Is integrating work , right nutrition and physical activity a job for superheroes? Maybe not, it would be enough to get organized with a few tricks without reaching perfectionism, to get what we sometimes fail to do. How many times if they tell you: “Why don’t you go to a nutritionist?” you shrug and say, “I know what I should eat, but…”

Lifestyles and eating habits

In my work I have met different “types” of people with different habits and lifestyles.

• There are people who use food as an outletand “mess” by eating anything at any time.
• Others, who, having a busy life, always eat out and about, away from home, at the airport, in the car often at the bar, on the run…
• There are those people who just forget to eator who do it without looking at what time it is because they are too busy and busy with their activities.
• Students/workers who only have lunch or dinner with aperitifs
• Shift workers who struggle to keep schedules to eat
• People who, on the other hand, have fixed hours, eat at the canteen and at home but perhaps overdo the quantities.

Critical points

Each profile has its own critical point and therefore a possible solution, if not total, at least partial, because changing habits is a difficult path that requires time, for each one his own!

The shift worker, for example, may have the criticality of not being able to manage time for himself , as well as to rest regularly, or to distribute meals well.

The busy person because taken by his activities could consider the time taken to eat as “lost”.

Mindfulness also at the table

Being aware of how you eat, your food choices, how you feel before or after eating is a first step in taking care of yourself , in taking your time and improving your lifestyle, including food.

How? Meal management strategies

• A food diary is a useful tool to get to know yourself better, to focus on some emotional situations that can determine one food choice rather than another.
• Go shopping with a “full belly” and without haste with the list to check off.
• Don’t leave food in sightto avoid temptation.
• Start meals with a portion of vegetablesso as not to overdo the pasta.
• Choose smaller platesto moderate portions while maintaining the appearance of a “large” portion.
• Cooking the right quantitiesso that we don’t have leftovers that we would otherwise eat more.
• Vary the quality of foodsby choosing foods that are equivalent in nutrients.
• Preparesimple single dishes, so as to have a good satiating power and that are quick in preparation and at the time of their consumption.
• Avoid being distractedby TV, radio, newspapers, tablets, mobile phones while eating: perhaps go to lunch with a colleague or a family member or friend!
• Watch out for alcohol!
• At the restaurant , order a half portion of first course.
• Plan if possible what to eatat social events so as not to exaggerate with calories and portions but enjoy the event!
• If you exaggerate, balance with other meals or with the next day.
• Do physical activity: walking, running, swimming, cycling, walking the dog, with children in prams, organize a game of soccer or paddle!

Managing your time and calories isn’t just a matter of weight ! Eating well, at set times, marks the days, allows us to have a regularity in the introduction of nutrients that are important for health and for managing the energy that comes from what we choose to eat!

Eating well, feeling fit and being in charge of yourself takes us far to achieve our goals!