5 Amazingly Simple Steps For Better Nutrition

dinner meeting

As you climb the corporate ladder the deadlines become tighter, so does the belt around your waistline. The inner voice that prompts you to eat healthier food becomes harder to ignore. Sadly, most people procrastinate because they don’t know where to start.


Here are five tips from ExecFuel that will help you transit from eating an unhealthy diet, to following a nutritionally rich one.


Healthy vs. Tasty Debacle


“To eat salads or not to eat salads, that is the question” -Hamlet for dieters.


Kebab in a pancake with vegetables


I just made that up. There’s no Hamlet for dieters. Anyway, seriously, haven’t you found sometimes what’s healthy doesn’t taste good, and what’s yummy isn’t very healthy?


You might grudgingly force yourself to eat salads during the first couple of weeks to honor the New Year’s resolution to eat healthier food.  But, soon enough, your health food choices become plain and boring.




Stars and divas use flashy clothes and fancy makeup to add dimensions to their personality. In the same manner, you can use a combination of simple ingredients such as yogurt, spices, lemon, herbs, and light sauces to transform dull boring food into tasty and healthy munchies.


What’s in it for you?


Health benefits of eating salads, and a treat for your taste buds.


Less processed is more nutritious


In the Hollywood classic My Fair Lady, a flower girl from low society is refined into a charming woman by a phonetics professor. It’s a lovely story, but, when it comes to food the more refined it gets, the less nutritionally charming it becomes. For instance, by the time wheat is cleaned, conditioned, grounded, broken, rolled, reduced, and sieved a lot of the nutritional content in the grain is lost.




Substitute the foods that you eat routinely and in high quantities with their lesser processed equivalent. Let’s say that bread is a major part of your diet. Then switching from commercially prepared white bread [1] to commercially prepared whole wheat bread [2] can increase your nutrition intake by 41% for the same quantity consumed.


What’s in it for you?


You can get more nutrition out of your diet without completely changing your eating habits.


Monitor your diet


“You are what you eat [Luke].” said Obi Wan Kenobi to Luke Skywalker. Well, maybe not. But, at least, that’s the kind of thing he would have said if Luke had dietary issues.


Most of the time, we remain unconscious of what we feed ourselves. Determining which food group is in balance and which is out of balance, becomes hard to do. Therefore, making nutritional tweaks in our eating habits becomes impossible.




Click a picture of everything you eat. By the end of two weeks, you will have a nice diary. Go through the diary from start to end in one sitting. Soon, unhealthy eating patterns will emerge. Once the harmful pattern becomes clear to you, you will automatically do what’s necessary to replace it. If you need help to do this, speak with us here.


What’s in it for you?


Your life becomes more pleasant because you will make healthy alterations in your diet by your own will, and not by force from others.


Do not skip meals


A pretty face makes the heart skip a beat, and a busy schedule makes the stomach skip a meal. Unfortunately, in business halls, we see more of the lesser desirable situation. Skipping meals is an issue because biological processes within the body are rhythmical. That’s why the body loves consistency. Even if you are pressed for time, don’t skip meals. Try the approach below instead.




Stock some raisins, almonds, cashews, or pistachios in your desk. If a meeting or a client call interrupts your meal time, snack on these nutritionally rich dry fruits or nuts so that your meal cycle isn’t disrupted. Consider eating six small meals instead of eating three large ones. This staggered approach will allow you to handle interruptions better.


WARNING: Keep your stock under lock and key or else it’s a guarantee that your stockpile will be raided.


What’s in it for you?


You get better at managing hunger, and therefore will not overeat.


Learn to read labels


Remember the story about the wolf in sheep’s clothing? The world of retail food also has its share of deceitful wolves. That’s why it is important to learn how to read food labels. For instance, foods that claim to be low-fat might sometimes just be 1 gram less in fat than the regular version. Yes, just one measly little gram. Imagine the harm it could do to you if you didn’t know this. You might consume more quantities of it thinking that it’s low fat, however, you end up eating more than you would have otherwise.




Read labels to understand how much nutrition a product provides. Compare this across different brands for the same product and select the best one. Use measuring devices to portion the consumption. Additionally, your food diary will tell you what is deficient in your nutritional profile and labels will allow you to compensate for what’s lacking. Read this great article for simple advice on how to understand food labels.


What’s in it for you?


Once you identify the right brand, you can buy in bulk and save money. Plus, it gives you a sense of control.




Your food preferences developed over a period of time, therefore, it will take some time to change those set preferences. The shift from unintentional unhealthy eating to intentional healthy eating is a process.


Encourage yourself to integrate the above habits into your lifestyle gradually. As your eating habits evolve, your energy levels, physical appearance, and emotional wellbeing will improve as well. While you become increasingly youthful, people around you will be amazed at how all this is possible despite the pressures of corporate life!


The most comprehensive program out at the moment that can help you manage all of the above and more is ExecFuel, a 6-week online nutrition program, and the best decision-making tool with specific skills and strategies built into its simple but comprehensive structure.


For more sound advice contact the author Karen Here or read about Karen Here



[1] https://nutritiondata.self.com/facts/baked-products/5153/2

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