The key points to remember when you are trying to fit healthy eating into your day; <ul><li>Plan and prepare your food in advance. It stops you making bad decisions when you are running between meetings. </li><li>Block out periods in your day to give you a natural break to eat. </li><li>Eat at the same times each day to create a positive habit. </li></ul>

How To Fit Healthy Eating Into Your Day

<img width="1024" height="1024" alt="Fit healthy eating into your day" src="https://i1.wp.com/spurplanners.com/wp-content/uploads/2021/04/Thurs-14.4-article-post.png?fit=1024%2C1024&amp;ssl=1" srcset="https://i1.wp.com/spurplanners.com/wp-content/uploads/2021/04/Thurs-14.4-article-post.png?w=1080&amp;ssl=1 1080w, https://i1.wp.com/spurplanners.com/wp-content/uploads/2021/04/Thurs-14.4-article-post.png?resize=300%2C300&amp;ssl=1 300w, https://i1.wp.com/spurplanners.com/wp-content/uploads/2021/04/Thurs-14.4-article-post.png?resize=1024%2C1024&amp;ssl=1 1024w, https://i1.wp.com/spurplanners.com/wp-content/uploads/2021/04/Thurs-14.4-article-post.png?resize=150%2C150&amp;ssl=1 150w, https://i1.wp.com/spurplanners.com/wp-content/uploads/2021/04/Thurs-14.4-article-post.png?resize=768%2C768&amp;ssl=1 768w, https://i1.wp.com/spurplanners.com/wp-content/uploads/2021/04/Thurs-14.4-article-post.png?resize=600%2C600&amp;ssl=1 600w, https://i1.wp.com/spurplanners.com/wp-content/uploads/2021/04/Thurs-14.4-article-post.png?resize=100%2C100&amp;ssl=1 100w">Knowing the difference between healthy and unhealthy foods is not the big challenge it once was. The challenge today is knowing how to fit healthy eating into your day and busy lifestyles. While some foods can contain more fat etc. than we may think we all understand the basics of what is good for you and what is, or potentially could be, not good for you.<div>This article is not a recommendation on how to lose weight etc.. it is an example of how you could eat and what. </div><h2>What are good foods?</h2>Most websites disagree about what is the definitive list of the top foods to eat. That doesn’t matter though as while each site may have the foods in a slightly different order they all contain the broad same foods. When you are trying to understand how to fit healthy eating into your day it’s about the how, not about agreeing lists of specific foods. Below is a list of the commonly agreed good food groups<UL><LI>Fish</LI><LI>Vegetables</LI><LI>Fruit</LI><LI>Pulses</LI><LI>Nuts</LI><LI>Lean meat</LI><LI>Wholegrain carbs (pasta, rice, bread)</LI><LI>Eggs</LI></UL><h2>How Often Should You Eat?</h2>There are variances to this but the common view is that you should eat three meals a day. Those are the standard breakfast, lunch and tea. You could also then snack between 1 and 3 times a day as per the <a href="https://www.nhsinform.scot/healthy-living/preventing-falls/keeping-well/how-to-eat-well#:~:text=Eating%20regularly,%2C%20lunch%20and%20dinner)%20everyday." dir="ltr">NHS</a>.Depending on your waking and sleeping times you average meal times could well look like;<UL><LI>7 am – Breakfast</LI><LI>9:30 am – Mid morning snack</LI><LI>12:00 pm – Lunch</LI><LI>3:00 pm – Mid afternoon snack</LI><LI>6:00 pm – Tea</LI></UL>These times don’t have to be fixed but you should leave gaps between eating to allow food to be digested and to avoid over eating.<h2>How Do You Fit Healthy Eating Into Your Day?</h2>Knowing when and what you should eat is one thing, but how do you fit healthy eating into your day and keep them healthy. The truth is, you have to make time. Avoiding the quick dash to a fast food chain requires some pre-work and some small adjustments but it is well worth it. Here is how I do it so I know it works, and it can work for you!<h3>Breakfast</h3>Breakfast should be eaten at home as much as possible. Why? To stop you being tempted by buying something unhealthy from a shop or cafe. Leave enough time to eat breakfast before work. It can help you make your breakfast the night before to save time. <a href="https://www.bbcgoodfood.com/recipes/overnight-oats" dir="ltr">Overnight oats</a> with an assortment of fruit is an excellent way to start the day. Quick, cheap and healthy. This will start your day right.If you are unsure what should be on your plate this is the template used by many health agencies.<h3>Mid Morning Snack</h3>If you are busy at work this can be a tricky one to fit in but it’s so important. If you have read my previous articles on managing your <a href="https://spurplanners.com/how-do-i-organize-my-calendar/" dir="ltr">calendar</a> you will know I advocate leaving gaps between meetings. This allows you to look after your own health needs such as having time to re-fuel. If you don’t have that option then make your snack an easy but healthy one you can eat on the move.Fruit is an obvious one but alternatives include, chopped fruit with peanut or almond butter and hard boiled eggs. These are all portable, easy to make and healthy.<h3>Lunch</h3>You should always make time to sit down and eat a proper lunch. If you don’t have this time you need to make time. Not only is it a legal requirement, it is what your body needs to be productive in the afternoon.It is really important you pre-make and bring this meal in. The options for unhealthy food at lunchtime, especially if you work in a city are huge. Convenience food is everywhere and while it tastes great (don’t you hate that) it isn’t good for you and will slow you down in the afternoon as the sugar from the foods wear off.Pre-make a lunch using lean meats/fish, vegetables/beans and pulses or wholegrain pasta/rice. There are countless websites offering recipe ideas so find ones that work for you or simply experiment. You could have chicken and salad wraps, salmon, rice and broccoli or lean beef with noodles. Find what works for you but pre-make it!<h3>Mid Afternoon Snack</h3>Similar to your mid-morning snack, aim to make room in your diary for a natural short break in the afternoon if possible.You can keep this simple by using the same foods that you also use for your mid morning snack with fruit again being a good choice. You could also include dried fruits, nuts and dark chocolate chips mixed up. Snacks made from chicken are also easy to pre-prepare and help keep you filled up whilst still being good for you.<h3>Tea</h3>Make this a set time each day and make it so you have tea at home. Not only will this make you structure your workday so that you leave at a sensible hour but eating at home removes a lot of temptation if you have shopped for healthy food.You should look to combine lean meat, vegetables and some form of carbohydrate or pulses. If you are struggling for ideas then the <a href="https://www.bbcgoodfood.com/" dir="ltr">BBC good food site</a> is full of varied ideas.<h2>Exercise</h2>This structure works really well with my previous article of how to fit exercise into your busy day which you can read <a href="https://spurplanners.com/no-time-to-exercise/" dir="ltr">here</a>. Pair these two articles to easily fit exercise and healthy eating into your day.<h2>The Key Points</h2>Here are the key points to remember when you are trying to fit healthy eating into your day;<UL><LI>Plan and prepare your food in advance. It will stop you making bad decisions when you are running between work appointments/meetings.</LI><LI>Block out periods in your day that will give you a natural break so you can eat.&nbsp;</LI><LI>Eat at the same times each day so you naturally create a positive habit.</LI></UL><h3>Share this:</h3>

Here is how you fit healthy eating into your day. Improve your overall health and build a routine that stops you filling up on junk food.

health

Health

Knowing the difference between healthy and unhealthy foods is not the big challenge it once was. The challenge today is knowing how to fit healthy eating into your day and busy lifestyles. While some foods can contain more fat etc. than we may think we all understand the basics of what is good for you and what is, or potentially could be, not good for you.

Most websites disagree about what is the definitive list of the top foods to eat. That doesn’t matter though as while each site may have the foods in a slightly different order they all contain the broad same foods. When you are trying to understand how to fit healthy eating into your day it’s about the how, not about agreeing lists of specific foods. Below is a list of the commonly agreed good food groups

<ul><li>Fish </li><li>Vegetables </li><li>Fruit </li><li>Pulses </li><li>Nuts </li><li>Lean meat </li><li>Wholegrain carbs (pasta, rice, bread) </li><li>Eggs </li> </ul>

There are variances to this but the common view is that you should eat three meals a day. Those are the standard breakfast, lunch and tea. You could also then snack between 1 and 3 times a day as per the <a href="https://www.nhsinform.scot/healthy-living/preventing-falls/keeping-well/how-to-eat-well#:~:text=Eating%20regularly,%2C%20lunch%20and%20dinner)%20everyday.">NHS </a>.

Depending on your waking and sleeping times you average meal times could well look like;

<ul><li>7 am – Breakfast </li><li>9:30 am – Mid morning snack </li><li>12:00 pm – Lunch </li><li>3:00 pm – Mid afternoon snack </li><li>6:00 pm – Tea </li> </ul>

These times don’t have to be fixed but you should leave gaps between eating to allow food to be digested and to avoid over eating.

How Do You Fit Healthy Eating Into Your Day?

Knowing when and what you should eat is one thing, but how do you fit healthy eating into your day and keep them healthy. The truth is, you have to make time. Avoiding the quick dash to a fast food chain requires some pre-work and some small adjustments but it is well worth it. Here is how I do it so I know it works, and it can work for you!

Breakfast should be eaten at home as much as possible. Why? To stop you being tempted by buying something unhealthy from a shop or cafe. Leave enough time to eat breakfast before work. It can help you make your breakfast the night before to save time. <a href="https://www.bbcgoodfood.com/recipes/overnight-oats">Overnight oats </a>with an assortment of fruit is an excellent way to start the day. Quick, cheap and healthy. This will start your day right.

If you are unsure what should be on your plate this is the template used by many health agencies.

If you are busy at work this can be a tricky one to fit in but it’s so important. If you have read my previous articles on managing your <a href="https://spurplanners.com/how-do-i-organize-my-calendar/">calendar </a>you will know I advocate leaving gaps between meetings. This allows you to look after your own health needs such as having time to re-fuel. If you don’t have that option then make your snack an easy but healthy one you can eat on the move.

Fruit is an obvious one but alternatives include, chopped fruit with peanut or almond butter and hard boiled eggs. These are all portable, easy to make and healthy.

You should always make time to sit down and eat a proper lunch. If you don’t have this time you need to make time. Not only is it a legal requirement, it is what your body needs to be productive in the afternoon.

It is really important you pre-make and bring this meal in. The options for unhealthy food at lunchtime, especially if you work in a city are huge. Convenience food is everywhere and while it tastes great (don’t you hate that) it isn’t good for you and will slow you down in the afternoon as the sugar from the foods wear off.

Pre-make a lunch using lean meats/fish, vegetables/beans and pulses or wholegrain pasta/rice. There are countless websites offering recipe ideas so find ones that work for you or simply experiment. You could have chicken and salad wraps, salmon, rice and broccoli or lean beef with noodles. Find what works for you but pre-make it!

Similar to your mid-morning snack, aim to make room in your diary for a natural short break in the afternoon if possible.

You can keep this simple by using the same foods that you also use for your mid morning snack with fruit again being a good choice. You could also include dried fruits, nuts and dark chocolate chips mixed up. Snacks made from chicken are also easy to pre-prepare and help keep you filled up whilst still being good for you.

Make this a set time each day and make it so you have tea at home. Not only will this make you structure your workday so that you leave at a sensible hour but eating at home removes a lot of temptation if you have shopped for healthy food.

You should look to combine lean meat, vegetables and some form of carbohydrate or pulses. If you are struggling for ideas then the <a href="https://www.bbcgoodfood.com/">BBC good food site </a>is full of varied ideas.

This structure works really well with my previous article of how to fit exercise into your busy day which you can read <a href="https://spurplanners.com/no-time-to-exercise/">here </a>. Pair these two articles to easily fit exercise and healthy eating into your day.

Here are the key points to remember when you are trying to fit healthy eating into your day;

<ul><li>Plan and prepare your food in advance. It will stop you making bad decisions when you are running between work appointments/meetings. </li><li>Block out periods in your day that will give you a natural break so you can eat.  </li><li>Eat at the same times each day so you naturally create a positive habit. </li> </ul>

How To Fit Healthy Eating Into Your Day - Spur Planners

How To Fit Healthy Eating Into Your Day

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