Time Poor? Here Are Six Great Ideas To Stay Healthy

healthy eating
Donna Aston


Mar 21, 2023

We all know the mantra: move more, eat less processed food and enjoy healthy, nourishing meals.

But who has enough time in the day to do that? Between the kids, work and some all-important me-time there never seems to be enough hours in the day. And with all the conflicting information out there, it feels like you need a degree in nutrition to work out what to cook! Here are my six top tips to stay healthy if you’re time poor.

1. Get prepared with healthy groceries

Keep a stock of healthy kitchen staples, including eggs, cheese, tinned fish, frozen berries, natural yoghurt, raw nuts and seeds, fresh and dried herbs and spices. Don’t forget mustards, soy sauce, tabasco, and cold-pressed, extra virgin olive oil. Consider getting your groceries delivered online, and on a rainy day make up healthy condiments that will last in the fridge, such as a simple home-made mayonnaise, harissa, marinades, infused oils and tangy salad dressings.

fridge healthy food nutrition

2. Make friends with your freezer

Make a batch of vegetable soup or bolognese sauce and freeze in individual containers, so they can be easily defrosted on the spot for a last-minute tasty and nutritious meal.

3. Keep it simple

Increase your repertoire of easy-to-prepare meals for those days when you simply run out of time, such as grabbing a BBQ chicken and a bag of veggie slaw from the supermarket. Just pimp it up with one of your delicious, home-made condiments, such as mayonnaise, salad dressings or harissa and voila! A delicious meal is ready!

chicken meal leftovers healthy food

4. Love your leftovers

Lunches are easy when you simply cook extra food at dinner time. Throw another steak, piece of fish or chicken on the grill and, while you’re already chopping and preparing dinner, make yourself a delicious salad for the next day. Who doesn’t love some cold cuts in a salad, or a portion of last night’s stir-fry or roast?

5. Walk and talk

Struggling to meet your ideal step count, or fit in regular strength training? Meet your friends or colleagues for a walk instead of a sit-down coffee meeting. When you’re out for a walk, find a park bench and make it the centrepiece for your strength session – a few rounds of squats, step-ups, push-ups, tricep dips and you’re good to go!

women walking healthy exercise

6. Go-to healthy take aways

Create a list of healthy and delicious take away meals for those days when you simply can’t be bothered cooking – we all have them!  Healthier choices include sashimi and edamame, build-your-own Poke bowl, BBQ chicken and salad, grilled fish or seafood and a Greek or garden salad. Always ask for dressings and sauces on the side.

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By Donna Aston


Donna Aston is one of Australia's top nutritionists and is passionate about improving the health of Australians. She developed the online program AstonRX, which focuses on improving metabolic function and gut health. See Donna at AstonRX.com.



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