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?

  • 0
  • June 28, 2021


What our clients are saying

“I just wanted to express my thanks and give two thumbs up for the updates to our lunch menu. My selections have been quite tasty—corned beef Reuben, jambalaya—and I appreciate that, too! I am looking forward to trying some new items in the coming weeks. Keep up the good work!”

“Many, and I do mean many, thanks for a great Parents Weekend.  I heard from so many happy parents and you all work very hard to make it happen.  In gratitude and kindness…”

“I wanted to recognize the individuals at the Valley Forge Site Café who have been supporting us throughout the COVID-19 Pandemic.  I have been onsite at least a few days every week since June 2020 and I noticed that the team continued to provide quality and timely service for breakfast and lunch.  They effectively packaged the food to maintain CDC guidelines. Thank you!  ”

“This is EXACTLY the type of service and experience we had always envisioned for our patients at MSK Koch!  Thank you Chef Ryan for going out of your way for this patient and all patients and staff!”

“Dear Chef Anthony: Hi! It’s the kids from Room 223 [and their teacher, Mrs. Smith]. We thank you for providing us with such great snacks and lunches! We know how hard you and your staff work. We have been talking as a class and we came up with some of our favorite snacks. We really love the brownies, chocolate chip cookies, and Scooby snacks. The soft pretzel bits are really good, too. Thank you again! ”

“The roasted tofu/noodle/edamame arugula salad with cabbage, carrots and red peppers was something that I would buy from a restaurant or food truck without question. It would win best school lunch in the U.S. without a doubt if there was such a competition! The textures and flavors were a perfect blend, tied together by an excellent dressing. I don't think anyone would be mad if that popped up on the menu every week. Thanks again to you and your staff for such high-quality food!”

“We want to take a moment to celebrate all the employees who worked on the front lines during unprecedented times. Your efforts and dedication to going above and beyond are noticed and appreciated. Thank you for being the heart and soul of CulinArt Group. We couldn’t do this without you. Chef Jay and Chef Paul have been so awesome in the Hubbell Café.  There has been significant change, but they take it in stride and keep the delicious food coming.  We truly appreciate them!”

“Thanks so much for a great week of food here at SCH to start off 2021. Everything has been fantastic. The kids were loving the Chinese food and boxes today. The Moo Shu Pork was amazing. Great work!”

“This has been a year of unprecedented uncertainty, but through it all, Denee, chef Darby, Samantha, and the whole CulinArt team, provided the best dining experience the school has had in my thirteen year tenure.  It was an absolute pleasure to work with them, and I can't wait for next year when the craziness of COVID brings everyone back into the dining hall for meals. We look forward to working with Denee, Chef Darby, Samantha, and the rest of the CulinArt team again next year.”

“With all the prep work from Winterim ramping up and classes continuing as usual, it's a busy time to be a Forman teacher. Imagine my delight, tired as I was, when I delved into the upscale-restaurant-quality chicken parmesan our dining hall served last night. Forman is all about support, and providing our students with a dinner of that quality is just as important a measure of support as anything that happens in a classroom.”

Connect With Us

Want to find out what CulinArt can offer you? Connect with us today
to understand how our solutions can accommodate your unique needs.


Connect With Us

    I am a*