We’ve all been there: You can plan your meals, grocery shop and cook healthy meals at home. Or you can meet a work deadline, attend your child’s game or ace that final exam.
Unfortunately, healthy eating often takes a back seat due to busy schedules. But what if healthy eating was so naturally embedded into your day that it didn’t take up valuable time?
Let’s look at how a few small tweaks to your daily habits can result in a noticeable shift in how you eat, even when your budget is tight and your to-do list is long.
Take a 5-second pause
Everyday food choices likely come with little thought. You know what you like. You know how much you want. You know the cost.
But you have to disrupt these patterns in order to break them.
Begin by taking a five-second pause every time you make a food-based decision. Ask yourself: What would be healthier? Food swaps can be similar in price, and sometimes cheaper, than your regular standbys, too. Here’s what this may look like when you’re at:
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Your local café: A simpler drink, such as water, coffee with skim milk or unsweetened tea
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Your favorite fast-food place: A grilled chicken sandwich instead of a hamburger
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The gas station: A bag of protein-packed nuts instead of a bag of chips
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Your kitchen: The banana on your kitchen counter instead of a handful of cookies
Learn easy substitutes
The National Heart, Lung, and Blood Institute offers a handy pocket guide on how to maintain a healthy weight on the go. Our favorite parts:
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A simple food substitution table: For example, buy plain low-fat yogurt instead of sour cream and canned broth-based soups instead of canned cream soups.
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Red-flag menu words: For example, avoid béarnaise, crispy and au gratin.
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Green-flag restaurant terms: For example, choose zheng (steamed) at a Chinese restaurant, tikka (pan-roasted) at an Indian restaurant and red sauces at an Italian restaurant.
Pack a go bag (of snacks)
Adding just five minutes to your morning routine can save you calories, time and vending machine money throughout your day. Pack a water bottle. It’s easy to mistake hunger for thirst. With food, the key is to include things you know you will eat and like. Here are some great options:
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Apples, bananas or clementines
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Pistachios or almonds
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Nonfat yogurt
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Veggie sticks and hummus
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Plain popcorn
Make a plan before you shop
Meal planning is another item on the to-do list, but it can save time in the long run by narrowing your focus. Here are some tips to make the process less painful:
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Save recipes: Create a system to easily access healthy recipes you enjoy.
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Think variety: Plan for more types of food in smaller portions, lots of colors and those with crunch (like salads) in addition to creamy (like sauces).
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Organize your list: Use an app or create a document that organizes groceries by section. Make weekly items evergreen.
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Shop the perimeter of the store: You can find healthy food throughout grocery stores, but in general, fresh foods are often located along the perimeter, and more processed foods are usually located in the middle aisles.
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Get feedback: If you are cooking for others, include healthy meals they enjoy.
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Be creative with your time: Meal planning can be done in chunks while waiting in line or watching TV.
Mindfulness can help you keep up your healthy eating streak. Take five-second pauses regularly. Make it a habit to pack snacks. Set aside time each week for meal planning. Repeated behaviors can become habits more quickly than you think, and before you know it, you’ll be eating healthier with little additional time, thought or money.
Download the Providence app
It’s all in the app: easily stay connected with Providence and your health. With the Providence app, you can schedule appointments, have virtual visits from the comfort of your own home, get health recommendations personalized for you, access your health records and so much more. Learn more and download the app.
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
