On the weekdays it seems to be easy to eat healthy. You have a routine, your meals fit in easily with your schedule and you have time to prep. Then comes the weekend, or a day where you need to rush to 5 appointments, suddenly all thoughts of eating well go flying out the door! It can be hard to avoid eating junk food when you have a super busy day. This is because you are generally rushing around and then suddenly feel an overwhelming hunger pang, so you rush to the nearest available food source. Unfortunately, this may be a fast food drive-through or a bag of crisps.
I have put together some of my top tips on how to avoid binging and eating junk on a busy day below:
Always Eat Breakfast
Out of all meals, I believe that breakfast is the most important, and one that should be easy enough to get in. If you have a busy day ahead of you, getting a wholesome and filling breakfast into your tummy should be on your to-do list. This will help give you energy and enable you to power on throughout the day. If you are always in a hurry in the morning, try to prep your breakfast the night before. It doesn’t have to be anything fancy, just try to incorporate some form of protein with carbohydrates. Think of things like boiled eggs and toast, overnight oats or breakfast smoothies.
If you know you have a busy day coming up, buy all the groceries you need and prepare healthy snacks that you can eat throughout the day. Make these easy to pop in your bag and take with you, so that if you do get caught up and run late, you have something to snack on. If you find that you get caught out on weekends and usually grab take away in between chores, stock up your fridge! Do this before the weekend so you don’t have to add going to the shops to your weekend chores. Fill it with healthy foods such as lean meats, veggies, fruits and nuts. You can even pre-make some protein balls or muesli slices to have ready in the fridge to grab and go.
Don’t Forget Your Water Bottle
Sometimes when we are rushing around it is easy to forget to drink water. Being dehydrated can be a common cause for feeling tired, hungry and sluggish. Fill up a few bottles of water and put these wherever they are easy for you to access, this could be in your car or handbag. Continue sipping on water throughout the day, this can help to keep you feeling full and energised.
Choose Take Away Wisely
If you do need to grab something quick on the go and are stuck without snacks, then choose wisely. Just because you need to go through a drive-through, doesn't mean you need to order a large double cheeseburger meal with extra fries. This can make you feel sluggish and cause your blood sugar levels to spike. Opt for things such as wholegrain rolls with salad, freshly squeezed juices and natural protein balls. Salads are also great, just make sure to add some form of lean protein, such as chicken, and opt for clear dressings rather than creamy ones. Always drink water and stay away from pre-packaged juices, iced teas and sodas.
Snacking regularly throughout the day is what is going to save you when it comes to combating sudden hunger. The types of snacks you eat are crucial, because even if you don’t get full meals in, if you pick your snacks wisely they will fill you up. If you like munching on crunchy things then cut up carrots, capsicum and celery to take with you. You could also make yoghurt pots with Greek yoghurt and your favourite fruits. If you don’t have enough time to eat a sit-down meal, it is super important to get some carbs and protein into your body every few hours. Lean turkey and chicken breast slices are great in wholemeal bread with a little mustard and rocket. The point is to prepare your snacks in advance and make sure they aren’t processed or pre-packaged. The more wholefoods you eat the better, as these foods can help you feel more full and energised.
I hope these tips have helped, girls! Remember there is always an option to eat healthy during a busy day, however it does require a little preparation and being mindful of what you are doing. If you do slip up, don’t stress! One day will not affect your entire efforts. Unfortunately, things happen in life we can’t always control. Wake up and do better the next day.
Love, Kayla xx