As working professionals, you are often caught in a whirlwind of deadlines and meetings. These lead to quick, rushed lives and even quicker meals! More often than not these on-the-go meals have little to no nutrition. You then miss out on the fuel you need to drive your hectic and packed schedules. To tackle this, you can follow a few essential and easy RozKaHealthyStep to adopt a healthier lifestyle with convenient yet nourishing meals.
Sheryl Salis, Registered Dietitian and Founder, Nurture Health Solutions, Saffola, Nutrition Partner suggests three simple steps that can be incorporated into the daily routines of working professionals to help them eat right and stay healthy.
- Make Good Fats Your FriendAccording to WHO (World Health Organisation), adults should limit total fat intake to 30% of total energy intake or less. All fats are not equal. In processed foods like cakes, biscuits, and processed meats you find trans fats which can cause health issues, whereas if you consume good fats it can do you good. Instead of shying away from fried items, consume them in limited quantities. You can have traditional staple foods like vegetable tikkis, koftas, medu vadas, and puris for breakfast and/ or pack them for a tasty yet quick lunch. Make them in blended oils like Saffola Oils which are rich in heart-healthy monounsaturated (MUFA) and polyunsaturated (PUFA) fats. These oils can provide the flavour and texture you love while offering essential vitamins and antioxidants. Crunchy nuts such as almonds, pistachios and walnuts which are also a great fat source can be snacked on during mini breaks.Foods high in good fats such as beans, seeds, eggs, avocados, and fatty fish also help maintain healthy cholesterol levels and can be made following various quick recipes. Working professionals can include these foods to make sure they are getting good fats in and keeping bad fats far away.
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Ensure There Is Less Sodium and Added Sugars In FoodWhen loaded with work, your body can often crave sugary and salty treats. Most of the salt and sugar in our diets comes from commercially prepared foods. Since they are easily available, more often than not you reach out to them. A good idea is to fight these cravings with healthy treats. This keeps you from reaching out to processed foods like packaged meals, sauces, and spreads that have excess salt and sugar.
Pack fresh fruits, nuts and seeds in your tiffin. Preparing meals at home will give you more control over the sugar and salt you put in. It does not have to be lengthy and multi-step recipe routines. Pick easy-to-make nutritious dishes such as soya pulao, chicken and vegetable stir fry, dal tadka, etc which fit into your schedule. You can even prep food on weekends and store them to eat during the week. Prepare delicious dips like paste, puree, hummus, chutneys and dip and eat them with carrots and other veggies. If you have a sweet tooth, use date paste and a bit of jaggery instead of sugar in your dishes.
Drinking copious amounts of tea and coffee may increase your sugar intake hence skip the sugar. You can also train your tastebuds to have less salt with home-cooked food. While cooking experiment with other zesty flavours like spices, lemon and pepper as seasonings.
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Prioritize Physical ActivityIn addition to making smart dietary choices, incorporating regular physical activity into your routine is crucial for overall health and well-being. Despite busy schedules, finding time for exercise doesn’t have to be daunting or time-consuming. Set achievable goals, such as aiming for at least 30 minutes of moderate physical activity five days a week. This could include brisk walking during your lunch break, taking the stairs instead of the elevator, or fitting in a quick workout session before or after work. Whether it’s dancing, swimming, or yoga, pick the activities you enjoy and make them a regular part of your routine.
Hence, eating right as a working professional doesn’t have to be complicated or overwhelming. By following these three simple steps, you can adopt a healthier lifestyle, one delicious and nutritious meal at a time.
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