Eating healthy can be especially difficult for anyone with a hectic schedule, but it may even feel impossible if you’re also living with a disability. When you’re dealing with chronic pain, limited hand strength, or any number of physical concerns on top of a busy life, cooking nutritious meals probably wouldn’t be at the top of your to-do list.
But the good news is that eating well doesn’t have to be complicated, expensive, or time-consuming. Here are some simple, realistic ways to eat healthily, even if your time and energy are limited:
1. Keep It Simple
You don’t need to cook fancy meals with 20 ingredients. Focus on basic, healthy foods that are easy to prepare. Think:
- Canned beans
- Pre-washed salad greens
- Frozen veggies
- Rotisserie chicken
- Instant brown rice or microwaveable quinoa
All of these options are quick, affordable, and don’t require much effort. Don’t be put off by microwavable, canned or frozen foods; many of these products aren’t necessarily unhealthy — but more on that later.
2. Prep When You Can (Not Every Day)
Meal prepping doesn’t mean you have to spend your entire Sunday in the kitchen. If you have a good day with a little extra energy, use it to prep a few things:
- Chop veggies and store them in containers
- Cook a batch of rice or pasta to use all week
- Portion out snacks like nuts, fruit, or yogurt
Even prepping for just 30 minutes once or twice a week can ensure that for the remainder of that week, you’ll be able to enjoy healthy meals as quickly as ordering from a fast food chain.
3. Use Helpful Tools
There are lots of gadgets that can make cooking easier, which include but are not limited to:
- Electric can openers
- Jar grippers
- Food processors or blenders
- Air fryers (they cook fast and don’t need much cleanup)
You can also buy already chopped, peeled, or spiralized fruits and veggies. Yes, they cost a little more, but it may be worth the expense depending on how much you value minimising physical pain and effort.
4. Rethink Your Definition Of “Healthy”
Healthy eating doesn’t mean everything has to be organic, fresh, or homemade. Canned, frozen, and packaged foods can be healthy too. Just watch out for added sugar, salt, and preservatives, so get used to double checking labels.
Also, don’t be afraid of convenience foods. A microwave meal with veggies and lean protein is still far better than skipping a meal or eating only chips all day.
5. Make Meal Preps A Group Activity
If you have friends, family, or a caregiver, let them help. Maybe someone can pick up groceries, prep some meals with you, or even bring you something healthy to eat once a week. There’s no shame in asking — everyone needs help sometimes.
Of course, the added hands don’t simply make meal preps more efficient. It’s almost always more fun when done with friends, which in turn makes the activity feel much less of a chore.
It’s Not About Eating Perfect Meals
You don’t have to eat perfectly. You just have to eat better most of the time. Small changes—like swapping soda for water or adding a side of veggies—can really add up. Be kind to yourself. Living with a disability is difficult enough; eating well should make that easier, not add to the stress.
Start where you are, do what you can, and remember: food is fuel, not a chore.
References
Amy Marturana Winderl (2021) 15 Time-Saving Tips For Eating Healthy When You’re Busy [Accessed 5 May 2025] Available at: https://www.self.com/story/time-saving-eating-tips
The Good Meal (2025) Healthy Eating Tips When You Are Living with Disabilities [Accessed 5 May 2025] Available at: https://goodmeal.com.au/blogs/joy-of-food/healthy-eating-tips-when-you-are-living-with-disabilities
Heart To Heart (2025) Supporting Healthy Eating Habits for Individuals with Disabilities [Accessed 5 May 2025] Available at: https://www.h2hhc.com/blog/supporting-healthy-eating-habits-for-individuals-with-disabilities