You already know how important it is to make healthy food choices for you and your family. But how can you fit the best choices into your busy life?
You’ll be pleased to discover that a hectic life doesn’t mean that every meal has to be fast food on the run! Sometimes it’s difficult to make healthy changes, but with a little planning and know-how, it can be done.
Strategies for Healthy Food Choices
Here are some strategies to help you and your family make healthy food choices:
1. Avoid Temptation
It’s so easy to walk into the store with good intent but walk out with bags full of unhealthy foods. Unfortunately, our wills are weak, especially if we’ve trained ourselves over the years to buy junk food.
Before you go to the grocery store, make a list of what you want to buy. Stick to this list the best you can so you stay in line with making healthy choices.
2. Never Shop Hungry
Shopping while you’re hungry can lead to impulse buying and unhealthy food choices since your body is in a state where it craves instant gratification, generally in the form of high-calorie, sugar-laden foods.
When you’re hungry, your body produces a hormone called ghrelin, which can affect your decision-making processes. As a result, you might find yourself filling your cart with foods that you don’t need or that don’t align with your health goals, simply because they appeal to your immediate cravings.
Shopping while hungry can also lead to over-purchasing, which could increase food waste if you can’t eat everything before it spoils. So, it’s always best to eat a small, healthy snack before heading to the grocery store to make sure your choices are made based on your nutritional needs instead of hunger.
3. Get Rid of Unhealthy Foods
Creating a healthy environment is key to fostering and maintaining a nutritious lifestyle, and a large part of that involves the types of food readily available in your home.
Removing unhealthy foods from your pantry and refrigerator can make it easier to avoid temptations and make healthier choices. These may include:
- Sugary Drinks: This includes sodas, fruit juices with added sugar, and other sweetened beverages which are high in sugar and often lack nutrients.
- Processed Meats: These can be high in sodium and unhealthy fats, and some have been linked to health issues like heart disease and certain types of cancer.
- Candies and Sweets: They’re usually high in sugar and can lead to weight gain and other health issues if consumed in excess.
- Fast Food and Takeout: These often contain unhealthy amounts of salt, sugar, and unhealthy fats.
- Instant and Processed Foods: This includes items like instant noodles, canned soup, or frozen dinners that often contain high levels of sodium and preservatives.
- Baked Goods: Items like pastries, muffins, and cookies are often high in sugar and unhealthy fats.
- Ice Cream: While it’s okay in moderation, ice cream is high in sugar and can contribute to weight gain if consumed regularly.
- White Bread: This is high in refined grains, which have been stripped of fiber and nutrients.
- High-Calorie Coffee Drinks: These are often high in sugar and calories.
- Artificially Sweetened Foods: These might seem like a healthier option, but some studies suggest that they can still lead to weight gain and other health issues.
- Chips and Snack Foods: These are often high in unhealthy fats and sodium and provide little nutritional value.
- Certain Cereals: Many cereals, especially those marketed to children, are high in added sugar.
Remember, it’s all about balance. Some of these items are okay in moderation, but they shouldn’t make up the majority of your diet. Opt for whole foods and fresh ingredients whenever possible.
4. Consider Healthy Alternatives
Replace unhealthy foods with foods that will nourish your body. Try these:
- Instead of Sugary Drinks: Choose water, unsweetened tea, or homemade fruit-infused water.
- Instead of Processed Meats: Opt for lean, unprocessed meats, fish, tofu, or legumes for protein.
- Instead of Candies and Sweets: Enjoy fresh fruits, dates, or homemade treats with less sugar and healthier ingredients.
- Instead of Fast Food and Takeout: Cook homemade meals with fresh ingredients where you can control the amount of salt, sugar, and fats used.
- Instead of Instant and Processed Foods: Choose whole foods and cook from scratch. For convenience, pre-prepared or frozen vegetables are a quick, healthy option.
- Instead of Baked Goods: Opt for whole grain bread, or make your own baked goods using healthier ingredients like oats, whole wheat flour, and natural sweeteners.
- Instead of Ice Cream: Choose Greek yogurt with fresh fruit or make your own banana-based ‘nice cream’.
- Instead of White Bread: Choose whole grain bread, which is higher in fiber and nutrients.
- Instead of High-Calorie Coffee Drinks: Drink black coffee or coffee with a small amount of milk and no added sugar.
- Instead of Artificially Sweetened Foods: Choose foods naturally low in sugar, or sweeten with a small amount of honey or pure maple syrup.
- Instead of Chips and Snack Foods: Opt for air-popped popcorn, unsalted nuts, or raw veggies with hummus.
- Instead of Certain Cereals: Choose cereals with no added sugar, like oatmeal or muesli, and sweeten it naturally with fruit.
5. Don’t Be Tempted By Fast Food
When you’re tired at the end of the day and you realize you still have to feed the family, it’s easy to go to a fast-food chain and throw fast food on the table. It may save some time, but it won’t save your health—or your pocketbook!
The great thing is that there are many easy, fast, and healthy foods you can make at home. This takes some planning, but you’ll be more satisfied, save money, and be healthier as well.
6. Look Online for Healthy Recipes
Look online for quick and easy recipes made with all-natural ingredients. Many recipes can be made in 30 minutes or less and only have 5 ingredients.
Taking the time to do some research into recipes will save your sanity in the long run. Then, once you find a “hit” with the family, store the recipe in a book or on your computer.
7. Take Advantage of Leftovers
When you cook, make large batches and freeze the leftovers. This way, you’ll already have meals in the freezer that you can just thaw, heat, and serve. No muss, no fuss! This is the opportune way to enjoy “fast” food at home.
8. Eat Slower
Eat Slower. Since the brain takes about 20 minutes to get the signal that the stomach is full, if you eat too fast, you’ll pack in a lot more food than you need. When you’re still thinking you’re hungry, it’s easy to make the wrong choices about food.
If you slow down while you’re eating, you’ll eat less, and you’ll still feel full.
9. Don’t Watch TV While Eating
Set a calming mood before sitting down for a meal. Avoid having the television on or eating while you’re rushing the kids out the door to another activity. Sitting calmly at the table will allow everyone to relax and enjoy their meal.
Make dinner time a social experience. Dinner should be about enjoying your company and taking pleasure in the food you’re eating.
When you begin to look at mealtime as a social experience, it becomes easier to make healthy food choices. Suddenly, you aren’t so worried about rushing through and making it quick.
10. Eat As a Family
Dinner becomes a great experience when you’re able to enjoy healthy foods together. Take time to eat as a family and enjoy a real conversation with each other. Talking will naturally slow down your eating pace, while also reconnecting you with your family members.
Begin Implementing Healthy Habits
Using these techniques will bring all kinds of health benefits to your family and teach your children a healthy lifestyle. Healthy food choices are a possibility in your busy life if you take the time to plan ahead and make dinner time a priority in your home.
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