Busy lives often result in less attention to balanced nutrition. However, there are many small changes that you can implement to make meeting your nutrition goals possible.
The USDA gives some basic guidelines and encourages eating nutrient-dense foods across all food groups. A healthy diet includes vegetables, fruits, dairy, whole grains, lean proteins, and healthy fats. You can use the MyPlate graphic to determine how much of each category you should consume. You should also try to limit added sugar, saturated fat, and sodium.
When we are busy, the easiest choice often seems to be stopping for fast food, which often includes highly processed foods, or to forgo eating altogether. This may save time at the moment, but in the long run, you will start feeling more tired and more stressed as your body does not have the fuel it needs.
Strategies to Maintain a Balanced Diet
Stock Your Pantry
Stock your pantry with items that will aid you in eating quick, nutritious meals. If there is no ‘junk’ food readily available, you will be less likely to eat it. To get a better idea of what foods to stock in your pantry and some ideas of what meals to make, you can visit this page: https://hgic.clemson.edu/factsheet/stocking-the-home-pantry-for-quick-meals/.
Plan Ahead
Healthy meals do not automatically mean you have to spend more time in the kitchen. There are many ways that you can shorten your cooking time while still including healthy foods. Planning ahead, batch cooking, one-dish meals, and buying foods that take less time to cook are all ways to eat healthy without spending hours in the kitchen. For additional information on these methods and more, you can visit this page: https://hgic.clemson.edu/factsheet/quick-meals/.
Highly processed, convenience foods that we can grab during lunch or for a snack may seem like a good option when we are short on time, but what we save in time, we sacrifice in nutrients. These foods are typically calorie-dense rather than nutrient-dense, which means they are high in calories but lack the nutrients our bodies need. Instead, plan ahead for meals outside of the house and pack lunches and snacks to keep you full and satisfied throughout the day. You can read more about packing lunches here: https://hgic.clemson.edu/factsheet/packing-lunches-for-work-or-school/ and more about planning for snacks here: https://hgic.clemson.edu/factsheet/planning-for-snacks/
You may also consider making healthier choices when ordering fast food and take-out meals. While a lot of these foods are low in nutrients and high in calories, fat, and sodium, there are options out there that can fit into a healthful eating plan. The most important thing when eating out is to consider the nutritional value and how many food groups are represented on the plate. For more information on fast food and take-out, visit this page: https://hgic.clemson.edu/factsheet/fast-food-take-out-meals/.
It may seem impossible to change your eating habits, especially when life is busy, but it is possible by incorporating small, sustainable changes in your life. By eating well, you are keeping your body healthy, boosting your immunity, improving digestive system function, and lowering your risk of heart disease, type 2 diabetes, and some cancers. Even when considering a busy schedule, balancing nutrition can be easier than you would think.
References:
Centers for Disease Control and Prevention. (n.d.). Benefits of Health Eating for Adults. Centers for Disease Control and Prevention. Retrieved January 27, 2-25, from https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-adults.html?CDC_AAref_Val=https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html
Dietary Guidelines for Americans. (2020, December). Dietary Guidelines for Americans, 2020-2025 and Online Materials. Dietary Guidelines for Americans. Retrieved January 27, 2025, from http://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials
Hunter, J. G., & Cason, K. L. (2009, July 20). Quick Meals. Clemson Cooperative Extension Home & Garden Information Center. Retrieved January 27, 2025, from https://hgic.clemson.edu/factsheet/quick-meals/
Hunter, J. G., & Cason, K. L. (2012, November 20). Planning for Snacks. Clemson Cooperative Extension. Retrieved January 27, 2025, from https://hgic.clemson.edu/factsheet/planning-for-snacks/
Hunter, J. G., & Cason, K. L. (2022, March 15). Stocking the Home Pantry for Quick Meals. Clemson Cooperative Extension Home & Garden Information Center. Retrieved January 27, 2025, from https://hgic.clemson.edu/factsheet/stocking-the-home-pantry-for-quick-meals/
Hunter, J. G., & Cason, K. L. (2022, March 18). Fast Food & Take-Out Meals. Clemson Cooperative Extension Home & Garden Center. Retrieved January 27, 2025, from https://hgic.clemson.edu/factsheet/fast-food-take-out-meals/
Hunter, J. G., & Cason, K. L. (2022, May 27). Packing Lunches for Work or School. Clemson Cooperative Extension Home & Garden Information Center. Retrieved January 27, 2025, from https://hgic.clemson.edu/factsheet/packing-lunches-for-work-or-school/
McCullough, A. (2024, November 11). MyPlate | Home & Garden Information Center. HGIC@clemson.edu. Retrieved January 27, 2025, from http://hgic.clemson.edu/factsheet/myplate/
Shifflette, H. (2023, March 20). “Spring Cleaning” Our Eating Habits. Clemson Cooperative Extension Home & Garden Information Center. Retrieved January 27, 2025, from https://hgic.clemson.edu/spring-cleaning-our-eating-habits/
Yu, L. (2018, March 14). Eating healthy with a busy schedule | University Health Services. UHS Berkeley. Retrieved January 27, 2025, from http://uhs.berkeley.edu/news/tips-eating-healthy-busy-schedule
Authors:
- Isabelle Fetting, UPIC Intern, Rural Health and Nutrition
- Elizabeth Josey, Rural Health and Nutrition, Extension Agent
