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8 Healthy Eating Tips For A Hectic Schedule

By Dr. Nikita Toshi +2 more

When we are rushing to meet deadlines and catch the plane home, the most obvious casualty is our food. We end up binging on junk food or missing a meal altogether if we are too tired. This is seriously detrimental to our health. There are many smart tactics you could employ to  ensure healthy eating despite a busy schedule. Here are some ways to do it.

1. Precook and freeze meals

To stave off last-minute hunger pangs, prepare your meals in advance and freeze them. There are many interesting, easy recipes over the internet that cater to people with really hectic schedules. Some of these are really simple and can be prepared in a jiffy and stored in small boxes in your freezer. When in a rush, just heat in a microwave and gobble up.


2. Don’t keep junk in the house

This is easier said than done but it helps in the long run. When you face hunger pangs, junk food seems really tempting. You will but naturally reach out for healthy food options in the absence of junk food. So store up on fruits, muesli, nuts, and hummus instead of mayonnaise, brown bread and yoghurt.

However busy the schedule the meals should be given its own time. Slowing down at meals and choosing smaller portions can help avoid overeating by giving the brain time to tell the stomach when it’s had enough food. Limiting distractions-turning off the television, computer, or smartphone-can also help us focus on the food.

Dr. M.G. Kartheeka, MBBS, MD

3. Snack Healthy

If you feel hungry between meals, chose healthy items to snack on. Peanuts, salads, fruits, dry fruits, milk, and yoghurt are some alternatives to chips, popcorn, chocolate bars, namkeens, biscuits and cold drinks. This way you cut out on trans-fats and provide your body with vital antioxidants and nutrients.

4. Save time by buying pre-chopped

Most of us don’t have time to chop veggies and fruits. This hampers us from cooking at home. Supermarkets store pre-chopped items that make cooking easier and less time-consuming.

Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, try to find a non-eating activity to do instead.

Dr. Ashish Bajaj – M.B.B.S, M.D.

5. Don’t skip breakfast

The first and the most important meal of the day becomes a sacrificial lamb to extra sleep. Avoid missing this meal to ensure good health. A good breakfast could be a simple one of oats, muesli or fruits but will kick-start your metabolism and ensure high energy levels throughout the day.

6. One-pot Wonders

From one-pot pasta to curries to rice, there are many recipes that bring a wholesome meal together in one pot. Add the ingredients and let them simmer for some time and voila! You have a meal. Scout the internet for the best and quickest recipes.

Create a list of your eating and drinking habits. Keep a food and beverage diary for a few days. Write down everything you eat and drink, including sugary drinks/alcohol. Write down the time of day you ate or drank the item. This will help you uncover your habits and help you plan a healthy menu for your meals and in-betweens.

Dr. Ashish Bajaj – M.B.B.S, M.D.

7. Cook Simple

Keep your more elaborate meals for the weekends and the holidays. For the weekdays, stick to basic, simple cooking and save time. Healthy pasta, stuffed rotis, pulao and simple dal rice are good options.

8. Meal calendar

The most common problem in early mornings and late evenings when you are hard-pressed for time is the big question- what to cook? To avoid this million-dollar question, form a meal calendar that caters to meal choices throughout the week. You will waste less time making a decision and with the pre-chopped items, the meal will be ready in a jiffy.

Also Read: What Are Whole Foods? A Comprehensive Guide to Healthy Eating

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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