You may be time-starved, but you don’t have to be nutrient-starved.
Even if your schedule is packed from dawn to midnight, you can apply a few trusted strategies to fill your belly with nutritious—and satisfying—foods. However, you don’t have to resort to overly involved recipes or slow-cooker stews to serve up healthy meals and snacks quickly. You just need to revisit the way you prepare and plan your daily and weekly menus.
Keep Nutrient-Dense Staples on Hand
The first step to whipping up healthy meals in a hurry involves having the right ingredients at your fingertips. After all, if your pantry and fridge only contain highly processed foods, you’ll have a tough time creating entrees and nibbles that support your body and mind.
The next time you’re in your kitchen, take 10 minutes to make a list of essential foods you’re missing. These could include dry whole grains (e.g., oats, brown rice, millet), olive oil, canned and frozen vegetables, beans, seeds, nuts and spices. When you have your list, either buy the staples at your next shopping trip or—and this is a timesaving dream—just place a food order online and have your groceries delivered.
You’ll still have to regularly purchase perishable products like dairy foods, lean protein and fresh produce. However, you won’t worry about not having the basics on hand.
Stock up on Premade Healthy Kits
There will always be days when it’s just too overwhelming to make food from scratch. Rather than giving in to your restaurant delivery app or the nearest fast food drive-through, keep a supply of ready-to-eat healthy kits in your fridge and freezer.
As fans of Hungryroot can attest, accessibility to healthy options helps remove any barriers to eating well. For instance, many followers appreciate the company’s premade meals and snacks because they offer grab-and-go convenience and nutrition.
If you’re not the only person in your household, try to encourage your family members to first look for those premade fridge and freezer favorites before giving in to temptation and eating “empty calorie” processed foods.
Plan for Breakfast Before Heading to Bed
Breakfast remains an essential meal, especially if you try not to eat for a few hours before going to bed. By the time you wake up, your belly is grumbling, and your mind desires the nutrients it needs to ward off age-related cognitive issues. And when you’re super-hungry, you may be prone to grabbing the first carb-heavy, sugar-laden food you can find.
To reduce your chances of starting your day off on a less-than-healthy note, spend five minutes preparing your breakfast before going to bed. For example, you might want to pull together overnight “pudding” made with chia seeds, vanilla extract, a bit of sweetener and dairy or plant-based milk. (Chia seeds are known for being a fiber-filled functional food that improves satiety.) Combine in a container, pop it in the fridge and let the chia seeds absorb the liquid. By morning, you’ll be ready to toss in some fruit for an enjoyable treat that doesn’t leave you feeling guilty.
Other quick breakfasts include overnight oats and yogurt parfaits. You’ll wake up to a different dish every morning that only requires you to grab a spoon.
Choose Wisely When Restaurants Beckon
An occasional trip to a restaurant (even one that typically serves less healthy cuisine) doesn’t have to derail your healthy living habits. When you go out to eat, you can still pay attention to your body’s needs by understanding how to make healthier selections.
A great example is to avoid any foods that have been battered or fried. Likewise, be cautious about sandwiches and entrees drenched in sauces. (As a side note, even salads can end up being less nutritious if they’re swimming in a large amount of creamy dressing.) And while a little real cheese can give you calcium and protein, a lot of it can add more fat to your daily diet than you might prefer.
Many chain restaurants list the nutritional information for popular food items on their websites. Taking a few moments to look at the menu helps to make informed choices. But if you want a more traditional meal, one large healthcare provider suggests ordering the kid-sized version of your favorite foods. That way, you’ll get to indulge without going overboard.
You may have a tight schedule, but you can still make time for nutrient-rich foods. With a bit of planning, even the busiest eater can achieve a healthier lifestyle.
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