With busy schedules and lots of responsibilities, we often forget to eat healthy in our 30s. Date nights with your partner, spending time with your children and making a career, it seems there’s no time to cook and eat healthy meals.
However, you need to take care of yourself and eat well in your 30s since they’re some of the most important years for preventing chronic health problems, including cardiovascular disease, dental disease, cancer, and osteoporosis. If you are trying to lead a healthy lifestyle, check out the list of 7 easy ways to eat healthy in your 30s.
1. Make time for yourself
No matter how busy you are, you should always make time for yourself. Carve out 15-20 minutes to make a healthy lunch for yourself or carve out those 5 minutes to enjoy some herbal tea. I know it’s hard to make time for yourself when you have plenty of important tasks to accomplish. But if you want to be healthy in your 30s and in the years to come, you need to take a few short breaks throughout the day.
2. Drink green smoothies
If you’re a super busy woman in your 30s, smoothies, especially green ones, are one of the best foods for you. They are quick and easy to make, and they don’t require lots of prep and clean up. Consider adding greens such as swiss chard, kale, and spinach to give your green smoothie a large amount of powerful antioxidants and other essential nutrients. Since I’m always busy in the morning, I always put my green smoothie together the night before and put it in the fridge. In the morning I just blend it and enjoy my healthy breakfast.
3. Make meals ahead of time
One of the most effective ways to eat healthy in your 30s is to plan your meals ahead of time. Overeating and unhealthy eating are unplanned events, which can lead to weight gain and numerous health issues. Start planning meals on a weekly or even daily basis to make sure you eat healthy meals daily.
4. Buy your food in bulk
Many people say that they can’t eat healthy because it’s too expensive for them. But when you buy your food in bulk from wholesale food stores, it’s much cheaper. These wholesale food stores usually offer as much healthy food as your local grocery store. Stock up on organic meats and organic whole grains at the wholesale food store. You can easily freeze meat and whole grains can last a long time in the pantry.
5. Cook and freeze
Whenever you have some free time, you can start making healthy meals and freezing them. You can make meatballs, soups, casseroles, sauces, or chili, or any other meals that you can freeze and prepare in a jiff. There are so many healthy meals you can prepare and freeze that it can be easy to eat healthy in your 30s.
6. Get your family involved
When your whole family eat healthy, you eat healthy too. Make healthy eating a family affair and get your family involved. This way, you won’t have to make separate meals for you and your family. Plus, you will have a much healthier family. Save your money and time by making healthy meals for everyone.
7. Don’t feel guilty for overeating
Although overeating is never a good thing, don’t stress if you overindulge at a social event or restaurant, or if you don’t have time to cook something healthy. Just don’t make a habit of it and don’t forget about exercises.
How 5-A-DAY impacts a healthy lifestyle.
It is of note that many researchers, individuals and publications have addressed the needs of including more of fruits and vegetables in our daily food consumptions. The health benefits can never be over-emphasized. Many countries have introduced various programs which addresses the importance of fruits and vegetables consumption however the main program that stroked my interest is the program introduced by the American and European continents titled 5-A-DAY aimed at encouraging the daily consumption of at least five portions of fruit & vegetables, following a World Health Organisation recommendation.
5 A DAY programme aims to facilitate and enlighten people on the importance of daily intake of Fruits & Vegetables however, very little has been known on how well this strategy has been widely adopted by adults. Apparently, diet very rich in fruit and vegetables is highly recommended for every individual as it aids in reducing the risk of various chronic diseases including coronary heart disease, stroke and some kinds of cancer
Even though it is widely accepted, that eating adequate amount of fruit and vegetables (FVs) greatly lowers the risk of developing diseases, it is presently observed that many adults pay less attention to the health benefits of FVs far below the Department of Health’s recommended five portions a day. The World Health Organisation (WHO) recommends that every adult consume at least 400 g of Fruits & Veggies a day however this excludes potatoes and other starchy tubers.