Healthy eating habits
for when life gets busy
with Deeni Betar-Young, accredited practising dietitian and accredited nutritionist
Bring a healthy plate of food to share at social events
How many times have you found yourself feeling heavy and tired after a catch-up that involved all sorts of indulgent treats? Next time, try preparing a grazing platter of healthier nibbles. It could include sweet foods like bite-sized pieces of fresh fruit, dried fruit and dark chocolate pieces, or savoury snacks like nuts, hummus dip, wholegrain or seed crackers, olives, sun dried tomatoes, vegetable sticks, cherry tomatoes... there are lots of options! Go for a variety of colours and search for some inspiration online if you want ideas for ingredients and presentation. Offering to bring your own healthy plate of food not only encourages you to make healthier choices, it can also inspire others to make healthier choices and takes some pressure off of the host to provide and cater for everyone.
Avoid going out hungry
Planning ahead for busy days is key. Being caught hungry while out and about can cause or worsen fatigue and means that we’re much more likely to be tempted by convenient, processed food options that are less healthy. We also tend to overeat when we start a meal feeling starving hungry. If you know you’ll be out for a while without food, it’s always helpful to eat a substantial meal beforehand, and remember to pack some healthy snacks in your car, bag or pocket. A piece of fresh fruit, small container of nuts and seeds or some wholegrain crackers are a few great options that are healthy, keep us energised and satisfied between meals and are also convenient to eat on the go. If you’re heading out to a social event involving food that you know will be of the less healthy, it’s a good idea to have a healthy snack beforehand to avoid the starving hungry-overeat pattern from occurring (i.e. fill up on the healthy stuff beforehand to avoid filling up on the unhealthy foods there!).
Make healthier choices when ordering takeaway or dining out
When it comes to finding healthy menu options, choosing foods closer to their whole, unprocessed form means you're more likely to make a healthier choice. Going for meals rich in a variety of vegetables with oily fish, beans/lentils and wholegrains is ideal. These foods provide anti-inflammatory benefits, aid digestion, give a sustained energy release and encourage a healthy gut microbiome. Some nutritious takeaway options include burritos or burrito bowls; sushi; cold rolls; tomato-based curries or pastas; baked potato; grilled fish; or a thin crust vegetable pizza.
Keep hydrated
Drinking water is easy to forget when we're rushing around and occupied. To reduce dehydration-induced fatigue and headaches, as well as thirst disguising itself as hunger, try to go everywhere armed with a water bottle to sip from regularly during the day. If you're sensitive to the warmer weather and concerned about overheating, it's always a good idea to invest in a thermal drink bottle and fill it with icy water to keep you cool.
Stop eating when you’re satisfied
As you eat, check in with your body regularly to notice changes in your appetite. When we’re eating whilst socialising or during busy periods, we tend to pay less attention to how we’re feeling physically, which can mean we’re more likely to overeat. Observing any cues we might be experiencing to tell us when we’re getting fuller helps us to stop eating when we’re satisfied, rather than when we’re full (which tends to develop into a state of overfullness a little later on and promotes or worsens fatigue). Many people find that they have a sweet spot where they feel satisfied during a meal, and if they eat more, they risk feeling uncomfortably full later on. Practice listening out for that sweet spot.
Eat mindfully
Mindfulness is a very trendy topic these days, and for good reason. We know it can improve our quality of life and applying it to food and eating can be a very helpful tool. It’s difficult to overindulge in food when you’re eating it mindfully - that is, giving all of your attention to the food you’re eating (how it looks, tastes, smells, sounds and feels). Invest in a few extra mealtime minutes to really savour your food and experience all of those sensory components and notice how much more enjoyable the food is, how it helps to prevent overeating, reduces stress levels and even pain levels too.
And finally… balance is key. Indulge in your favourite foods from time to time and enjoy them! You can return back to normal eating and drinking habits the next day.
Get started on achieving your nutrition goals with these helpful resources
The Australian Government's Australian Guide to Healthy Eating downloadable resource, breaks down the five food groups in an easy to understand snapshot. Download here >
Our 11 easy ways to drink more water every day article, has some really easy strategies for people who struggle to get those eight glasses of water in every day. Read the article here >
