Let’s face it: Eating healthy is not easy. Establishing a nutritious, balanced diet doesn’t happen overnight—and when your schedule is packed, it’s especially difficult to make necessary changes. But it is possible, especially with a few time-saving hacks up your sleeve.
Looking to eat better as a busy person? Read on for tips from our experts—from meal prep inspo to what to buy during your next grocery run.
- Melissa Jaeger, RD, LD, registered dietitian and head of nutrition at MyFitnessPal
- Gabby Zeagler, MS, CDN, CDCES, registered dietitian at neXendo Wellness
- Hillary Cecere, MS, RDN, registered dietitian at Eat Clean Bro
Carve Out Time for Meals
Have you ever been so busy that you don’t even realize you’ve forgotten to eat—until the hunger pangs set in and you’re clamoring for the nearest snack? This habit is a common barrier people face on their healthy eating journeys, dietitians say, but it is avoidable with one simple step: Planning ahead.
“Planning meals is like setting your GPS for a road trip—you’re much more likely to get where you want to go if you have a clear route in mind,” says registered dietitian Melissa Jaeger, RD, LD. Don’t feel pressured to set a rigid eating schedule for yourself, but prioritize nourishment as a regular part of your routine. If you’re easily distracted by work or other responsibilities, set a recurring timer or make a note on your calendar. “Fueling your body properly throughout the day is just as important as the work you’re doing,” says registered dietitian Gabby Zeagler, MS, CDN.
Prep, Prep, Prep
Once you’ve planned for when you’re going to eat, it’s time to plan what you’re going to eat. There’s a reason why meal prepping is all the rage: It makes eating healthy so much easier. Plus, you get to polish up your cooking skills: experiment with simple, straightforward recipes like tofu fried rice or sheet pan shrimp fajitas.
Jaeger recommends “prepping smarter, not harder.” For example, “wash and chop veggies as soon as you unpack your groceries, or portion out snacks for the week ahead,” she suggests. “These small steps can save time, reduce food waste, and help you stick to your health goals.”
Don’t Discount Snacking
Tune out the antiquated diet advice that warns against snacking: quick bites between meals can actually provide busy people with a much-needed opportunity for nourishment during the day. “I never want anyone to feel stressed about food, so I believe it can be helpful to let go of some of the traditional ‘rules’ around eating,” says registered dietitian Hillary Cecere, MS, RDN. “You don’t need to stick to strict mealtimes—what matters more is not going too long without eating.”
What should you look for in a healthy snack? “Just make sure to include a protein, a fiber-rich carb, and a healthy fat,” Cecere says. “This combo keeps you full longer and helps manage blood sugar levels. Balanced blood sugars are important for avoiding that ravenous crash.” Toss a hard-boiled egg, some mixed nuts, and some hummus in your lunchbox, and you’ll be on the right track.
Grocery Shop With Purpose
Yes, food shopping is yet another task on the to-do list, especially if grocery delivery isn’t affordable or accessible to you—but there are methods to stock your fridge intentionally and in accordance with your individual needs. If you prefer to hit the grocery store once a week for a big shop, focus on grabbing nutritious staple items that you can use throughout the week—think lean meats, fruits, and veggies. “If fresh produce tends to spoil before you can use it, consider shopping more than once a week or focusing on versatile frozen or canned options,” Jaeger says.
Those who prefer a more piecemeal approach to food shopping can still do so with purpose. “Keep a running grocery list on your phone so you can add things as you run out,” Zeagler says. “That way, if you’re out and about, you’ll always know what you need to grab. It also frees up some mental space—no more trying to remember everything in your head.”
Have Faith in Yourself
Do your best to drown out toxic diet culture and avoid perfectionism. “It’s important to remember that healthy eating isn’t all-or-nothing,” Cecere says. “What truly makes a difference is consistency over time.” You probably will deviate from your goals here and there—that’s part of the process. Don’t blame yourself, and don’t abandon your progress altogether.
“Healthy eating can feel overwhelming, especially with all the conflicting information and diet ‘rules’ out there,” Cecere says. “I always encourage my clients to focus on the fundamentals: complex carbs, lean protein, healthy fats, and plenty of fruits and vegetables.”
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