13 Healthy Eating Tips for a Super Busy Person

13 Healthy Eating Tips for a Super Busy Person
13 Healthy Eating Tips for a Super Busy Person - Pursued by the deadline, the crowded meeting schedule, overtime until the night, must take care of the house, and other busyness sometimes make the busy people hard to control food intake. Usually, they only choose to eat fast and easy to obtain so as not to take up much time.

In fact, healthy food intake is important to support human health, control weight, improve brain performance, and increase energy all day. Here are the tips and sort of healthy food that is easy to obtain for busy people.

13 Healthy Eating Tips for a Super Busy Person

1. Breakfast

13 Healthy Eating Tips for a Super Busy Person
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 recommended to eat:

Foods with high complex carbohydrates e.g. oatmeal, red rice, cereals, fruit, and vegetables. Foods containing high fiber, for example, wheat cereal and chia seed. The Menu is rich in proteins such as nuts, grains, almond milk, low-fat cow's milk, yogurt, and eggs. Food with good fats from nuts, grains, avocado, and coconuts.

2. Don't mostly drink coffee
13 Healthy Eating Tips for a Super Busy Person

Most drinking coffee will weigh your liver organs, making you dehydrated (because coffee is a diuretic drink aka increasing the speed of urine formation), and increasing the risk of unstable blood sugar.

The liver is an organ that cleanses your body's toxins, so if your liver is burdened, it is likely that you are affected by disease and increased weight gain. Reduce coffee consumption Or maybe if you can not consume coffee. Consumption of herbal teas that are beneficial to the body, for example:

Dandelion Root tea that can help liver organs clean up the toxins in ginseng Tea to help boost the energy Oolong tea can help lose weight green tea to increase the tea concentration of mint leaves to reduce abdominal pain.

3. Drink plenty of water
13 Healthy Eating Tips for a Super Busy Person

Don't forget to drink a lot. Minimum of 8 cups of water in a day to keep your energy levels high, your digestion is smooth, and your concentration is awake.

When your body is dehydrated, sometimes your body will give the wrong signal, which is a hungry sensation. You can drink water 20 minutes before or 60 minutes after meals.

4. Reduce eating packaged foods
13 Healthy Eating Tips for a Super Busy Person

In general, packaged foods contain a lot of sugar, salt, stabilizers, preservatives, artificial taste, artificial dyes, and so forth. Food ingredients are not good for health. For more healthy food-loving, avoid eating packaged foods and ready meals.

5. Eat a fresh Meal
13 Healthy Eating Tips for a Super Busy Person

Meat, fish, nuts, wheat, fruits, and fresh vegetables are good healthy food for health. If you want to bring a snack, bring nuts or fruits and vegetables that are cut into small pieces.

6. Pay attention to food process results in restaurants
13 Healthy Eating Tips for a Super Busy Person

When ordering food in the restaurant, pay attention to the food making process in the menu book, whether the food is steamed, boiled, baked, or burned. Try to avoid fried foods, foods that are cooked dry with high heat or added with oil or grease, or au gratin where your food sprinkled cheese that is heated on top.

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The foods with such treatment processes contain high fat and calories. You better choose a healthy food menu that is boiled or baked.

7. Reduce alcohol consumption
13 Healthy Eating Tips for a Super Busy Person

For every glass of alcohol you drink, balance by drinking a glass of water. Alcohol makes you dehydrated, makes intoxication (alcohol poisoning), and disrupts sleep patterns. For men, do not consume more than 2 glasses of alcohol a day. Meanwhile, for women, the limit is safe no more than a glass a day.

Read also: 5 Tips to relieve drowsiness while working

Alternative beverages such as mild alcohol, virgin Caesar, white wine spritzer, sparkling water, or even drink white water with slices of lemon fruit. Lemon water is excellent for health. For example, it boosts energy, aids digestion, boosts the immune system, helps detoxification, helps lose weight, and helps skin care.

8. Eat healthy foods high in fiber
13 Healthy Eating Tips for a Super Busy Person

Instead of eating white rice, choose a more rich brown rice content. You can also replace the white bread you commonly eat with wheat bread. In addition to the higher fiber, the wheat bread and red rice also make you full longer so that it can do the day smoothly.

9. Bring your own healthy snack
13 Healthy Eating Tips for a Super Busy Person

Wherever you go, bring healthy snacks like small pieces of fruit, juices, oatmeal, yogurt, chopped fresh vegetables, or nuts. Eat your snack every 3 hours to help your blood sugar stay steady and prevent you from overeating during meal hours.

10. Do not overeat
13 Healthy Eating Tips for a Super Busy Person

Eat to taste when eating hours, which is about 80 percent full and do not get more than that. If you still feel hungry 10 minutes later, then eat a little more.

Excessive eating not only leads to increased weight but also inhibits your digestive system and can result in more serious diseases such as diabetes. Yes, even if you eat healthy food, the portions still need to be controlled.

11. Consume fruit and vegetable consumption
13 Healthy Eating Tips for a Super Busy Person

Eat lots of fruits and vegetables every day. Look for fruit and vegetables that are colorful, fresh, and do not forget to be washed first to remove any chemical substances or pesticides that may be found in the fruits and vegetables.

Choose green vegetables, such as kale, spinach, or broccoli. Many green vegetables contain vitamins and minerals that are beneficial to health.

12. Eat regularly and on time
13 Healthy Eating Tips for a Super Busy Person

Your metabolic rate will slow down at night. It is advisable to eat healthy food before 8 pm so that your body is able to process the food you eat and cleanse the toxins in your body so that you avoid excess body weight. Try to always eat regularly, yes.

13. Consumption of supplements
13 Healthy Eating Tips for a Super Busy Person

Regardless of whether a good dietary intake is healthy you eat, no one has a perfect nutrient on the body. With an environment that contains many substances that are not good for our body, or stress because the work can affect the nutrients in our body. Here are the recommended supplements to consume:

Multivitamin supplement or Mineral supplement probiotic vitamin B complex (to help reduce stress, improve metabolism work and help improve the immune system) supplements that contain essential fatty acids omega-3 or omega-6Oil Fish (to help improve brain work, improve the digestive system, reduce stress, and control appetite)

Everyone has different nutritional needs. Consult with a nutritionist to discuss what supplements are right for you.

All of the tips mentioned above are pretty easy things to do, no matter how busy you are. Remember always that your health is more important than your busy life.

Keep in mind that the key to healthy living is the dedication and motivation of yourself to start a healthy life. So, although busy, don't forget to keep an eye on the Healthy diet menu for your health.

Eating healthy food can also make the mood so happy

The delicious healthy foods below contain good nutrients that have been shown to provide a boost in energy, lowering cortisol stress hormone levels, and boosting hormone levels of happy serotonin. It's a food and healthy diet menu that can make the mood better and cheerful all day long:

1. Orange
13 Healthy Eating Tips for a Super Busy Person

Citrus is a warehouse of vitamin C. Vitamin has A variety of benefits, not just boosting the immune system. This Vitamin has proven to be potent to reduce the physical and psychological effects of stress pressure.

The highest levels of vitamin C in the body are found naturally in the adrenal glands, and research suggests that stress can deplete the supply of vitamin C in the body. That is why people who have high levels of vitamin C do not show signs of mental and physical stress that is expected when experiencing acute psychological challenges.

What's more, they are reported to be quicker to bounce back from stressful situations that people with low vitamin C levels in their blood.

2. Cashew Nuts
13 Healthy Eating Tips for a Super Busy Person

You do not have to eat cashews at the time of Eid Mubarak. Cashew nuts can be consumed anytime. In addition, this healthy food is named as one of the best stress relievers among all kinds of nuts. This is because cashew nuts contain high levels of zinc percent and there is 11 percent of your daily needs.

Low zinc levels in the body have been associated with heightened anxiety and depressive tendencies. Especially because the body does not have the facility to store zinc reserves, then you should get the Espanya every day like from cashew nuts.

3. Yogurt
13 Healthy Eating Tips for a Super Busy Person

A UCLA 2013 study among 36 healthy women revealed that consuming probiotics in yogurt reduces brain activity in areas that deal with emotions, including stress, compared to people who consume yogurt without probiotics or without yogurt Completely. The research is small so it still takes more research to ensure the results.

It does not hurt to snacking yogurt as a way of relieving stress. Moreover, yogurt also contains a number of other important nutrients such as protein and calcium.

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