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?