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As working adults, we often find ourselves caught in a whirlwind of deadlines and meetings. These lead to a fast life and even a quick meal. These on-the-go meals often contain little or no nutrients. When this happens, you lose the energy you need to keep up with your busy schedule. To combat this, you can follow Rose Ka's few important and simple steps to adopt a healthier lifestyle with convenient and nutritious meals. Cheryl Sallis, nutritionist, founder and nutrition partner of Saffolas Nurture Health Solutions, says proper nutrition and maintaining health can be integrated into the daily routine of working professionals.
Make good fats your friends. According to the World Health Organization (WHO), adults should limit their total fat intake to no more than 30% of their total energy intake. Not all fats are created equal. Processed foods like cakes, cookies, and processed meats contain trans fats, which can cause health problems, but consuming good fats can have a positive impact on your health. Instead of avoiding fried foods, limit your consumption. Traditional main dishes like vegetable tikki, kofta, maduvada and puris can be eaten for breakfast or packed as a delicious and easy lunch. Made from a blend of oils such as safflower oil, which is rich in monounsaturated (MUFA) and polyunsaturated (PUFA) fats. These oils provide the flavor and texture you love while providing essential vitamins and antioxidants. Crunchy nuts such as almonds, pistachios and walnuts are also a good source of fat and can be eaten in short breaks. Foods rich in good fats, such as beans, seeds, eggs, avocados and fatty fish, also help maintain healthy cholesterol levels. It is prepared according to a variety of simple recipes. Pros can use these foods to get good fats and keep bad fats at bay.
Make sure your meals are low in sodium and sugar. When you are busy at work, your body often craves sweet and salty foods. Most of the salt and sugar in our diet comes from foods available in the market. Since it's readily available, you'll find yourself reaching for it often. It's better to combat these cravings with healthy snacks. This will keep you from reaching for processed foods like packaged foods, sauces, and spreads that are high in salt and added sugar. Fill the tiffin with fresh fruits, nuts and seeds. When you prepare meals at home, you have more control over adding sugar and salt. There is no need to create long recipes with multiple steps. Choose nutritious dishes that are easy to prepare and fit into your schedule, like soy pulao, chicken and vegetable stir-fry, and dal tadka. You can also prepare meals on the weekend and store them for consumption during the week. Prepare delicious dips such as paste, puree, hummus, chutney and dip to serve with carrots and other vegetables. If you have a sweet tooth, use date pulp and some tea in your food instead of sugar.
Avoid sugar as drinking large amounts of tea or coffee can increase your sugar intake. You can also train your taste buds to reduce the salt content in your home cooking. When cooking, try savory flavors like spices, lemon, and pepper as seasonings. In addition to making smart dietary choices that emphasize physical activity, incorporating regular physical activity into your lifestyle is critical to your overall health and well-being. Finding time to exercise despite your busy schedule doesn't have to be daunting or time-consuming. Set achievable goals, e.g. B. at least 30 minutes of moderate physical activity five days a week. This includes taking a brisk walk during your lunch break, taking the stairs instead of the elevator, and doing a short workout before or after work. Choose an activity that you enjoy, such as dancing, swimming, or yoga, and make it a regular routine. So eating right like a pro doesn't have to be complicated or daunting. By following these three simple steps, you can eat delicious, nutritious meals and make healthier lifestyle choices – one meal at a time.
