Healthy Eating for a Hectic Lifestyle
Do you rarely get the chance to sit down for a meal or snack? If so, you’re not alone. In fact, more than half of Americans report that they eat in a hurry because of a busy schedule. Many of us even resort to what is known as “dashboard dining” (or eating in the car) because we lack time.
Unless you’re careful, this can translate into higher calorie eating because “grab and go” choices are often high in fat or sugar.
Fortunately, you can eat well even if you lack time.
Planning is key when it comes to adding healthy eating to a hectic lifestyle.
Know What You’re Up Against!
* Schedule It! Spend a small amount of time each weekend looking at your schedule for the coming week. Understanding your schedule will help you buy and prepare the foods you need for your “on the run” dining experiences.
* Add It Up. Consider how many meals or snacks you’ll need to bring with you and how many you can enjoy at home. You’ve got a project due on Wednesday? Plan to bring your lunch and save time on a busy day.
* Sunday looks like a quiet day? Plan a sit-down meal at home with family. This kind of planning will help you when you hit the grocery store to shop for food.
* Location Matters. Think about where you’ll enjoy your portable meals and snacks. What you eat at your office may not work when you have to grab a quick bite in your car the parking lot.
* Meals or Snacks? If your life is extremely hectic, there may be times when you simply don’t have the time to enjoy a full meal. Pack some healthy snacks or mini-meals that you can enjoy through your whole day.
Plan to Fit Your Schedule
Fit It in
Plan food choices that fit into your eating breaks. For example, a container of yogurt mixed with whole-grain cereal and a piece of fruit makes a better breakfast to go than a bowl of cereal and milk.
If you know you’ll be buying your lunch, think about where you can find healthy choices. Order a lean turkey sandwich on whole-wheat bread at your favourite sandwich shop.
Pita places are also terrific because you can control the ingredients. Ask for extra vegetables and a whole-wheat pita instead of white. Choose lean fillings such as chicken, turkey, ham or roast beef.
Go With the Guide
Choose one slice of whole-wheat bread, a tablespoon of peanut butter, an orange and a glass of milk for a quick breakfast. Enjoy a thermos filled with vegetable soup alongside a chicken wrap and a container of yogurt for lunch.
Add it all up. You’ll see that you’ve taken in:
* Two servings of Vegetables and Fruit.
* Three servings of Grain Products.
* Two servings of Milk and Alternatives.
* One and a half servings of Meat and Alternatives.
Cover the rest of the food you need every day in your dinner and snacks:
* Five servings of Vegetables and Fruit.
* Three servings of Grain Products.
* One-half to one serving of Meats and Alternatives.
Create a Grocery List
Base your list on your on-the-go menu.
Be sure to include food storage containers, ice packs and thermal containers on your list if you don’t own these items. A good supply of food containers allows you to bring a greater variety of foods.
Get Ready to Go!
* Become a Weekend Cook! Spend an hour (or even less) on the weekend washing and cutting up raw vegetables, so you can grab them and go once the work week gets going.
Make a batch of homemade soup or a casserole. Freeze individual portions for lunches or snacks. Whip up a batch of low-fat, whole-grain muffins that you can pair with a container of yogurt and piece of fruit for a hurried breakfast.
* Cook up Some Planned Leftovers. Double your dinner recipes when you do have time to cook. Freeze the leftovers and use them for meals on the go.
* Haul out Your Cooler. Coolers can keep foods safe to eat. Because they’re larger than a typical lunch bag, they allow you to bring more food. This is helpful if you’re going to eat several meals or snacks on the go.
* Make It Pleasant. Eating on the run can’t compete with a pleasant sit-down meal. Overcome this pitfall of a busy life by making your meal experience as pleasant as possible. Find a quiet place to eat. Turn off your cell phone. Bring along a nice napkin to protect your clothing.
Hectic lifestyles are a reality for many people. Fit healthy eating into your busy schedule by planning and preparing meals and snacks on weekends or periods of downtime.
Source: HealthyAlberta.com