If one looks at the studies on the eating habits of Europeans in general, not only Greeks, it will be very easy to understand that the findings are not encouraging. We consume several foods with processed fats and a lot of salt [1,2], so much so that it exceeds the recommended daily amount by three times [3]!
As if “bad consumption” is not enough, we do not give due importance to “good” either. What do we mean? Less than 12% of adults consume the five recommended servings of fruits and vegetables a day, [5] and there is a significant lack of vitamins and fiber in our diet. The truth is that the lack of time and our “busy lifestyle” does not help to improve the above results, since we do not have time to buy the right products, when we do we do it in a hurry without looking for it and most of the time we do not make homemade our meals. But is this lack of time in everyday life a reality or is it to some extent an excuse?
This way you will find the time you are looking for!
1. Make a meal plan / week:
Every Sunday you can prepare next week’s meals. So you will need to do your shopping once, as you will buy it all together and give a definitive answer to the permanent daily question “What should I cook today?”
2. Think “recyclable”:
When you’re shopping at the supermarket and when you’re cooking, you need to be “ahead.” Have calculated that with the same ingredients you will prepare two meals a week. For example, if you make stuffed with quinoa, make enough to cover the main two-day meal. If you are cooking pasta again, keep a small amount for your salad tomorrow before you put your sauce (vegetable paste / cold salad with spaghetti).
3.Don’t be afraid of canned foods:
Of course we always read product labels, but be aware that canned foods, such as legumes or corn, are good alternatives to healthy snacks and meals. What needs attention is that their liquid may have increased salt. That’s why we drain and rinse well before use.
4. Frozen vegetables and dried fruits:
They are an easy and practical solution to always have vegetables or fruits. When they don’t have extra sugar or salt, that’s what we’re looking for on a difficult day. Ready-made vitamins in their most convenient form!
5. Always have easy and healthy snacks at home:
There are healthy snack options that do not require any preparation. These are the dried fruits we mentioned earlier, nuts, vegetable sticks, protein bars and more. The good thing about these snacks is that you can take them with you to the office.
6. Cover some meals with easy, healthy choices:
A healthy diet doesn’t necessarily take a long time. As long as we operate with flexibility! Simultaneous meal preparation for two days, salads, dried fruits, a tortilla with chicken or turkey, low-fat cheese and vegetables are all you need for busy days.
7. Replace a meal with a protein meal replacement:
The so-called “meal replacements” are the solution you are looking for in a difficult daily life, even if you do not seek weight control. There are also those times when you don’t have time to prepare a meal. Herbalife Nutrition has taken care of these times and a balanced healthy diet without deficiencies in vitamins, minerals and minerals with the New Generation of Formula 1 Protein Drinks.
The new generation of Herbalife Nutrition Formula 1 beverages was created in response to the growing demand for a healthy diet. It is based on the needs of consumers who are looking for more nutritious products, without excessive calorie intake, with natural ingredients, without gluten and suitable for vegetarians. And all this without compromising on taste and nutritional quality!
Herbalife Nutrition Formula 1 drinks are made from vegan ingredients, do not contain gluten and artificial dyes, provide high protein content, have 5g of dietary fiber and cover at least 38% of the recommended intake of 25 vitamins and minerals.
Bibliography
[1] Rippin HL, et al. Adult Nutrient Intakes from Current National Dietary Surveys of European Populations. Nutrients. 2017 Dec; 9(12): 1288.
[2] Eilander A, et al. Intake and sources of dietary fatty acids in Europe: Are current population intakes of fats aligned with dietary recommendations? Eur J Lipid Sci Technol. 2015 Sep;117(9):1370-1377.
[3] World Health Organization. Regional Office for Europe. Reducing salt consumption, 2014. (Online). Available at: http://www.euro.who.int/en/health-topics/disease-prevention/nutrition/news/news/2014/09/reducing-salt-consumption. [Accessed 28 Jun. 19]
[4] Stephen AM, et al. Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health. Nutr Res Rev. 2017 Dec;30(2):149-190.
[5] OECD (2016), “Fruit and vegetable consumption among adults”, in Health at a Glance: Europe 2016: State of Health in the EU Cycle, OECD Publishing, Paris,https://doi.org/10.1787/health_glance_eur-2016-28-en.
[6] World Health Organization. Regional Office for Europe. Infographic – Over 50% of people are overweight or obese (Download), 2013. (Online). Available at:http://www.euro.who.int/en/health-topics/noncommunicable-diseases/obesity/data-and-statistics/infographic-over-50-of-people-are-overweight-or-obese-download [Accessed 28 Jun. 19]
