Healthy Habits for Busy Lives: Nutrition Hacks To Simplify Your

Which of the following signals a poorly planned weekly meal prep?

• Repetitive use of protein sources like chicken only

• Inclusion of whole grains, lean protein, and veggie

• Use of frozen vegetables and canned legumes

• Batch cooking three different types of meals for rotation

Which combination best represents a balanced meal for energy and nutrition?

• Only vegetables and fruit

• Rice and sauce only

• Protein, carbohydrate, and vegetables

• Protein and fruit only

What’s one smart way to make grocery shopping faster and healthier?

• Shop when you’re hungry so you know what you want

• Stick to a prepared list and shop the perimeter of the store

• Buy whatever is on promotion

• Focus only on frozen ready meals

You keep feeling hungry after snacking on crackers or cookies. Why is this likely happening?

• You’re not drinking enough water

• Simple carbs digest too fast without protein or fibre

• You’re allergic to sugar

• FriedYou need a larger meal instead of snacks crackers

What does dark yellow or amber-coloured urine usually indicate?

• You are well hydrated

• You have eaten too much protein

• You may be underhydrated and need to drink more fluids

• You are drinking too much water

How can you make fast food meals healthier on the go?

• Always order a combo meal

• Choose fried options for satisfaction

• Skip veggies to save time

• Customise meals (e.g., less sauce, more veggies)

You’re eating fast food due to time constraints. Which combination keeps the meal more balanced without needing a healthy menu option?

• Fried chicken, fries, and soft drink

• Double cheeseburger and iced Milo

• Nuggets and large fries only

• Burger, side salad (or veg), and plain water

Which of these physical activity hacks helps reduce sedentary time at work?

• Using a standing desk or walking during calls

• Skipping lunch to sit and relax longer

• Stretching only once a week

• Parking as close as possible to the entrance

You’re someone who rarely moves throughout the day — most of your time is spent sitting at a desk, in the car, or resting at home. You want to start being more active but don’t know where to begin. What’s the best way to start?

• Force yourself to run 10km every morning

• Sign up for multiple fitness classes right away

• Begin with short, daily movement, like 10-minute walks, using stairs, or stretching during breaks

• Wait until you have a full gym setup at home

What is the core idea behind building healthy habits for a busy lifestyle?

• Making perfect diet and workout plans

• Adding small, sustainable changes that fit your routine

• Following strict routines with no flexibility

• Completely avoiding convenience foods