Many people complain that they don’t get around to eating either a healthy balanced diet or to follow a balanced slimming diet, because they do not have the time to obtain the foods such diets require.
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But if you really want to change your diet and lifestyle habits, you need to take a long hard look at your circumstances.
Ask yourself the following questions:
Do you really want to improve your diet? Do you really want to lose weight?
If you answer “Yes”, then you will have to make some changes to your busy programme, but rest assured that none of these changes are difficult or time consuming.
The first step is to keep the following in mind:
You are the one who wants to or needs to change your diet to improve your health and/or to lose weight - no one else can do this for you.
You need to make provision to obtain the healthy and low-fat foods you require on a monthly or weekly basis.
You need to take responsibility for this change in eating habits, which includes buying the correct foods.
Planning
All it takes is some planning and if you are such a busy, high-powered person, you are probably excellent at planning schedules and programmes. Apply your organising skills to the present problem of obtaining foods that will improve your diet.
Useful tips
1) Obtain an example of a healthy, balanced eating plan (for example: visit the Health24 site, click on ‘Diet’ and ‘Weight loss’ and ‘Slimming Diet’ for a copy of a low-fat, high-fibre diet which is good for weight loss and can also be used as a basic low-fat diet to treat heart disease and problems with insulin).
2) Make a list of the basic foods you need to have readily available in your cupboard or pantry or freezer, i.e. foods that can be stored for longer periods:
Ready-to-eat high-bran breakfast cereals, oats (instant varieties are good if you need to save time on cooking) or Wheatbix or unsifted maize meal and Maltabella (for weekends when you can cook your breakfast porridge)
High-fibre starches such as brown rice, crushed wheat, pasta made from 100% Durum wheat
Wholewheat, rye, rice or maize crackers
Sliced wholewheat or rye bread, or rolls (freeze in portion sizes that you require, for example if you are living alone then you may need only 6 slices a day - two for breakfast and four for sandwiches at lunch - take your daily portion out of the freezer every evening and store in the fridge, by morning the bread will have defrosted and be ready for toasting or for making those sandwiches)
Fat-free long-life milk for times when you run out of fresh fat-free milk
Frozen fat-free yoghurt
Fruit juices and dried fruit
Fruit canned in juice
Canned vegetables such as tomato and onion, tomato paste, and green beans
Frozen vegetables like broccoli, spinach, peas, beans, pumpkin, and mixed vegetables
Lean meat (freeze fat-free mince, ostrich, small portions of steak or pork chops with all visible fat removed)
Lean thinly sliced cold cuts (roast beef, Pastrami or roast pork) or Like-it-Lean products (pack into portions and freeze)
Ready-to eat low-fat frozen meals (Woolworths has an excellent range)
Tuna, salmon or pilchards canned in brine, water or tomato sauce
Frozen fish, and calamari (buy plain without crumbs or batter)
Skinned chicken breasts (pack into portions and freeze)
Canned beans, peas and lentils of all types
Textured vegetable protein products (Toppers, etc)
Lite margarine or Flora Pro-Activ margarine (the latter helps to lower blood cholesterol levels) and Spray & Cook for preparing fat-free dishes
Low-fat salad dressings
Olive, canola, or avocado oil
Lite jam or honey
Sugar-free cold drinks or spring water, and soda water
Sugar-free gum
Sugar-free jelly
Canned gherkins, mustard and tomato sauce for flavouring
Buy these foods once a month when you go on your big shopping trip.
3) Make a list of foods that you need to buy on a weekly basis (i.e. foods that you can store in the fridge, not in the freezer):
Fat-free milk, yoghurt and cottage cheese
Fresh fruit and vegetables, including ready-to eat salads
Fresh wholewheat or rye bread (if you prefer fresh bread)
Fresh fish (if you live at the coast)
4) Plan when you are going to do your big monthly shopping trip and when you do your weekly shopping trip.
If you are not able to do your weekly shopping, then delegate. Type out a shopping list and get your PA or secretary or domestic assistant to do the shopping for you. Nowadays you can also order food to be delivered to your home or office by certain supermarkets such as Pick ‘n Pay.
As most stores stay open for long hours on a daily basis and over weekends, shopping is much more accessible than it used to be. If you plan your schedule, you should still be able to pop in to a supermarket on your way home or over lunch.
5) Write out a schedule for making those foods that you need to prepare on a weekly or daily basis.
Many meals need hardly any preparation, e.g. breakfast: fruit juice, instant oats with fat-free milk or yoghurt, wholewheat toast with Lite margarine and Lite-jam or cottage cheese, and a cup of coffee or tea.
Other meals need the minimum of preparation, e.g. lunch: fresh fruit, wholewheat sandwich with Lite margarine, thinly sliced beef, lettuce and cucumber, fat-free yoghurt and a cup of coffee or tea - all you need to prepare is the sandwich which should take about 3 minutes if you have the basic ingredients available.
Some meals need a bit of preparation, e.g. supper: grilled fish with baked potato, mixed vegetables and a fruit (if you use the microwave to prepare the potato and the mixed vegetables, while grilling the fish, this meal should not take more than 20 minutes to cook).
You can also plan your programme in such a way that you cook certain dishes when you have the time, like over weekends, and freeze them for use during your busy week. Make pasta and vegetable bakes, or lean meat or fish and vegetable stews, or cooked legume dishes and freeze in portions for later use.
Remember, no matter how busy you are, and no matter how high-powered your job is, you can still make time for buying the foods you need for healthy, balanced eating or to lose weight. – (Dr I.V. van Heerden, DietDoc)
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