Guidelines for Healthy Eating: Healthy Eating & Our Fast Paced Society

By | September 17, 2018

Eating nutritiously while hurrying through our daily schedule can be a challenge.

Between being on the road, or being rushed through our lunch hours – it is easy to forsake nutrition.

However, there are some simple and helpful guidelines on ways to increase your healthy eating. Here are some suggestions and guidelines to help you while eating on the run:

While eating in sit-down restaurants:

1. More and more traditional sit-down style restaurants are offering up healthy eating meals. Order:

  • Steamed veggie platters,
  • Salads,
  • Soups,
  • Low-fat dishes. Many eateries devote an entire menu to low fat and/or healthy eating options.
  • Broiled meats
  • Tomato bases instead of cream

If you are unsure of ingredients, ask your server. They should be knowledgeable about menu items.

Many sit-down restaurant meals can be ready in 15 minutes. Order carryout.

2. Order all dressings and condiments on the side. This way you control the amount you would like. This helps in the calorie counting, also.

  • A wonderful salad dressing to be enjoyed consists of simply squeezing a fresh tangerine or orange over your greens.
  • Ask for some fresh orange, lemon, or lime to squeeze over your entrée. The citric acid will offset any saltiness. Plus, it adds taste!
  • Order low fat vinaigrette dressing for your salad.
  • Have your toast or bread served dry, spread your own butter or spread on it. This is when you ask for the butter on the side.

Ordering condiments on the side is an easy way to enjoy healthy eating on the run.

3. If soup is to your liking, choose a non-creamy one such as minestrone, bean, or veggie.

Creamy soups are traditionally high in fat and calories. Try egg drop soup (Chinese) or miso (Japanese) for variety. In fact, egg drop soup is considered a ‘free food’ in meal planning. This means low calories.

4. Baked potatoes are another great idea for healthy eating on the run. Enjoy a topping of steamed broccoli and onion.

Or, for a complete protein meal pour some baked beans over the baked potato.

A very simple and great way to enjoy a baked potato is to simply spritz some butter on it. Then, sprinkle some garlic powder.

Healthy eating guidelines in fast food restaurants:

  • Order broiled chicken sandwiches with fresh veggies on them.
  • Order extra tomatoes for your sandwich.
  • Order a baked potato instead of French fries.
  • Order a salad. Watch out for the dressing, though.
  • Order a low fat salad dressing. Or, order lemon slices.
  • Order fresh fruit instead of sugar-laden desserts.

Healthy eating guidelines for Home preparation:

Of course, the easiest way to enjoy eating healthy on the run is to prepare your food beforehand at home. This will provide you with total control over the ingredients.

You will know what is in your food. You also will have control over the portion size, taste, and cost. Schedule time for it.

Here are some easy suggestions and guidelines for healthy eating on the run that you can prepare at home:

  • Mix some fresh herbs with freshly squeezed juice for a low calorie dressing. Store in an airtight container.
  • An apple with peanut butter.
  • Wholegrain sandwich of tuna and mustard.
  • Plain yogurt with fresh fruit.
  • Hummus on either pita bread, English muffin, or fresh veggies..etc.
  • Creamed soup using pureed tofu instead of heavy cream
  • The list goes on and on for healthy eating on the run.……

These guidelines for eating healthy while on the run are easy to follow.

Eating healthy is easier than it used to be, and getting easier every day. Go for it and enjoy!!

While the above is more about eating healthier on the run, you will find the next section more useful if you are looking to do the same thing at home.

Moreover, this will not only benefit you but also your family.

And if you have a baby that is just starting to leave bottle feeding for solid food, you will be able to incorporate that into your schedule too!

Convenient Ways to Eat Healthy Foods – Serve Healthy Meals with Less Work in Less Time!

Most of us know the importance of eating healthier foods. They’re full of antioxidants, vitamins, minerals and fiber – all of which can improve our health and lower our risk of disease.

But for many of us, eating healthier means spending more time in the kitchen.

Preparing fresh foods requires cleaning, chopping and cooking. Some evenings it’s just easier to pull out a frozen dinner or pick up the phone and order delivery.

However, you don’t have to spend a lot of time cooking if you want to eat healthier meals.

Just add a little convenience to your kitchen, and you’ll be able to whip together a healthy meal before the pizza delivery guy arrives at your door.

1. Buy prepared:

These days you can find washed and chopped lettuce, spinach and other greens in prepared packages. Most supermarkets also carry containers of fresh fruit that have been cut into bite-size pieces.

By choosing these already prepared foods, you have much of the work done for you!

2. Buy heat-and-eat:

Your supermarket probably also contains packages of green beans, broccoli, carrots and other vegetables that are ready to eat.

You simply slip the entire package into the microwave, and your veggies are hot and steaming in just a few minutes.

No work required! Some of these packages also include seasonings or sauces, too.

3. Buy nature’s convenience foods:

Some healthy foods are just naturally ready to eat. Baby carrots, cherry tomatoes, grapes, strawberries and bananas are just a few examples of foods that require minimal preparation.

These choices make handy, easy-to-eat snacks.

4. Buy frozen:

In many cases, frozen veggies are actually healthier than fresh. Since they’re usually frozen almost immediately after they were harvested, all the nutrients are still sealed in the vegetables.

And they tend to be more convenient, too, since you don’t need to clean or chop them before cooking.

5. Buy canned:

Although canned vegetables tend to be high in sodium and canned fruit is high in sugar, they’re still a better option than opening a bag of potato chips.

Look for low-salt or low-sugar versions for the healthiest choice. If you’re buying canned beans – like kidney or garbanzo – drain them and rinse before using.

6. Slow cook it:

Do you own a slow cooker? (If not, you can find one for about $20 at any discount department store.) Slow cookers make food preparation easy since you can put it all in one pot!

In the morning, add a few skinless chicken breasts, a can of low-fat chicken broth, a bag of frozen peas and a few small potatoes to your slow-cooker.

It only takes 5 or so minutes of prep time, and you’ll have a hot dinner by evening!

It doesn’t require a lot of time or effort to eat a healthy home-cooked meal in the evening.

And although it costs a little bit more in the supermarket for prepared or packaged foods, the extra expense will pay off for your health!

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