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

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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

“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.”

“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!”

“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! ”

“I can’t thank your entire team enough for the outstanding service, food, displays, everything!  You are a master at detail, and because of that Adam and I were able to focus on the parents.  I know what a sacrifice pulling off a weekend like this means, we are so appreciative and grateful to you all for your talent and generosity.”

“I will say that CulinArt has always been a very collaborative partner to T. Rowe Price, listening to our current needs and future goals and suggesting realistic and achievable strategies to meet those goals.  2020 was obviously no exception.  CulinArt also altered other areas of our OCS and pantry programs to create safer environments for all our associates. We can only thank you for your continued flexibility and innovative ideas through these difficult times.”

“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!”

“We appreciate the excellent service that is a hallmark of the Chadwick Culinart team. You all are such professionals - and you always deliver your service in such a pleasant manner! Thank you for everything you do to help make the Village events successful. We greatly appreciate your talents, efforts, and kindness.”

“Just came back to campus after a year of pandemic [and] just want to say that I can really tell the effort that both dining halls and all of the other locations are really putting in to make us students still feel like there is more than enough food available, good food, fresh food, healthy food. I don't think students are aware that there is such a food shortage/worker shortage and that what goes on behind the scenes must be a logistical nightmare. But I recognize it at least :) the staff was been so friendly and kind, even in the very rare occasion when something took longer than expected I could tell they were trying their absolute hardest to provide it fast and with great quality. Great job to all of them, this one student greatly appreciates the effort you all do. -Student, Stony Brook University”

“My 6th grade daughter is a "picky eater" and a vegetarian but she really enjoys the food on the menu at SSFS and the thoughtfulness that goes into your menu planning. Thanks to your cooks and meal planners.”

“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!”

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