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

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

“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.”

“Thank you and your staff for all the care and thought you give CSW adults and students. You approach events with such care and elegance- I don’t know how you do it! Especially day after day. Please thank all your staff for their wonderful work and kind manner with all of us. Here is to a great year!”

“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…”

“We are so thankful and so impressed by your immediate attention to our power outage. It was such a relief to see all the equipment and workers coming in within a few hours of the outage. Thank you for serving dinner to all [the] students in a very difficult circumstance. Please extend our thanks to your workers who braved cold weather to grill hamburgers and hotdogs.”

“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.”

“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 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.”

“Thank You! Chef Budd [and team], you overcame a new online ordering system (and hundreds of labels daily!), provided creative and healthy menus, continued to connect with local farmers to incorporate locally sourced ingredients, and worked tirelessly to serve the school community on three campuses.  While it feels like you are all a little like the Wizard of Oz right now, working behind a curtain in a kitchen far away, we sense your smiles and your passion to deliver the best possible service during these trying times. We are all so grateful!”

“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.”

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