When you’re busy and always moving, it’s very easy to let healthy meals and snacks fall by the wayside. Do you ever notice that, when you’re distracted, you end up making less-than-great food choices? It doesn’t take long for unhealthy patterns to build, and for convenient options to start looking appealing, especially when they’re high in fat, added sugar, and salt. The secret to eating well long-term is planning. Here’s how to get ready for an ‘on the go’ lifestyle, even when you don’t have time to shop, cook, or sit down to eat.
Keep a regular eating pattern
Energy matters, so your first step is to stick to a consistent eating routine. Start with a solid breakfast, ideally within an hour of waking up. Many people skip breakfast because mornings are rushed, but making time for it before you leave the house is an important habit to build. If you like, prep certain meals the night before so you can grab and eat quickly, or even eat in the car during your morning school run or on the way to work. Examples include overnight oats or smoothies. After that, aim to eat about every 3–5 hours, depending on hunger. Eating regularly during the day helps your body have consistent energy, and it reduces the chance that you’ll overeat later in the evening.
Keep quick, easy, non-perishable snacks with you
If you work in an office, this is simple. Store a selection of non-perishable snacks in your desk drawer or cupboard. Think along the lines of dried fruit, nuts, biltong, high-fibre crackers, peanut butter, low-fat cheese wedges and tuna sachets. Keep these in larger amounts so you always have a healthy backup when you’re hungry and don’t have time to buy or prepare something. The main rule for snacks is to choose nutrient-dense, whole-food options, and to limit ultra-processed foods that are mostly empty calories.
If you spend lots of time driving, keep a cooler bag filled with these snacks in your boot so it’s always ready. And if you’re out and about, pack some of the same options into your handbag or briefcase.
Pack a lunch bag
It sounds like extra work, but it can be surprisingly easy. For example, while your oats are cooking in the microwave, you can pack your lunch too. Take leftovers that you portioned into containers the night before, or make a quick sandwich – peanut butter is super easy, but similarly prepping some chicken mayo on a weekend will be just as simple. Add 2–3 pieces of fruit, a yoghurt, a boiled egg, and a handful of nuts to the lunchbox. If mornings feel too hectic, pack your lunch bag the night before. The biggest help is shopping regularly, so you always have the ingredients you need.
Know where to get healthier meals
Preparation also means knowing where you can reliably buy or order meals on the days you forgot to bring your lunch bag. Choose a shop, restaurant, or takeaway where you know you can get a good option. For instance, a sandwich or wrap from your local supermarket is a fantastic meal. You can often make restaurant or takeaway meals healthier by swapping chips for a side salad or extra veggies. When you’re eating out, aim for balance – mostly vegetables, with some protein and a carb – and keep an eye on portion sizes.
Plan ahead for the week
It’s stressful trying to decide what to cook for supper while you’re on your way home. Reduce that pressure by planning your week’s evening meals over the weekend. Stock your fridge and cupboards with ingredients that make quick, simple supper meals possible. Good options include couscous, pasta, wild rice, tinned legumes (beans, chickpeas, lentils), tinned vegetables (like corn), and frozen vegetables. You can also schedule one or two ‘cook once, eat twice’ nights or freeze a few dishes for later. Soups, stews, mince, chicken, brown rice, and roasted vegetables freeze well. Portion them first, then simply defrost overnight when you need them.
Don’t let your fast-paced lifestyle put your health at risk. Start with a few simple preparations today, and you’ll likely notice improvements in your energy and wellbeing.
