Most of the time we get so busy in life, right? Busy in work or school to meet the deadlines. Busy at home taking care of the family and doing household works. And that we forget to prioritize our nutrition. We make a lot of effort for our jobs and daily tasks, but we tend to care less of ourselves especially on the food we eat.

We opt for quick and easy to prepare or take-out foods to satisfy our calorie needs. It saves our time from preparing and cooking. But what about our nutrition? 

Women have higher requirement for specific nutrients than men, and these changes during each stage of a woman's life. Women need nutrient-rich foods, to support needed energy for our busy lives and help reduce the risk of diseases.

Below are 10 simple tips that can help us in nutritious eating despite our busy schedules:

• Eat breakfast.

From the name itself, it breaks the fast from your overnight sleep. It helps restore your blood sugar level, boost your energy, and stimulates brain for the day’s tasks. Start your day right by eating your breakfast.

• Balance your plate.

Our “Pinggang Pinoy” gives us the recommendation of how much food we should eat every mealtime. Half of the plate is composed of fruits and vegetables while the other half contains whole grains and protein.

• Drink more water.

Because of busy schedules, we sometimes forget to drink enough fluids throughout the day. Lack of fluid in the body affects our mood and concentration, in turn affecting our daily tasks. Practice carrying a bottle of water with you to avoid dehydration.

• Bulk up your meals.

In cooking, you can prepare ahead, portion, and freeze to save time and energy. Just defrost a portion you will be eating. This can ensure that you have readily available healthy meals and prevent you from taking-out empty calorie foods.

• Snack smart.

Snacks helps in improving energy levels and mental clarity throughout the day. However, constant, and unhealthy snacking prevents you from tracking how much you are eating. Better use small containers with pre-portioned quality snacks like nuts, crackers, fruits, carrot sticks or cucumber for smart snacking.

• Watch for too much fat, salt, and sugar.

Take-out foods contain a lot of these. A busy person often relies on fast food take-outs like burgers, sausages, frappe, and milk tea because these are accessible and will not consume much of the time preparing. However, too much of fats, salt, and sugar increases the risk for chronic diseases. Don’t sacrifice your health from the foods you can avoid.

• Cut your caffeine.

It is not bad to consume coffee, but it can be damaging to our health if we overconsume it. Caffeine affects the absorption of nutrients needed by our body. So, limit it to two cups of coffee a day and avoid consuming it later of the day to avoid sleep-deprived nights.

• Don’t forget your iron and folate.

Women needs more iron mainly because of the blood loss during menstruation. The amount also varies depending on the stage of life the woman is -- a higher requirement during pregnancy and lactation. Aside from supplements, you can get iron from read meat, poultry, fish and liver.

Similarly, folate is essential for women of reproductive age as it plays an important role in fetal development. Folate can be obtained from oranges, leafy green vegetables, beans, and peas.

• Calcium, magnesium and vitamin D are important.

Women require higher intake of these nutrients caused by hormonal changes associated with menstruation, child-bearing, and menopause. They are at greater risk of developing osteoporosis thus it is important to get plenty of calcium to support their bone health. Magnesium helps in the absorption of calcium from the blood while vitamin D helps in the metabolism of calcium.

• Take time for physical activity.

Physical activity is essential for women’s physical and mental health. It supports muscle strength, stress management and reduces risk for many chronic diseases. A 30-minute of moderate-intensity workout in most days of the week is enough to provide positive impact to one’s health.

Take time for yourself and allow your body to get the essential nutrients it needs to help you perform your daily activities. Prioritize your health and nutrition, ladies!

(BLVMEstrella)

References:

A Balanced Diet: 12 Key Rules Busy Women (Like You) Can Easily Follow. (2014). Retrieved from: https://www.marieclaire.co.uk/life/food-drink/balanced-diet-12-easy-rules-for-busy-women-98319

Healthy Eating and Diet Tips for Women. (2020). Retrieved from: https://www.helpguide.org/articles/healthy-eating/diet-and-nutrition-tips-for-women.htm

Healthy Eating for Women. (2021). Retrieved from: https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-women

Healthy eating made easy for busy women. (2021). Retrieved from: https://foodwatch.com.au/blog/healthy-eating-for-wellness/item/healthy-eating-made-easy-for-busy-women.html