Too busy to be healthy? Think again!
No matter what your age or how busy you are, it’s important to prioritise your health. From regular exercise to eating a balanced diet, stay in shape with these simple tips.
Get into the habit of eating breakfast every day. As well as providing us with energy, breakfast cereals are good sources of important nutrients such as calcium, iron and B vitamins, as well as protein and fibre. At first you may find eating early in the morning to be difficult but after a while your appetite will naturally increase. There’s also a chance you could see positive changes in your diet, including wanting to snack less throughout the day.
As well as providing us with energy, breakfast cereals are good sources of important nutrients such as calcium, iron and B vitamins, as well as protein and fibre.
If time is of the essence buying local and fresh produce is not always realistic, so don’t rule out opting for frozen alternatives - especially when trying to eat your five portions of fruit and vegetables every day. Research has suggested that because fresh produce may take up to 2 weeks to reach the table after being picked, produce frozen immediately may retain more of its nutrient content. It also means that you can still enjoy your favourite foods even when out of season.
Research has suggested that because fresh produce may take up to 2 weeks to reach the table after being picked, produce frozen immediately may retain more of its nutrient content.
Canned and jarred foods, such as vegetable or chicken stocks, sardines, artichokes, and roasted red peppers, provide us with quick and nutritious meals. Oily fish – of which we are recommended to eat at least one portion weekly – can also be found in the form of tinned salmon. However, it may be worthwhile supplementing your diet with something providing goodness such as the Seven Seas Simply Timeless Cod Liver Oil range, which is rich in Omega-3s and vitamin D to support normal bones.
Preparation is key
Preparing your weekly meals will not only save you time but can help with portion control as well as making sure your body is fuelled with all the nutrients it needs. Do this by planning what you want to eat - breakfast, lunch and dinner - over seven days and then blocking out a day a week to batch cook and store the food either in the fridge or freezer.
To stay healthy, adults aged 19-64 should try to do at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and strength exercises on two or more days a week that work all the major muscles including legs, hips, back, abdomen, chest, shoulders and arms. Rather than see this as a chore, work to include exercise into your daily routine. For instance, look at yoga as a hobby you do to unwind. Equally, bike to work, get off your bus or train a few stops earlier, or park the car farther away to extend your walking time.