How to eat well when time and money are tight: Nutritionist shares lifehacks
Healthy eating (photo: magnific.com)
Maintaining your usual eating routine can be difficult during challenging periods. Limited access to fresh food, lack of time, or limited opportunities to prepare meals can force people to look for more practical solutions. At the same time, a healthy diet does not necessarily have to consist of expensive products or popular superfoods.
Start with grains and long-lasting foods
According to her, during a difficult period, it is important not to strive for an "ideal" menu but to focus on a simple foundation that will help you eat regularly and get essential nutrients.
Grains and pasta can become one of the foundations of the diet. They store well, do not require complicated conditions and can serve as the basis for many dishes.
The nutritionist recommends keeping several types of grains at home so that your diet remains varied. These can include buckwheat, pearl barley, oatmeal, millet or wheat groats. When possible, it is better to choose pasta made from durum wheat.
Crispbread can also be a convenient option, as it has a long shelf life and can complement your diet.
Don't forget about protein
Another important part of the diet is sources of protein. They do not necessarily have to be expensive products. Everyday meals can include eggs, chicken, fish, cottage cheese, liver and legumes.
Yuliia also recommends paying particular attention to canned foods. They can be stored at home for a long time and provide a convenient option when opportunities to prepare a full meal are limited.
For example, you can keep a supply of tuna, mackerel or sardines. Beans, chickpeas and lentils can also be affordable sources of protein.
Vegetables and fruit don't have to be expensive
To add fiber to your diet and make it more varied, you do not need to buy exotic fruits or expensive vegetables.
Cabbage, carrots, beets, onions and apples are simple foods that can become part of your daily menu. When fresh vegetables and fruit are less accessible, frozen vegetables and berries can be used.
Another convenient option is fruit baby food purees without added sugar. They are easy to take with you, and unopened packages generally do not require refrigeration.
Add healthy fats to your diet
You should not forget about fats either. Unrefined vegetable oil, seeds and nuts can complement your diet. At the same time, as the expert notes, you do not need large quantities of these foods.
Even a small portion of nuts or seeds, or a spoonful of oil added to a salad, can become part of a more varied menu.
Don't try to make your diet perfect
The main rule, according to Yuliia Drahulova, is not to complicate your diet or search for "perfect" foods.
The goal should be to include sources of protein, carbohydrates, and fats, as well as vegetables or fruit, in most main meals.
For example, an ordinary meal could consist of buckwheat, eggs or liver, and a vegetable salad with oil. Simple and affordable foods can be used to create a complete meal without complicated recipes or major expenses.
Healthy eating can be much simpler than it seems. Even familiar foods from your local grocery store can help create a sufficiently varied diet — the key is not to demand perfection from yourself and to focus on regularity and accessibility.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
