In today’s world, pretty much every one of us feels like there aren’t enough hours in the day. Our waking hours are bursting with all sorts of deadlines and a host of time-consuming obligations. Everything from meetings, school runs and conference calls, to long commutes and daily chores that demand early wake up calls and late nights. And when we feel this frazzled, it’s very easy to reach for a ready meal or the nearest vending machine. So yes, we may want to eat more healthily, but sometimes it can seem like too much hard work. But here’s the great news, it really isn’t all that tricky! Take a look at these tips and see how you can bring a more nutritious, energy-giving diet into your life. Eat your breakfast Yep, you’ve heard it time and again – breakfast is the most important meal of the day. And it couldn’t be more true. In order to feel good and invigorated, you need to fuel your body with energy. An energy-rich breakfast will stop you reaching for that mid-morning packet of crisps, or the strategically placed chocolate bars at the supermarket checkout. Avoid breakfasts high in refined carbohydrates and sugar. Kellogg’s Frosties are not the way forward. Instead – and these need not be time-consuming – opt for breakfasts that are high in fibre (wholegrain cereals and breads), complex carbs (oats, fruits and veg) and protein (yogurt, eggs and nuts). Keep healthy foods in view If healthy food options are within easy reach, it’s far more easy to choose them. Why not keep a bowl of fruit out on the kitchen work top, and ensure healthier food options are kept at the front of the cupboard or fridge? A nice little mind trick is to wrap healthy options in cling film and less healthy ones in foil. You’re more likely to grab the things you can see! On the go, make sure you have healthy snacks around. Keep fruit, nuts and rice cakes in your drawer at work, or your bag if you’re on the go. When busy, you’re more likely to grab these healthy options than take time out to go on the hunt for food. Stock up on SIMPLE fruit and vegetables When you’re super busy, the thought of chopping up melons and mangoes as snacks is not necessarily at the forefront of your mind. This is where simple fruits and vegetables are a gift. There is a whole host of ready-to-eat fruit out there. Apples, grapes, bananas and strawberries need no prepping. And some vegetables can take minimal work – try slices of pepper, celery or cucumber. Quick weekend prepping You don’t need to spend masses of time prepping, but just dedicating a small amount of time at the weekend to preparing for the week ahead will go a long way. Get vegetables washed and chopped, all ready to go for your healthy weekday salads and stir-fries, pre-cook grains and rice and make up simple dressings, soups and sauces in large batches that will last the week. Always throw in some veggies When you’re making meals, always think of how you can get vegetables thrown in for that healthy, nutritious boost. Making nice and easy omelettes? Throw in some peppers, tomatoes (OK, technically a fruit, we know!), or even cauliflower. Why not? Do one weekly shop If you tend to buy groceries several times throughout the week, or even top up from the local convenience shop on a fairly regular basis, you’re more likely to pick up some unhealthy options. Why not save your diet and your bank balance by being a little stricter and doing that SINGLE weekly shop? With online shopping, it’s even less time-consuming. Simply log on and order. Don’t put processed and packaged foods in your trolley and they won’t wind up in your kitchen. Simple. Stock up on PROTEIN-rich foods If you’re satisfied from your meals, you won’t get that energy slump in the day, which inevitably leads to potential mid-morning chocolate munching. So, when shopping, be mindful of what you’re choosing. Load up on natural yogurt, fish and lean meats. Throw some simple super-foods on your yogurt or salad, such as chia or flax seeds, and you’re filling your body with a hit of nutrients the easy way. When hunger does strike between meals, make sure those protein-rich snack options are at hand then too. Nuts and seeds, yogurts, smoothies, nut butter and so on. Always have water at the ready Staying hydrated keeps your energy levels up and your hunger levels down. We’re not saying substitute food for water here. Not at all. Drinking two litres of water a day is what your body craves, and we can often mistake this yearning for hunger. As a reminder to drink, keep water nearby at all times. At work, keep a bottle of water on your desk. You want a decent sized bottle or a pint glass, otherwise you’ll neglect to re-fill if you’re busy. Hankering after a coffee or tea? That’s fine, have it (preferably without the sugar!), BUT, have that water there too and make sure you drink it between sips of your favourite hot beverage. Avoid long gaps between eating You know the story. People who skip breakfast are far more likely to overeat mid-morning as hunger pangs take hold. It’s the same if you don’t fuel your body enough throughout the day. Make sure you eat high-energy (i.e. nutrition-fuelled, non-packaged and non-processed) breakfasts, lunches and dinners. Avoid that and you may find yourself sitting on the sofa at 8pm with an energy-deprived tummy, which can lead to late night snacks and over-eating. Have the intention Probably the most important point really. As much as these tips help, you do need to be committed to your cause. To be healthier, you have to make a committed decision to be so. Don’t set your mind to this and you will end up back to your old habits. It’s inevitable.