Lifestyle, Nutrition

Eating Healthy At Home

For most of us working adults, the most common excuse for a poor diet is that we have to eat out while we’re at work. If this is you, then this period of working from home could be your healthiest yet! All it takes are three simple steps:

Step 1: Deciding to eat healthy
Step 2: Planning your meals
Step 3: Executing below expectation

Step 1: Deciding

Let’s be honest. It’s not always easy to eat healthy. One common tendency when people are stressed is to eat unhealthily. This can mean overeating, preferring sugary and oily foods, or even skipping meals. When faced with the prospect of being cooped up at home for a long time, especially when you have children to care for, many of us will be under a lot of stress.

In order to eat healthy, we have to resolve to do so. Make a list of all the reasons you want to eat healthy and stick it to the fridge or whatever you see before you can reach your junk food. Remind yourself daily – even at every meal if necessary.

You could also get your family members onboard! It will be much easier to eat healthily if everyone in the household is doing it together. Just make sure you don’t force them into it – you can’t run out of the house to escape from them if they get really mad at you for making them do something they don’t want to!

Step 2: Planning

If you love cooking, are a good cook, or (better yet) live with one, home-cooked food is likely a breeze for you. Otherwise, this could be yet another unwanted chore in your already packed schedule.

This is why planning is essential.

First, honestly ask yourself what you can prepare during this time. Planning simple, repeatable, and nutritious meals may be the best course of action. Steamed fish and vegetables, one-pot soups, or fried rice with lean meat and vegetables are all quick, easy dishes you can consider cooking. There are also many simple and convenient recipes available online these days, just do a quick search on the internet!

Second, make a list of the ingredients you need to prepare these meals. Minimise the number of trips you need to go down to the supermarket. Stock up on frozen meats, vegetables, and canned food so you can last the week. Snacks are fine too, as long as they are healthier options like wholegrain biscuits, nuts, or fruits (leave the chips and instant noodles on the shelves).

Step 3: Executing

Even the best laid plans fail sometimes. There is a chance that you will not do everything perfectly according to your plan because of some unforeseen circumstance, and you might end up eating junk food or an healthy meal at some point.

That’s okay. This is not an easy time and the last thing you need is even more stress over your diet. If you eat badly for a meal, or even a day, just resolve to do better at the next opportunity. Eating well is for life. One meal or even a day will not “ruin” your diet.

Do what you can. Even if you only have canned food, you can still make a healthy fried rice with some canned tuna, peas, and beans. If you have some raw leafy vegetables, throw some canned tuna in there, splash some olive oil and vinegar, and declare that a salad for yourself.

If you don’t feel up to making a meal, there are always home delivery or takeout options. Pick something healthy, like fish soup or mixed rice with steamed dishes.


Remember the principles of healthy eating. Choose a variety of food and eat grains as the largest portion of food in every meal. Eat a lot of vegetables and fruit. Eat a moderate amount of milk, meat, fish, egg and their alternatives (including dry beans). Reduce intake of foods with high fat/oil, salt and sugar content as well as those preserved and processed foods. Drink adequate amount of fluid every day (including water, tea, clear soup, etc). Have regular meals at regular times.

Still confused? Try some of our easy and highly nutritious recipes here.

Enjoy your meals. May this be your healthiest period of eating yet!