Nutrition 101 For Busy People

Vacation, eating out, travel for work, holidays, or even a full schedule creates an obstacle at times!!The goal is to maintain a balance during these busier seasons in life.

The great part of this is you don't have to give up everything just to be successful in reaching your goals!

With a daily structure and a few solid foundational habits, it can be easy to stay on track.....if not you might fall into the convenient food trap. BUT...

DO NOT FEAR!

We are sharing 3 tips for you to help you master nutrition with flexibility during these busier times!

We believe nutrition should be simple, so we lay the foundation of healthy eating by starting with the PLATE METHOD! This is an excellent example of balancing the foods on your plate throughout your day to ensure you get all the nutrients your body needs.

Here's how it works:

You fill 1/2 your plate with non-starchy veggies like broccoli, tomato, green beans, cauliflower, etc.

Then 1/2 plate of lean protein which would be fish, chicken, turkey, shrimp, or lean beef like 99% lean ground meat or sirloin.

You add 1/4 plate of starchy carbs like brown rice, quinoa, sweet potatoes, beans, etc.

Finally, you want to be mindful of your fat intake. Cooking with oil and butter or adding a healthy source of fat is okay, but it has the most calories so you want to keep it to a minimum.

The plate method works so well because it can be done almost anywhere, it helps regulate blood sugar, and it helps keep you satisfied longer. The trick is to eat the veggies first, then the protein, and save the starchy carbs for last.
Tip #1

The first and most obvious step to take is to PREPARE! Preparation can take many forms, but it will help prevent unhealthy last-minute choices. The simplest way to do this is to:

❇️ Plan your meals

Planning meals requires the least effort upfront because you list what meals/snacks you will have during the week. Once your menu is set, check your pantry for ingredients and make a quick grocery trip for anything you’re missing.

When meal planning you will need to break down your meals by protein, carbs, veggies, and fat.

Step #1: Choose a few staple items that are easy to make. HSN recipes like pulled chicken or egg bites will help fill the protein gaps with breakfast and dinner.

Step #2: Pair your Carb/Fruit + Veggie

Step #3: Add in a healthy fat if necessary

Tip #2

Healthy snacks are key for busy schedules. While fun foods are fine to add in occasionally, they are not something to rely on.

The same principles of balance apply when snacking. Start with protein then, add vegetables or fruit when considering whole-food snacks!

Some easy examples of protein include making hard-boiled eggs, single serving zero sugar Greek yogurt or cottage cheese, and even making recipes such as the HSN Hummus Chicken Salad, HSN Tuna Salad, or even the HSN Cottage Cheese Cookie Dough recipes!

It is even more critical than ever to prioritize whole foods for meals and snacks, especially when on to go often. While packaged foods are convenient, they are causing more harm than good! Did you know that nearly 60 percent of U.S. adults consume daily calories from ultra-processed foods? It’s worse for kids and teenagers, whose diet is almost 70 percent ultra-processed. Yikes!

When you are working towards more whole foods, having them ready and accessible is a MUST!

Don't you know fruit is nature's candy? Have a fruit bowl stocked and readily available to grab and go! Which also makes it easy to pair with a protein like a hard-boiled egg or single serve greek yogurt.

Even having veggies chopped and pre-packed can help lower the barrier to consuming more whole foods.

Making your own trail mix or yogurt parfaits can also help simply incorporate your protein with fruit or carbs!

Tip #3

Finding quick meals that take little to no prep or cooking time is essential to keeping your nutrition in check! Especially if you have added activities during the evening.

Having frozen options available can be helpful when you truly have no time on your hands! You can get home, turn on the oven, or pop something in the air fryer while getting everything organized from a chaotic day.

Here are the top frozen foods to help get you through this summer!

🟢 Frozen veggies are a must! 🟢 Frozen Protein

Options, such as frozen chicken breast or even veggie egg bites, are all quick grab-and-go items!

Even a quick run to the hot bar at your grocery store can allow you to grab a rotisserie chicken and pair it with a bagged salad for you or your family. We love that protein + fiber combo!

If you need to grab takeout remember grilled options, side salads and ditch the added extras - focus on lean protein and veggies.

When all else fails when traveling, or on the run, work on figuring out your BEST yes and allowing yourself permission to say no If you say yes to one thing, you are saying no to something else // make sure your YES's are in alignment with your goals.

For example: Is saying 'Yes' to happy hour taking you away from spending time with family or causing you to stay out later than you want? Will this impact your workouts or sleep for the next day, will you still be able to wake up early?

We know life gets hectic and at times making time to prioritize your health will seem like you are just creating a longer to-do list. But remember, small changes add up !

By doing a little bit of planning, shopping, preparing, and flexibility you will be able to stay committed to your health and wellness goals no matter life throws at you.

Say NO to distractions and YES to the ONE thing that brings you closer to health!

What will you say YES to?