This article was last updated on April 16, 2022
Then the revelation hits us – it is evening and we have not had the time to eat our lunch. In today’s times, where a sedentary lifestyle is the rule, it’s observed that the health of people is deteriorating day by day. They have started taking themselves and their body for granted. They don’t even remember when they last had a proper meal. Eating healthy just requires a little planning. Here are some shortcuts to achieve a healthy body:
Breakfast is a ‘must’
Start your morning with some breakfast, be it a piece of fruit or a whole wheat bread. Put oatmeal into a thermos of hot water, and you could even let it sit overnight. In the morning, you shall have hot cooked oatmeal ready to eat. Similarly, a hard boiled egg can be eaten. This will prevent your body from going into starvation mode. Eating breakfast everyday will also help increase your metabolic rate.
Five meals a day
Have at least five meals a day in which three can be the main meals – breakfast, lunch and dinner, while other two meals can consist of foods which are handy and nutritious at the same time. Eating frequently prevents hunger pangs, provides consistent energy, and maintains metabolism efficiency. Grab healthy foods such as fruits that are high in fibre like apple, watermelon, muskmelon, orange, sweet lime, papaya and peaches.
Plan your dines
Some people’s work demands frequenting restaurants for dinner. Always watch out for hidden fats. Creamy soups, white breads, flaky pastries and mayonnaise-based salad dressings add unnecessary fats to the food. Try consuming broths instead of creamy soups. Instead of mayonnaise dressing, use variety of condiments and flavouring agents such as lemon, vinegar, herbs, onion and garlic to improve the palatability of your salad. Remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate. Ask for grilled, baked, boiled or broiled food rather than fried foods.
Hydrate when you’re travelling
Your work might involve a lot of travelling in which air travel is one of the most dehydrating experiences. Because of this, people often complain of sore throats and other respiratory illnesses. To avoid these, one should not drink caffeine, cola or alcohol before or after the flights as these are diuretics and can increase the water loss. Avoid salted snacks like salted peanuts or fried foods in order to minimise dehydration. Try consuming lots of fluids in the form of water, fruit juice, coconut water, lime water, etc. In any case, one should drink at least 12 to 15 gasses of water everyday. The stress associated with travel may slightly increase the protein requirement, so one should make an effort to consume a little more protein each day.
Good quality of food
Always remember that the quality of food you eat determines your efficiency at work. Avoid refined foods like white rice and those used to make white bread and sugary breakfast cereals as most of their vitamins and minerals are stripped away. They turn into blood sugar (glucose) so fast just like sugar; they can cause a spike in our insulin level. Alternate refined flour with wholegrain flour. Substitute white sugar with honey and jaggery. Remember, all this will help us to remain healthy.