Healthy Eating in an Imperfect World
No time to eat right? WebMD has the solution.
Busy Bees Can Eat Healthy, Too continued...
There may be a bit more effort involved in shopping at the supermarket, but wasteful hours of worry about flab and low energy do tend to go away with healthy eating. With well-balanced meals, we usually feel more positive about ourselves and our surroundings.
"We continue to see a really strong link between how we eat and what we eat, and being well," says Moores. "The better we do on our part to choose good foods and eat healthfully, the more effect it has on helping us stay well, feel good, and enjoy life."
Here are some more healthy tips for busy bees:
- Cook a bigger batch of food on the weekends, and refrigerate or freeze for weekday consumption.
- Set an alarm for mealtimes. Even if you're buried in a project, don't skip meals; designate a time to eat.
- Try not to do anything else while eating. Mindless consumption prevents the enjoyment of food. When that happens, people tend to eat more and eat unhealthy alternatives.
- Put fresh or dried fruit where you can see it to remind yourself of your goal to eat healthy. Bananas, grapes, and apples make handy and nutritious snack items.
- If at a restaurant, turn down the supersize option, and choose baked and broiled instead of fried.
- Order the lunch portion at dinnertime, and hold off on fatty condiments.
- Keep handy snacks around, such as fruits, dried fruits, nuts, seeds, trail mix, carrot or celery sticks, wraps, and sandwiches.
Tips for Fussy Eaters
These people can be very particular about what they put in their mouths. They may not like certain textures, tastes, or preparations of food. They may wince at healthy options such as fruits and vegetables, low-fat, low-sugar, low-calorie, or low-sodium products. Or they may shun everything but their certain set of comfort foods.
Gidus reminds fussy eaters that a variety of foods in moderation is important for good health. "Try to expand your horizons," she says. "If you eat the same thing everyday, you may not be getting enough nutrients."
Trying something new does not mean going for the exotic. Make a list of fruits, vegetables, meats, and other foods that might be acceptable for you to try. You may not like apples, but how about grapes or pears? Instead of just balking at spinach, why not sample red leaf lettuce?
If you don't like food prepared a certain way, try it raw -- if applicable -- or presented in another way. You could also combine new foods with already favored edibles.
"Some vegetables can be made into soups so that you're not having to eat the raw broccoli. If you like bagels, you can put some low-fat cream cheese and then some crushed pineapple or shredded carrots. Have fruit juice with club soda," suggests Claudia Fajardo-Lira, PhD, a nutrition expert with the Institute of Food Technologists (IFT), and assistant professor at the department of environmental sciences at California State University, Northridge.
When trying new foods, go easy on yourself, says Moores. Check out a new dish every week as opposed to every day. If you're not used to brown rice, try mixing brown and white rice first. Or you could mix the brown rice with different herbs and spices.