You save Health recipes, buy some quinoa and kale at the supermarket and purchase an electric pressure cooker. But then, something happens. You are thrown into huge work projects You find yourself taking the care of sick kids (or parents) or spending the entire day running around for around for errands. No matter the cause, our busy lives often takes us away from space (or the energy!) to cook meals. You decide to visit the drive-thru, or call for pizza. It can leave you feeling full and unsure of ever being healthier.
There’s no reason not to be concerned. “A diet that’s high in saturated fat, sodium and sugar can lead to obesity, elevated blood cholesterol levels and high blood pressure– all of which are risk factors for heart disease,” says Isatu Isuk, R.D., L.D.N. Dietitian in The Johns Hopkins Hospital. There are ways to cook nutritious dishes at home and not spend hours creating meals or going grocery shopping. You can also make healthier choices when you’re out and about. Isuk suggests these methods to ensure you’re on the right your diet even when you’re overwhelmed.
Healthy Restaurant Options
Many restaurants offer lighter menu items on their menus, usually with the number of calories. Check out the menus on restaurants’ websites to determine which ones have the best choices before you go out. Consider these suggestions to make your selections:
- Take a bite of soup or salad first. It’s healthy and full-filling dinner that can help you reduce your calories overall.
- Pick vegetarian dishes, or dishes that include broiled, baked or grilled fish, or skinless chicken.
- Find dishes that aren’t heavy or oily. For instance, instead of ordering enchiladas topped with cheese choose the cooked seafood tacos or chicken. Pick food items with no gravies or sauces with a creamy texture.
- You can substitute vegetables or salad in lieu of fattening dishes like coleslaw, fries or butter-rich potatoes.
- The portions served in restaurants may be too large. Check what smaller portions are on offer. Restaurants usually provide “half” salads or sandwiches on the request of. If not, request the doggie bag, and make sure you take home a third to half of your dinner.
- If you are craving dessert, go for freshly picked fruit, or even sorbet.
Related: Food Importance of Diet in Daily Life
Better Fast-Food Choices
Fast food shouldn’t mean you need to eat an unhealthy cheeseburger or sour fries. Nowadays, there’s many menu options to choose healthier choices. Fast-food restaurants often have their menus that include calorie counts, available online.
The best choices for a quick and simple meals are ones where you can have greater control over the ingredients that go into your food. In a sandwich shop you can easily adjust your food to be healthier, such as no mayo, more vegetables as well as whole-wheat bread. (Plus you’ll often offer soups and salads.) The ethnic eateries that provide build-your-own bowls, vegetarian alternatives or grilled meat and veggie plates are good choices as well.
However, if you’re driving through a drive-thru that isn’t a traditional one, take these suggestions into consideration:
- Beware of food that is fried (e.g. onion rings, french fries nuggets and chicken strips).
- A skinless, grilled Chicken breast sandwiches are lower in saturated fats than hamburgers.
- Take the smallest portions Don’t “supersize” anything. If you order the kid’s menu of your preferred fast food restaurant can provide you with the taste you desire but with fewer calories.
- Avoid calorie-rich sides and toppings.
- Get rid of sugary drinks in favor of unsweetened tea, water or fat-free or low-fat milk.
Convenient Home-Cooked Meal Kits
If the time required to make recipes, figure out what you’ll be eating for the week, and then grocery shop is what’s keeping you from eating healthier dinners at your home, there’s a quick solution for you: meals subscription boxes.
There are over 100 companies that can box up several dinners’ worth of grocery items and then deliver them to your home every week. Yes, it costs higher than if we did the planning of meals and shopping by yourself, but most people appreciate the convenience.
Once your meal box has been delivered, all you have to do is put the ingredients that you’ve measured together and follow the cooking directions to have portion-controlled, delicious meals on the table in a matter of minutes. You have the option of choosing from a rotating selection of recipes. A lot of companies provide low-carb gluten-free, low-calorie or vegetarian options too. You can also avoid purchasing ingredients that aren’t used and are stored in the refrigerator.
“Whether you’re dining out or eating in, it’s important to think about a balanced diet,” says Isuk. “That means making sure you’re getting a good mix of lean protein, vegetables, fruits, whole grains and healthy low-fat dairy.”
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