Busy lives often result in less attention to balanced nutrition. However, there are many small changes that you can implement to make meeting your nutrition goals possible.
What a Healthy Diet Includes
The USDA gives some basic guidelines and encourages eating nutrient-dense foods across all food groups. A healthy diet includes vegetables, fruits, dairy, whole grains, lean proteins, and healthy fats. You can use the MyPlate graphic to determine how much of each category you should consume. You should also limit added sugars, saturated fat, and sodium.
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The Cost of Convenience
When we are busy, the easiest choice often seems to be stopping for fast food, which typically consists of highly processed foods, or to forgo eating altogether. This may save time, but in the long run, you will start feeling more tired and stressed as your body does not have the fuel it needs.
Strategies to Maintain a Balanced Diet
Stock Your Pantry with Healthy Staples
Stock your pantry with items that will aid you in eating quick, nutritious meals. If no ‘junk’ food is readily available, you will be less likely to eat it. To get a better idea of what foods to stock in your pantry and some ideas of what meals to make, see HGIC 4225, Stocking the Home Pantry for Quick Meals.
Plan Ahead for Quick, Nutritious Meals
Healthy meals do not automatically mean you have to spend more time in the kitchen. There are many ways that you can shorten your cooking time while still including healthy foods. Meal planning, batch cooking, one-dish meals, and buying foods that take less time to prepare are all ways to eat healthy without spending hours in the kitchen. For more information on these methods, see HGIC 4240, Quick Meals.
Pack Snacks & Lunches for Busy Days
Highly processed, convenience foods that we can grab during lunch or for a snack may seem like a good option when we are short on time, but what we save in time, we sacrifice in nutrients. These foods are typically calorie-dense rather than nutrient-dense, which means they are high in calories but lack the nutrients our body needs. Instead, plan ahead for meals outside of the house and pack lunches and snacks to keep you full and satisfied throughout the day. For more information, see HGIC 4246, Packing Lunches for Work or School and HGIC 4203, Planning for Snacks.
Make Healthier Choices When Eating Out
You may also consider making healthier choices when ordering fast food and take-out meals. While a lot of these foods are low in nutrients and high in calories, fat, and sodium, there are options out there that can fit into a healthful eating plan. The most important thing when eating out is to consider the nutritional value and how many food groups are represented on the plate. For more, see HGIC 4223, Fast Food & Take-Out Meals.
Small Steps Make a Big Difference
It may seem impossible to change your eating habits, especially when life is busy, but it is possible by incorporating small, sustainable changes in your life. By eating well, you are keeping your body healthy, boosting your immunity, improving digestive system function, and lowering your risk of heart disease, type 2 diabetes, and some cancers. Even when considering a busy schedule, balancing nutrition can be easier than you would think.
Stocking your pantry with the right foods makes mealtime more convenient.
Emily Sweatt, ©2024, Clemson Extension
References:
- Center for Disease Control and Prevention. (n.d.). Benefits of Health Eating for Adults. Center for Disease Control and Prevention.
- Dietary Guidelines for Americans. (2020, December). Dietary Guidelines for Americans, 2020-2025 and Online Materials. Dietary Guidelines for Americans.
- Shifflette, H. (2023, March 20). “Spring Cleaning” Our Eating Habits. Clemson Cooperative Extension Home & Garden Information Center.
- Yu, L. (2018, March 14). Eating healthy with a busy schedule | University Health Services. UHS Berkeley.
