How often do you think about your unhealthy eating habits and decide to turn things around? Nearly 46.8% of the US workforce consists of women, including married women, women with kids, and single ladies.
With so many responsibilities on your shoulders, it becomes challenging to find time to make healthy meals for yourself. But what if we told you there’s a relatively easy solution to this problem?
Nutritional deficiencies are the most common health issue women face, 41% for those between 19 to 50 years and 47% for breastfeeding or pregnant women. Amongst all these, iron deficiency is the most common issue. Does it suddenly make sense why you feel tired, irritated, and cranky all the time?
To understand healthy eating habits and nutrition for busy women, we referred to some of the best Nutritionist and Lifestyle Educators to make this process easier for you. Here’s what you need to do.
Look After Your Gut
70 to 80% of our immune cells live in the gut, making it very important to look after it. From our “feel good” hormones to serotonin, all our mood and behavior influencing chemicals are produced in the gut.
Make sure to consume at least 8 to 11 servings of fiber every day. Fiber can be sourced from our everyday ingredients, such as quinoa, oats, amaranth bran, and other fruits and veggies that contain fiber.
Moreover, ensure you consume whole grains every 2 to 4 fours to keep the blood sugar levels and energy stable throughout the day. If you like to mix up your routine, try adding green veggie smoothies to your mornings and incorporate fermented veggies throughout the day.
The thyroid, a butterfly-shaped gland, is located in the back of the neck. The healthier your thyroid will be, the better your body will perform. This little gland is responsible for multiple functions of our body, such as regulating blood pressure, immune systems, proper digestion, energy levels, and more.
Choosing the right amount of carbs and the right type can help keep your blood sugar levels balanced. The key to thyroid health is to consume everything in moderation. If you have too little or too much of something, it can cause problems with your thyroid. Some sources of carbs you must avoid are refined flour, white sugar, and processed/packaged foods.
Another simple tip is to eat a mineral-rich diet and load up on fresh vegetables. However, when it comes to cruciferous veggies, it’s essential to avoid consuming them raw. Either have them fermented or cooked.
Know The Ingredients
Each of our bodies works differently; what works for one might not work for the other. That’s why it’s best to start by seeing what your body and health goals are. If you’re on a diet, check what ingredients you can use and which ones must be avoided according to your nutritionist. And if you’re looking for balanced meals that keep you healthy while providing your daily dose of nutrients, there are many options you can consider.
However, some essential tips of meal prepping for utmost nutritional value include:
- Incorporate items such as nuts, seeds, and lots of dry fruit for your mid-day snacks.
- Don’t skip on salads. Make healthy salads using moong sprouts, peanut salad, pumpkin fries, guacamole, Greek yogurt, and olive oil. While it’s okay to use creamy dressings once in a while, try not to make it a habit. Instead, make your own dressing using olive oil, vinegar/lemon juice, salt and pepper.
- Starting the day with liver detox drinks can be great for your liver and gut. There are many different recipes you can try using ginger, mint, lemon, and green veggies.
Meal prepping can save you tons of time and energy throughout the week as you get this task done and out of the way even before the week begins. It’s best for working women or generally those who remain busy with other chores. Here’s how you can meal prep:
- Plan Your Meals
A week ahead of time, make a roster that plans the following week’s meals, from breakfast to lunch and dinner. This allows you to use the leftover ingredients in your fridge while letting you make a list for your next grocery trip.
- Making Meals Ahead of Time
The best way to go about meal prepping is to cook them in advance and stock them up in the refrigerator. This process can become very complicated If you choose to make complex dishes. That’s why it’s best to cook items to which you can continue adding things and changing it up or meals that can be easily consumed throughout, such as lasagna or baked chicken with different sides.
Just make sure to cook items that can be stacked in the fridge or freezer and reheated in the microwave easily.
- Individually Portioning Meals
Often when people choose to “batch” cook meals to save them, they store it all in a large container and scoop out portions for each day. While there’s no harm in doing so, the main idea behind meal prepping is to reduce your added tasks as much as possible. Therefore, make individual portions for each day and stock up in the containers you can carry with you. This way, all you’re left with is taking the pot out of the fridge and bringing it with you to work.
Who Knew Nutritional Eating Could Be This Easy?
As we mentioned above, there’s a solution for everything when you put your mind to it. Initially, this lifestyle change might seem daunting, but it fits right into your routine very quickly as you go about it. And that’s what we aim to do at Hustle Mama Magazine.
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