Tips for eating healthy food for busy people
Chased deadlines, tight schedule of meetings, overtime to night, having to take care of the house, and other busyness sometimes make busy people difficult to control food intake. Usually, they only choose to eat quickly and easily obtained so that it doesn't take up a lot of time.
In fact, healthy food intake is an important thing to support human health, control weight, improve brain performance, and add energy all day. Here are tips and choices for healthy foods that are easy to get for busy people.
Breakfast is very important to support energy and help control blood sugar. Avoid breakfast with foods that contain simple carbohydrates and sugar. Healthy food menu at breakfast is recommended for eating:
Foods with high complex carbohydrates such as oatmeal, brown rice, cereals, fruit, and vegetables.
High fiber foods such as wheat cereal and chia seed.
Menus are rich in protein such as nuts, seeds, almond milk, low-fat cow's milk, yogurt, and eggs.
Foods with good fats from nuts, seeds, avocados, and coconuts.
2. Don't drink too much coffee
Most coffee will burden your liver, make you dehydrated (because coffee is a drink that is diuretic, aka increase the speed of urine formation), and increase the risk of unstable blood sugar.
The liver is an organ that cleanses your body's toxins, so if your liver is burdened, then you might get sick and your weight increases. Reduce coffee consumption or maybe if possible don't consume coffee. Eat herbal teas that are beneficial to the body, for example:
- Dandelion root tea which can help the liver cleanse the body's toxins
- Ginseng tea to help increase energy
- Oolong tea can help you lose weight
- Green tea to increase concentration
- Mint leaf tea to reduce stomach pain
3. Drink plenty of water
Don't forget to drink a lot. Minumah minimum 8 glasses of water a day so that your energy levels remain high, your digestion smoothly, and your concentration is awake.
When your body is dehydrated, sometimes your body will instead give the wrong signal, which is the sensation of hunger. You can drink water 20 minutes before or 60 minutes after eating.
4. Reduce eating packaged foods
In general, packaged foods contain a lot of sugar, salt, stabilizers, preservatives, artificial flavorings, artificial coloring, and so on. These food ingredients are not good for health. To consume more healthy foods, avoid eating packaged foods and ready meals.
5. Eat fresh food
Meat, fish, beans, wheat, fruit, and fresh vegetables are healthy foods that are good for health. If you want to bring a snack, bring beans or fruit and vegetables cut into small pieces.
6. Pay attention to the results of the food process in the restaurant
When ordering food in a restaurant, pay attention to the process of making food in the menu book, whether the food is steamed, boiled, baked, or burned. Try to avoid fried foods, high-heat dry cooked foods or added with oil or fat, or au gratin, where your food is topped with heated cheese.
Foods with a processing like that contain high fat and calories. You better choose a menu of healthy foods that are boiled or baked.
7. Reduce alcohol consumption
For each glass of alcohol you drink, balance by drinking a glass of water. Alcohol makes you dehydrated, makes you drunk (alcohol poisoning), and disrupts sleep patterns. For men, do not consume more than 2 cups of alcohol a day. Meanwhile, for women the safe limit is no more than a glass a day.
Alternative other drinks such as mild alcohol, virgin Caesar, white wine spritzer, sparkling water, or even drinking water with lemon slices. Lemon water is very good for health. For example increasing energy, helping digestion, increasing the immune system, helping detoxification, helping to lose weight, and helping skin care.
8. Eat healthy foods high in fiber
Instead of eating white rice, choose brown rice which is more rich in fiber. You can also replace the white bread you normally eat with whole wheat bread. In addition to higher fiber, wheat bread and brown rice also make you full longer so you can move all day smoothly.
9. Bring your own healthy snack
Wherever you go, bring healthy snacks such as small cut fruit, juice, oatmeal, yogurt, fresh vegetables cut into small pieces, or