Alongside our busy lives, eating healthily can sometimes feel like a daunting task. With tight daily schedules and the convenience of fast food or ready meals, it’s easy to fall into unhealthy patterns.

Making small changes to your diet can make a big difference, according to the NHS, “A well-balanced diet provides all the energy you need to keep active throughout the day and nutrients you need for growth and repair, helping you to stay strong and healthy to prevent diet-related illnesses.”

Healthy eating can also improve your mood and help you sleep better. One of the main culprits for affecting our mood is blood sugar levels. Mind noted “If your blood sugar is lower than usual, you might feel tired, irritable or depressed. Eating regularly, and eating foods that release energy slowly, can help to keep your sugar levels steady.”

Slow energy-release foods include:

• Wholegrain bread and cereal
• Nuts and seeds
• Brown pasta and rice
• Bananas

Healthy eating doesn’t have to be complicated. By making a few simple changes, you can nourish your body, boost your energy, and feel better overall.

Challenge yourself to swap one unhealthy snack per day for a healthier option

• Prioritise whole foods

Fresh fruits, vegetables, whole grains, nuts, seeds, and lean proteins are packed with essential nutrients, fibre and antioxidants that your body needs to function at its best. Next time you are food shopping, fill your basket with whole foods and try to minimise processed and packaged foods.

• Don’t skip protein

Eating protein such as eggs, beans and pulses, meat and fish, or soya, helps you to feel full for longer. Studies also show that protein can help to increase your strength, lower your blood pressure and has major benefits for bone health.

• Plan meals in advance

Meal planning can save you time, reduce stress, and help you make healthier choices. Start by setting aside time each week to plan your meals and make sure to include a variety of foods to ensure you’re getting a balanced intake of nutrients. When you have a quieter day, you could also prepare ingredients or meals you can easily grab throughout the week.

• Listen to your body

Eating foods that make you feel energised and satisfied will naturally guide you toward healthier choices. Experiment with keeping a food journal to track how you feel after eating different meals. Make note of how certain foods affect your sleep, give you more energy or make you feel worse/better. This can help you identify foods that work well for your body and those that don’t.

Simple and healthy lunch ideas on a budget

Healthy eating can seem like an expensive choice. However, it doesn’t have to be if you shop carefully.

In an episode of the Experts in Health podcast, Performance Chef Varun Shivdasani discusses the benefits of being creative with food and working within a realistic price range to achieve nutritional goals.

If you’re struggling with ideas for a healthy lunch you can bring to work, here are some simple meals to try:

• Chicken and tomato jacket potato
• Ham and fresh coleslaw pittas
• Hearty vegetable and lentil soup
• Pesto spinach penne
• Salmon salad with sesame dressing
• Spicy avocado wraps

If you enjoy a sweet treat, don’t forget to pack some fruit, popcorn or dark chocolate to snack on throughout the day. There is also plenty of food outlets on campus offering healthy lunch options.

Read more about eating a healthy, balanced diet from the NHS.

If you’re interested in learning more about health and wellbeing, keep an eye on the University’s events page for upcoming SuperWellness webinars including ‘Supporting Mental Health at Work’ on 16 October and ‘Building Psychological Capital’ on 11 December.