5 Tips for Busy People to Eat Healthier

Sara Gottfried, MD Women's Hormone Health Article |Eat Healthier|5 Tips for Busy People to Eat HealthierWho isn’t crazy busy these days? I know I am! Trying to eat healthier can feel like a burden because at first it takes longer to prepare food that’s good for you. Yet food is information for your DNA. Eating your kids’ leftover pizza or macaroni and cheese is not the type of information that I want you to send to your DNA. If you are feeling like you’ve got no spare time to eat healthier, follow one or more of the following tips.

Here are five tips I implement to make healthy eating easier.

  1. When I buy kale or other dark leafy greens, I chop it immediately into fine ribbons, also known as chiffonade, and keep them in a bamboo bag in the freezer. That way they don’t become a soupy mess in the refrigerator, and it’s super easy to grab a few handfuls to add to a healthy shake or soup or vegetable stir fry. Research proves that freezing preserves the nutrient density, antioxidants, vitamins and minerals found in many vegetables. It’s worth it.
  2. They say out of sight, out of mind. Well that’s too true. I keep my blender on the counter as a visual cue to make more healthy shakes. You can do this with any other kitchen gadget that might encourage you to make good choices, like your food scale.
  3. I prep my own to-go salads and keep them in my fridge. Heaviest veggies go at  the bottom: radishes, carrots, beets, and artichokes. Medium weight in the center: finely chopped fennel,cauliflower rice. Lightest on top: chopped romaine, broccoli sprouts, arugula, fresh herbs. I use a large mason jar that holds about 8 ounces of salad, so it’s pretty and easy to grab when I get home from work. Toss in a bowl with dressing and you have a salad in less than a minute. I eat a big salad every night at dinner. It looks pretty, too!
  4. Since I started stir-frying vegetables more often, I found that a smaller wok and chopping board work better and encourage me to focus on vegetables. It was just a pain handling and washing that huge wok and wood cutting board when I’m only feeding four people. If it ain’t easy, it just won’t happen in this house! Here’s my new favorite wok. Be realistic and find the equipment that work for you.
  5. [Update: While diving deep into the research for my book BRAIN BODY DIET, I have changed my stance on alcohol. The research continues to show the damage alcohol can do to your brain, your cortisol levels and your metabolism. 1-2 glasses a week may be fine, but I am not able to limit myself to that so I choose to avoid it altogether. However, if you can’t give up alcohol completely, I would advise limiting your alcohol intake.] When I get home from work and a bottle of wine is calling to me, I pour a glass of filtered water and add 1 tablespoon of apple cider vinegar or flavored white balsamic. I drink it before the wine to get hydrated, make better decisions, and stabilize blood sugar. Studies have found that consuming two tablespoons of apple cider vinegar before a high carb meal significantly reduces blood glucose levels in people with insulin resistance.

Healthy eating has so many perks. Why not find shortcuts that encourage and enable you to prepare healthier, nutrient-dense meals? What are some of your favorite methods to cut down on prep time and maximize the nutritional quality of your food? Share them with me below!

For more suggestions on how to make healthy living more attainable, grab a copy of my book, Younger.