When you are juggling work, family and everything in between, nutrition can take a backseat. But eating well doesn’t have to be time-consuming or complicated. St John of God Health Care National Dietician Libby Tearne shares her expert tips to keep you energised, focused and feeling great — all without spending hours in the kitchen.
Balanced meals: No more 3.00pm slumps
“Carbs aren’t the enemy, choosing the right ones can actually keep your energy stable,” says Libby. “Wholegrains help you stay full longer and prevent that afternoon crash.”
Her go to five-minute meal? A tin of tuna, a frozen steam-fresh bag of veggies and a brown rice cup — topped with a drizzle of kewpie mayo for flavour. Quick, balanced and done.
Gut health = brain power
“There’s a huge link between gut health, mental clarity and focus,” Libby explains. And the secret? Fibre.
Try to eat 30 different plant-based foods each week — think wholegrains, oats, sourdough, veggies, and legumes. It might sound like a lot, but simple swaps, like adding seeds to yogurt or mixing up your veggies, make a big difference.
Minimal effort, maximum prep
“If healthy food is prepped and ready, you’re more likely to eat it,” says Libby. A little effort upfront saves time (and poor choices) later.
- For snacks: Wash and chop fruit ahead of time so it is easy to grab.
- For meals: Roast a big tray of veggies to mix and match with proteins.
- For breakfast on the go: Prep muffins with eggs and veggies or try fruit and white chocolate for a sweet twist. These freeze for up to three months!
Small tweaks, big impact
Healthy eating isn’t just about food — it is about movement, mindset, hydration and sleep.
- Take a 10-minute walk after meals to help with digestion and blood sugar levels.
- Breathe before you eat to shift into “rest and digest” mode.
- Drink 2-3 litres of water daily (yes, coffee and tea count — but limit coffee to two cups before midday).
- Prioritise sleep — not getting enough makes cravings harder to resist.
The 80/20 rule: No food is off-limits
“You can enjoy all foods — it’s about balance, not restriction,” says Libby.
Follow healthy habits 80% of the time and you will still have space for Friday night pizza, brunch with friends and your Nanna’s famous dessert. No guilt required!
The takeaway? Healthy eating does not have to be time consuming. Small, smart choices add up — and with Libby’s tips, you’ll feel better, think clearer and power through your busy days with ease.
