Eating well does not have to be time consuming. These tips will help you integrate healthy eating easily into your busy schedule, helping you feel healthier and happier.

1. Bring food with you to work.

Breakfast doesn’t have to be eaten the second you jump out of bed. Organise pre-portioned food ahead of time to take to the office. These snack examples can be combined to make a balanced breakfast which you can eat at your desk: a small bag of cereal or muesli, a bag of fruit such as grapes or dried fruit (such as cranberries), and an individual container of yoghurt. Better yet, if bringing food to work is a challenge, keep these foods handy for a convenient breakfast. Bring all you need for the week on Monday so there is no packing required every day. 

2. Occasionally, drinking pre-made liquid meals is okay.

These drinks have added vitamins and minerals as well as fibre and protein to keep you feeling fuller longer than juice. Of course, making your own smoothie is also a good idea. If it is meant to be a meal, be sure to include a source of carbohydrate, protein, and fibre. Try blending together some baby spinach, a frozen banana, some Greek yoghurt, a spoonful of almond butter, and some almond milk.

3. Putting hunger off with caffeine can come back to haunt you.

When time is tight, food and meals are often the first thing to be dropped and drinking coffee can take its place. Although there may be an initial boost of energy from the caffeine, the lack of longer-lasting energy from food can lead to lower energy levels later in the day—when we need it the most. The double whammy comes when your raging hunger eventually kicks in, which can lead to overeating later on in the day.