning to plan the week before you go grocery shopping. Sunday evening, you might spend an hour prepping your food for the week.
When Monday morning comes around, you’re already starting on the right foot - prepared to eat well.
5. Navigate Eating Out Like a Pro
Although consistently eating out makes it harder to eat well, it doesn’t have to derail your healthy eating goals.
Oftentimes, clients will ask what to eat when going out to restaurants. If the restaurant doesn’t provide nutritional information, there are a few things that you could try.
Learn to navigate restaurant menus by choosing lean protein options, opting for salads with dressing on the side, and substituting fries for a side of veggies.
6. Consider Adding a Greens Supplement
When time is limited, getting your daily veggies can be a challenge. Consider adding a greens supplement to your routine for a quick and easy way to boost your nutrient intake. These also work great if you travel frequently.
It’s always best to get natural whole foods when possible. But greens powders can help with some of the micronutrient goals while on the go, or as an added boost.
7. Create a List of Quick Go-To Meals
Keep a list of simple, nutritious meals that you can prepare with minimal ingredients and less time. Whether it's a veggie stir-fry, quinoa salad, or grilled chicken wrap, having a go-to list saves time and ensures healthy eating.
Perhaps there are certain days of the week when you need to whip something up quickly without always ordering takeout food. That’s the perfect time to make your 5-10 minute go-to-meals.
8. Stay Hydrated with a Water Bottle Handy
One of the simplest yet most effective nutrition habits is staying hydrated. Keep a reusable water bottle with you throughout the day, aiming to sip regularly. Proper hydration boosts energy levels and supports overall health.
A good target would be 1-2 litres of water per day. Generally, most people don’t drink enough. The habit of carrying a water bottle with you will help you to drink more.
9. Stock Up on Healthy Snacks
Avoid the temptation of unhealthy office snacks by stocking up on nutritious options.
You can keep nuts, seeds, fruit, Greek yogurt, or veggie sticks on hand for a quick snack at work. Some protein bars may also be suitable depending on the brand and ingredients. Generally speaking, try to find one that has a low sugar content, especially if your goals involve weight loss.
10. Practice Mindful Eating
Finally, give yourself the gift of time to relax and savour your meals. Eating slowly and mindfully not only aids digestion but also helps you tune into your body's hunger and fullness cues.
Many of us are so busy and distracted that we find it hard to sit down for 10 minutes to consciously and slowly eat our food.
in Conclusion…
Nutrition is a big part of life and plays a role in how successful you will be with your health and fitness goals. As the old saying goes, “Be prepared or prepare to fail.” With these habits, you’ll be set you up for more success on your journey.
If you’d like some help with your nutrition and your fitness, you can schedule in with one of our trainers for a consultation.
