On The Go Healthy Eating Hacks
It’s really easy to get too busy these days. Schedules are jam-packed with obligations, events, and plans. This often leaves little time to cook and prepare foods. However, when we are trying to eat healthy, which is important for all of us with diabetes, it can get challenging. Having a few go-to tricks to make better choices in any situation, will keep you prepared for any curveball your busy schedule might throw at you.
Store snacks strategically
Have snacks throughout the day at every place you might be tempted. This usually includes in your car, in your purse/briefcase, at your desk, and in your gym bag. Hunger can often pop up when we least expect it, so always having a snack (that doesn’t require refrigeration) will help get you make a better choice until you are able to make a meal at home or have your planned meal. Try whole fruits, nuts, seeds, homemade whole wheat zucchini bread, roasted chickpeas, or canned tuna with lemon and whole wheat crackers.
Add more protein
Not only will ensuring each meal has a great source of protein help keep blood sugar levels stabilized, but eating enough protein has also been shown to help curb cravings. Start your morning off with at least 2-3 ounces of protein in your meal and this will keep you satisfied. 2-3 ounces of protein translates to about 14-21 grams of protein if you are looking at a food label. Examples of about 7 grams of protein (or one ounce) is equal to 1 hard boiled egg, ¼ cup cooked black beans, 1 string cheese, or 1 tablespoon natural almond butter.
Know where to look
If you find yourself between meetings and needing a pick me up, see if there is a grocery store nearby. We often immediately think we should go to a restaurant, but grocery stores can also have great on-the-run options. Grab quick prepackaged foods for when you are in a pinch like a 6 oz plain greek yogurt and top with a cup of blueberries and ¼ cup walnuts. Or ask the deli to slice you 2-3 ounces of low sodium turkey breast, grab a string cheese, buy a cup of your favorite veggies from the salad bar and add a serving of your favorite whole wheat crackers for a quick lunch meal.
Bring your own beverage everywhere. Not only will this deter you from the other sugary beverages that seem to be strategically located at every corner, but it will also serve as a reminder to stay hydrated throughout the day. With an estimated 75% of U.S. adults suffering from chronic dehydration, there is a great chance that you might be thirsty rather than hungry. When we are well hydrated, our body is much more adept at noticing our hunger levels, which will prevent overeating and help every organ in our body run more efficiently.
Do you live with any sleep disorders (eg. insomnia, sleep apnea, RLS) in addition to your diabetes?