{"id":2144,"date":"2019-07-26T16:58:39","date_gmt":"2019-07-26T08:58:39","guid":{"rendered":"https:\/\/www.pacificprime.hk\/blog\/?p=2144"},"modified":"2019-07-26T17:04:49","modified_gmt":"2019-07-26T09:04:49","slug":"healthy-diet-busy-schedule","status":"publish","type":"post","link":"https:\/\/www.pacificprime.hk\/blog\/healthy-diet-busy-schedule\/","title":{"rendered":"How to have a healthy diet on a busy schedule"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">The constant struggle between finding time and motivation to eat healthily and taking the easy \u201cunhealthy\u201d way is common among busy people. However, it is possible and important to have a healthy diet on a busy schedule. An unhealthy diet is one of the major risk factors for a range of <\/span><a href=\"https:\/\/www.pacificprime.hk\/blog\/chronic-conditions-care-hong-kong\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">chronic diseases<\/span><\/a><span style=\"font-weight: 400;\">, including cardiovascular diseases, cancer, diabetes, and other conditions linked to obesity.<\/span><\/p>\n<h2>Keeping a healthy diet on a busy schedule<\/h2>\n<p><span style=\"font-weight: 400;\">What can a busy person do to ensure he or she is always on a healthy track? <\/span><a href=\"https:\/\/www.pacificprime.hk\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Pacific Prime Hong Kong<\/span><\/a><b>, <\/b><span style=\"font-weight: 400;\">an expert in <\/span><a href=\"https:\/\/www.pacificprime.hk\/health-insurance-plans\/individual\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">expat health insurance in Hong Kong<\/span><\/a><span style=\"font-weight: 400;\">, prepared a list of 7 tips on eating healthy you can incorporate painlessly into your busy schedule right now.\u00a0<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:573,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;12&quot;:0}\"><div class='code-block code-block-1' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.hk\/compare-quotes\/step-one\/?campSource=PPHK-Blog&utm_source=blog&utm_medium=content_banner&utm_campaign=Blog_Banner&utm_content=single\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-1644\" src=\"https:\/\/i0.wp.com\/www.pacificprime.hk\/blog\/wp-content\/uploads\/2022\/12\/WP-Banner-revamp-final-20221207_1.-Single-final.jpg?resize=700%2C303&#038;ssl=1\" alt=\"Individual Health Insurance Plans\" width=\"700\" height=\"303\" data-recalc-dims=\"1\" \/><\/a><\/p><\/div>\n<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">1. Know what a healthy diet is\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A good, healthy diet is important for our health and can help us feel our best &#8211; but what exactly is a healthy diet? According to the <\/span><a href=\"https:\/\/www.who.int\/topics\/diet\/en\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">WHO<\/span><\/a><span style=\"font-weight: 400;\">, a healthy diet is a diet that provides necessary nutrition for our bodies to function normally.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One way to know how to eat healthily is to follow a <\/span><a href=\"https:\/\/www.safefood.eu\/Healthy-Eating\/The-Food-Pyramid-and-The-Eatwell-Guide\/The-Food-Pyramid.aspx\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">food pyramid<\/span><\/a><span style=\"font-weight: 400;\">. It presents the recommended consumption amounts of different nutritions: protein, fat, carbohydrates, vitamins, and minerals you need to maintain good health. A healthy diet means eating more fruit, vegetables, legumes, nuts, and grains, while cutting down on salt, sugar, and saturated fats at the same time.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2. <\/span><span style=\"font-weight: 400;\">Plan time for healthy grocery shopping\/dinners<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now that you know what a healthy diet is, take some time and plan grocery shopping and dinner meals just as you would plan for any other activity. If you have a grocery list filled with items you\u2019ll need for next week, it\u2019ll be easier to stick to the plan and eat healthily, as it takes 99% of the wonder out of cooking and minimizes the desire to order some pizza.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3. Prepare meals in advance\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you haven&#8217;t yet, invest in good food containers, and start preparing meals for the week in advance and then freeze them. Sticking to a healthy diet on a busy schedule will be that much easier if you have healthy food available at home, or in the office at any given time. Think of spending Sunday afternoon cooking as an investment in freeing up more time throughout your week.\u00a0\u00a0\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">4. Keep healthy snacks at hand<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just as with strategic grocery shopping, and prepping meals in advance, keeping healthy snacks at home, or the office is a way to go. Eliminating temptations from a kitchen cupboard, and the \u201csnack stash\u201d every office has and replacing them with carrots, nuts, and different types of fruits is a way to stay motivated and stick to healthy choices. After all, out of sight, out of mind.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5. Choose a healthy option at the restaurant<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you prefer eating out, make sure to choose the healthy options at the restaurants. As a rule, opt for grilled and steamed dishes over fried ones, and swap onion rings or french fries for a vegetable soup or salad as a side dish. Nowadays, almost every restaurant has choices for health-conscious consumers, so be one of them. <\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6. Stay hydrated\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water is an important part of good health. The human body expels water by breathing, sweating, and digestion, so replenishing it is crucial to keep our bodies in good shape. Besides, drinking water can minimize a feeling of hunger &#8211; which in fact is very often mistaken with the feeling of thirst. Try to drink the recommended 2 liters of water per day for best results. Consider getting a personal water bottle you can carry with you everywhere &#8211; not only will you never run out of water, but you\u2019ll also make a small step to protecting the environment.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">7. Limit alcohol\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Those happy hour drinks after work might turn out not so happy when you find out how caloric they are. An occasional drink or two is fine, but please keep in mind the official <\/span><a href=\"https:\/\/www.drinkaware.co.uk\/alcohol-facts\/alcoholic-drinks-units\/latest-uk-alcohol-unit-guidance\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">alcohol consumption recommendation<\/span><\/a><span style=\"font-weight: 400;\"> of 14 alcohol units (10 ml) per week. How much is that? 14 alcohol units are about 6 glasses of 175 ml of wine, or 6 pints of 4% beers, or 14 shots (25ml) of 40% whiskey. Besides the fact that alcohol is quite caloric itself, it is also an appetite stimulant, so you may be more likely to eat more and make poorer food choices if you&#8217;re drinking.<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:573,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;12&quot;:0}\"><div class='code-block code-block-8' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.com\/cost-of-health-insurance-2023\/?campSource=PPHK-Blog&utm_source=blog&utm_medium=banner&utm_campaign=Blog_Banner&utm_content=COHI2023\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-1278\" src=\"https:\/\/i0.wp.com\/www.pacificprime.hk\/blog\/wp-content\/uploads\/2023\/06\/COHI-2023-WP-banners-Version-03.jpg?resize=700%2C303&#038;ssl=1\" alt=\"Cost of health insurance 2023 banner\" width=\"700\" height=\"303\" data-recalc-dims=\"1\" \/><\/a><\/p><\/div>\n<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Diet is just a part of keeping a healthy lifestyle<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating healthy is, of course, a very important part of a healthy lifestyle, but not the only one. Regular exercise and wellness health check-ups are crucial to maintaining a healthy body and mind and to avoid developing any of chronic diseases as well. Any expat living in busy Hong Kong, therefore, should find time to eat healthy, exercise and make sure all their health matters are taken care of.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Securing <\/span><a href=\"https:\/\/www.pacificprime.hk\/health-insurance-plans\/individual\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">individual health insurance<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/www.pacificprime.hk\/health-insurance-plans\/family-health-insurance\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">family insurance in Hong Kong<\/span><\/a><span style=\"font-weight: 400;\"> can help offset the extremely expensive medical costs in private clinics and hospitals in the city. Having a wellness benefit is especially useful for those afraid of developing chronic conditions, as it offers body check-ups and can identify any potential issues before they fully develop. Those conditions can be problematic when an individual is seeking medical coverage, as any condition developed before joining a plan is deemed a <\/span><a href=\"https:\/\/www.pacificprime.hk\/health-insurance-plans\/pre-existing\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">pre-existing condition<\/span><\/a><span style=\"font-weight: 400;\">, and as a result, more expensive to insure.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more information on <\/span><a href=\"https:\/\/www.pacificprime.hk\/health-insurance-plans\/individual\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">expat health insurance in Hong Kong<\/span><\/a><span style=\"font-weight: 400;\">, and worldwide, feel free to <\/span><a href=\"https:\/\/www.pacificprime.hk\/contact-us\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">contact us<\/span><\/a><span style=\"font-weight: 400;\"> for free and impartial advice, free plan quotes and comparison, and even useful guides and resources about health and beyond.<\/span><\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:573,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;12&quot;:0}\"><div class='code-block code-block-6' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.hk\/compare-quotes\/step-one\/?campSource=PPHK-Blog&utm_source=blog&utm_medium=cta_banner&utm_campaign=Blog_Banner&utm_content=quote\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-1279\" src=\"https:\/\/i0.wp.com\/www.pacificprime.hk\/blog\/wp-content\/uploads\/2019\/06\/HK-BANNER-Couple.jpg?resize=700%2C303&#038;ssl=1\" alt=\"Get a quote banner\" width=\"700\" height=\"303\" data-recalc-dims=\"1\" \/><\/a><\/p><\/div>\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The constant struggle between finding time and motivation to eat healthily and taking the easy \u201cunhealthy\u201d way is common among busy people. However, it is possible and important to have a healthy diet on a busy schedule. An unhealthy diet is one of the major risk factors for a range of chronic diseases, including cardiovascular &#8230;<\/p>\n","protected":false},"author":14,"featured_media":2145,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Read about 7 things you can do to keep yourself healthy while you're powering through your busy day.","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2},"_links_to":"","_links_to_target":""},"categories":[3,137],"tags":[1186,1097,792,1189,1185,791,1190,1191,47,1187,1100,1184,1160,171,1188],"class_list":["post-2144","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-expat-insurance","category-health","tag-alcohol-consumption","tag-ban_cohi","tag-ban_sin","tag-body-check-up","tag-chronic-diseases","tag-cta_gen","tag-diet","tag-expat-health-insurance-in-hong-kong","tag-family-health-insurance","tag-food-pyramid","tag-healthy-diet","tag-healthy-lifestyle","tag-individual-health-insurance","tag-pacific-prime-hong-kong","tag-wellness"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Have A Healthy Diet On A Busy Schedule - Pacific Prime<\/title>\n<meta name=\"description\" content=\"How can Hong Kong people keep a healthy diet on a busy schedule? This article by Pacific Prime Hong Kong is filled with practical tips to achieve just that!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pacificprime.hk\/blog\/healthy-diet-busy-schedule\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Have A Healthy Diet On A Busy Schedule - Pacific Prime\" \/>\n<meta property=\"og:description\" content=\"How can Hong Kong people keep a healthy diet on a busy schedule? This article by Pacific Prime Hong Kong is filled with practical tips to achieve just that!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.pacificprime.hk\/blog\/healthy-diet-busy-schedule\/\" \/>\n<meta property=\"og:site_name\" content=\"Pacific Prime Hong Kong&#039;s Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-26T08:58:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-07-26T09:04:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i2.wp.com\/www.pacificprime.hk\/blog\/wp-content\/uploads\/2019\/07\/beach-hat-cactus-plant-delicious-1034940.jpg?fit=1138%2C493&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1138\" \/>\n\t<meta property=\"og:image:height\" content=\"493\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"elwira\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"elwira\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How To Have A Healthy Diet On A Busy Schedule - Pacific Prime","description":"How can Hong Kong people keep a healthy diet on a busy schedule? 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