tips for healthy eating

When you have a busy lifestyle, eating healthily can easily stay behind. But no matter how busy a business woman is, she should never neglect her health. So, here are some tips to help you implement healthy eating into your living.

First of all, what every doctor suggests, is starting off the day will a balanced breakfast. Make sure that it is also rich of protein as working women often forget how important protein is for their health – it promotes healthy muscles, keeps your skin, hair and nails strong; gives you energy for the rest of the day.

As eggs are really rich in protein, they are among the best things to start your day with – think scrambled or poached eggs, frittata, and omelettes. By adding fresh herbs such as basil and kale you get a healthy dose of antioxidants as well. Other ingredients you should consider adding to your breakfast include avocado (rich not only of protein, but also of potassium, magnesium and vitamins B6, E and K), smoked salmon (omega-3 fat acids)

If you don’t like eggs, make sure your breakfast includes Greek yoghurt, oatmeal or nuts – all of these are sources of protein. A simple toast with almond or peanut butter should do the trick as well. For some more inspiration, here are 34 fast breakfast recipes for those busy mornings:

To add protein throughout the rest of your working week you should remember that the richest in protein food includes turkey breasts, milk, cheese, fish like tuna and salmon.

Secondly, make sure to include fruits and vegetables at every meal. This should come as a no-brainer but a lot of busy business women often forget this simple step to a healthier living. Just take an apple or two to the office with you instead of a chocolate bar – it will boost your energy and is a lot lower in calories. Bananas are another energy-rich fruit that is also a source of potassium (helps control heart rate and blood pressure). Blueberries protect your heart, while mangos and strawberries fight against cancer. If you are having a stressful week choose cherries – they help calm the nervous system

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Something you could have all day on your desk with you is cranberry juice. It is rich of antioxidants called proanthocyanins that prevent bacteria from adhering to the walls of the bladder. In order to get all the benefits from the cranberries opt for an unsweetened 100% cranberry drink.

As for vegetables: green is best. Artichokes lowers cholesterol levels and stabilises blood sugar, while broccoli strengthens your bones and saves eyesight. Spinach is one of the richest in iron: 100g of spinach contains around 25% of daily intake of iron. Don’t neglect tomatoes or eggplants as they help lower the risk of cancer.

Make sure to include meals rich of calcium in your daily diet as they improve bone structure. To easily find such ingredients, once again think green: spinach, kale and cabbage are all rich in calcium. Also all dairy products (milk, yoghurt, cheese), fish (especially sardines and salmon) and beans. A good idea is to include this in your dinner and keep it the lightest meal of the day. Have a portion of oily fish (salmon, sardines, mackerel, fresh tuna or herring) at least once a week as it is rich in omega-3 fats (which prevents heart diseases).

When dining out you can easily maintain your healthy living – opt for smaller portions and order baked or grilled meats instead of fried ones. When you do your food shopping, make sure you get fresh ingredients first and leave the frozen and canned sections for the end.

As the life of a business woman is often stressful a good solution is making a few meals in advance in order to take stress off your week. Planning your meals is also helpful as you will be less tempted to reach for fast food during your week!

At the Unleashed Women office we like the beetroot drink, this is why… Beetroot has been linked with helping to improve your stamina, regulating your blood flow and lowering of your blood pressure. In roman times it is said to have been used to treat health isssues like skin problems, constipation and fever.

Beetroot is also considered a very good source of your essential vitamins such as A, B6 and C, folic acid, carbohydrates, protein, potassium, magnesium, iron and more. See why we like it?

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So, what do you do to keep yourself healthy? Do well to share with us.


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Lyubomira Kirilova

Lyubomira Kirilova

Mira is a new member of UWN team. She recently graduated in International Relations and Journalism at the University of the West of England, Bristol. She is interested in cinema, literature and environmental issues. Based in London, she is presently blogging about current affairs and issues relating to women entrepreneurs.
Lyubomira Kirilova


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