Eating Healthy When You’re Super Busy
According to a national survey, 75% of Americans say they’re eating healthy.
But are they? Public health officials question this, since there are about 134 million adults in America who are categorized as overweight or obese.
Plus, about 80 percent of Americans don’t eat the recommended amounts of fruits and vegetables each day. Many also go a little overboard on refined grains and sugar.
Some experts think it’s because we just eat much larger portions than needed.
"Most people try to do the best they can, given their circumstances," said Dr. Marion Nestle in an interview with NPR, but she added that there are a bunch of factors that shape our eating habits,” including “relentless food advertising.”
In fact, almost all experts blame much of America’s unhealthy eating epidemic on the billions of dollars in TV, radio and billboard advertising by fast-food, soda and junk-food companies.
That and our lack of time.
We’re super busy with work, kids and constant running around. It feels easiest to just drop by the yellow arches drive-through, eat at our desk, gobble some munchies in our car or quickly raid the 24/7 convenience store snack aisle.
Many of us grab stuff that may fill a momentary need but lets us down on the nutrition side.
When you get home, you’re exhausted, so time-wise it seems to make sense to call your usual take-out place, wolf down some chow and then veg out with your favorite TV series.
Unfortunately — aside from the binge-watching TV part — this routine can wind up taking a real toll on your health, either through weight gain, loss of energy or both.
But choosing healthy foods to eat doesn’t mean we have to plan every second of every day, but it will be helpful to our “eating healthy diet” if we can embrace some new habits.
Almased® can be one important part of your new approach to healthy eating and weight loss.
Featuring three primary ingredients — non-GMO soy, honey and yogurt — Almased® takes the edge off hunger, making it less likely for us to cave to the caloric.
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Below are 6 of the best healthy eating tips that will help you sneak in some good habits and great nutrition, no matter how busy you are — of course including Almased®, but more on that in a minute…
1. Try not to skip meals, especially breakfast
Bypassing meals could seem like an easy way to dramatically cut your daily calories, but it’s not only unhealthy to do this regularly but it’s also very likely to backfire, since skipping meals can actually lead to more fat gain instead of fat loss.
And while we’ve heard it many times before, breakfast truly is the most important meal of the day.
Breakfast charges up your metabolism and, so, helps you burn more calories throughout the day. Not only that, it also gives you the energy that you need and helps you focus better
When you eat breakfast, you're reassuring your body that there’s plenty of calories to be had for the day.
2. Meal-prep your lunch and portion out those snacks
When you make a nice healthy meal that you really love, make enough for several meals. Also portion out a bit of brown rice, quinoa or wild rice, plus some carrots or green beans.
Our eyes are often larger than our stomach, and using a larger plate makes a serving of food appear smaller, which can lead us to “pile on” more.
Use smaller plates and bowls, in general. Also serve larger amounts of healthier foods, like veggies, to take up more space on the plate.
And since snacking is something that all of us enjoy, why not pre-portion a sealable bag or two with healthy snacks instead, like nuts and fruit?
For nuts, try unsalted or lightly salted almonds, pistachios or walnuts. For fruit, try carrots, berries or peaches.
Almased’s Single-Serving 10-Packs are a perfect protein-packed and satisfying snack or lunch that’s made to take with you to work or the gym!
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3. Eat at the same time each day
At first glance, this sounds way too structured. But that’s actually the point. Eating at the same time every day takes away the stress of meal-timing and allows us to be more conscious of the calories we are eating.
Not only that, but scientific studies have found that people who eat at set times each day have a healthier weight and are more heart-healthy than people who eat at random times.
The researchers found that people who eat at the same time fare better in the areas of appetite, digestion and fat metabolism!
4. Hydrate, hydrate, hydrate!
Sweet sodas, fruit juices and diet sodas can really do a number on your health and your diet. Artificially sweetened “diet sodas” are even, in some ways, worse.
Replacing unhealthy beverages with clean water, coffee or tea eliminates empty calories from the diet.
Drink water before meals to reduce hunger and excess calorie intake. According to one study, those who drank about two cups of water before meals lost 44% more weight than those who did not.
5. Say yes to more nutrient-dense foods
You might be overeating, in general, or maybe you’re just going for big portions of healthy foods that are high in calories, like cheese, and not enough moderate-calorie foods that are packed with nutrients, like salmon, kale, garlic, blueberries, egg yolks and, yes, dark chocolate!
Dark chocolate? Sure thing. It’s loaded with fiber, iron, magnesium, copper and manganese, and boasts more antioxidants than almost any other food, including acai!
Enjoying a small square of quality dark chocolate (with 70% or more cocoa) every day is one easy way to supplement your diet with added antioxidants.
6. Be a protein-power pro!
The body has a constant need for protein and essential amino acids for muscles and for growth, maintenance and energy.
There are several different types of protein used in meal replacement shakes. Soy products are one of the richest sources of protein in a plant-friendly diet. In fact, soy protein has the highest possible quality rating for protein sources.
And soy is a complete protein, which means that it contains all nine essential amino acids that humans need.
Every serving of Almased® is packed with 27 grams of high-quality protein — including non-GMO soy protein — in a power-packed formula that’s also bursting with amino acids in addition to vitamins, minerals and trace elements.
In fact, Almased® is the original low-glycemic high-protein (LGHP) meal-replacement shake for weight loss and nutrition support that’s backed by over 30 years of hard science.
Almased® is a perfect addition to your healthy, on-the-go lifestyle!