How to Eat Nutrient Dense Foods, Even when We are Busy - CulinArt Group

Eat Well Blog

How to Eat Nutrient Dense Foods, Even when We are Busy

For some people, eating foods that are nutrient dense and benefit our health can take a lot of time and effort. This is totally normal! There are many life factors and other priorities that create challenges when it comes to preparing food and meals. To name a few – being busy with school, work, or taking care of kids – all are top priorities.

Are you looking for tips and tricks to help you provide your body with food that will make you feel good, while also living a super busy life? Continue reading for helpful tips to boost your nutrient intake even on the go!

1. Make Breakfast a Priority: Eating a sufficient meal in the morning will prevent you from feeling “hangry” later in the day and will allow you to be more in touch with your hunger and fullness cues. Breakfast (and food in general) also boost our brainpower. Our brains work on energy, when we do not eat in the morning, we may feel sluggish and experience poor mental performance.


  • Consider preparing your breakfast the night before
  • Choose things that are easy to make and store for grab and go options like: yogurt parfaits or overnight oats
  • Set an alarm 10 min earlier to give yourself time to prepare your food in the morning
  • Keep breakfast foods at work like: oatmeal packets, fruit, yogurt, and granola bars
  • Meal prep freezer friendly breakfasts like smoothie bags ready to go in the blender or muffins


2. Food Shop at the Beginning of the Week or over the Weekend: This may help alleviate the stress of shopping later in the week  when we tend to be the busiest. Then, your house will also be stocked with food for meals and snacks throughout the whole week!


  • Go to the supermarket with a plan – know what you will be preparing that week
  • Purchase grocery staples you know you like and will eat
  • Check you pantry/fridge/freezer to see what you already have 


3. Pack Snacks: No one likes feeling hungry and not have any food around! Be prepared with easy to pack snacks in your desk, in the car, in your bag, so you are prepared if and when hunger strikes. Snacks help maintain energy levels throughout the day, will remind you to eat even when you are busy, and allow you to be in touch with your hunger and fullness cues when the next meal comes around.


  • Try eating every 3-4 hours
  • Do not skip meals
  • Include protein, carbs, and fat with meals and if you can, for snacks too
  • Remember to stay hydrated


4. Become Friends with your Freezer: Preparing meals that you can stick in the freezer are a great way to meal prep for longer period of time. You can make meals, put them in the freezer, and warm them up when you are ready to eat! Super easy, and super convenient.


  • Follow important food safety guidelines when freezing and storing food
  • Let the foods cool completely before freezing
  • Use freezer bags or airtight containers to store your food
  • Label each bag with the date prepared


What are some of your favorite tips and tricks to eat nutrient dense foods even when you are busy?

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  • June 28, 2021



What our clients are saying

“You know that I haven't been home (India) for a long time now.  I miss my mama, I miss the food, I miss the smells, I miss the people. Starting yesterday, I started to smell my mama's kitchen at Parker.  I KNEW something Indian was brewing; I could smell the garam masala!  Thank you for the delicious tofu curry.  It made my belly and soul happy.”

“I’m the GM for Branson [Ultrasonics] and based in the Brookfield office.  This is the first week that the café has been up and running in our new headquarters and just want to acknowledge the great job Adam Schnittert and the CulinArt staff onsite have done.  Our employees’ feedback thus far has been very positive.  The expanded options and menu quality have been very well received.  Just want to send you a quick note of thanks.”

“Even though we see challenges every day, each one of you rises to the occasion and makes it seem so easy. I cannot express how impressive it is to see you all work in such a fashion. You are true professionals.”

“Thank you all for such a wonderful grand pasta buffet on Friday! Everything went so incredibly smooth - from set-up to break-down. The menu was thoughtfully planned and the lunch was such a treat and undeniably delicious - the best I’ve ever had! I have heard only glowing reviews of the luncheon. Thank you guys today and every day!”

“I ALWAYS feel spoiled by the meal offerings at CSW (The Cambridge School of Weston) and am entirely grateful for it. As I eat today's delicious and lavish lunch (and think about yesterday's as well), I can't tell you how much I feel so well cared for here, both with the food and by the dining hall staff. CSW cares for us in so many ways, both big and small.”

“I'm so grateful for your support, creativity, flexibility, and professionalism. I know this was a complicated event--made more complicated by some last-minute changes--and I deeply appreciate all the work you put in to make it happen. I've heard so many compliments about the food and the service. A really heartfelt THANK YOU for everything you did to make the event a marvelous success.”

“We were totally impressed by the presentation and care in which these new team members were brought into the CulinArt family. So happy we made the decision to choose CulinArt Group.”

“Thank you for including me today in the food waste demonstration/[chef competition] and flattering me with the role of “judge.” I will proudly don the [Stop Food Waste Day] apron the next time I plan an “event” in our own kitchen. I think this is a very worthwhile cause and the statistics you read off are staggering. They, alone, can intimidate a home chef, let alone be the “driver’ for a professional one.”

“What a wonderful dinner we had tonight for our international families. The food was delicious and well presented as well.”

“Thank you so very much for the AMAZING dinner you provided for the President, Dean and Jim & Marilyn Simons. They really enjoyed it!! It was perfectly thought out and delicious. Your expertise and impeccable presentation and taste were truly appreciated!”

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