Tips for Eating Healthy with a Busy Schedule
This post was written by Jessica Manginelli, dietetic intern and reviewed by Hannah Thompson, RDN, LD, CPT and Emily Krause, MS, RDN, LD
Whether you are a busy parent, you attend school or work full time, or you are someone who struggles to find extra free time, eating can feel like just another thing to add to your list. Here are 3 tips you can incorporate that may make eating a less stressful task.
Food Prep
I am sure that you have heard someone tell you that in order to stay healthy on a busy schedule, you need to meal prep for the whole week on Sunday. That does work for some people, and it can be a great way to cut down cooking time during a work week, but it also can be a daunting task. Instead of “meal prep” try “food prep”. Food prep involves washing, cutting, and purchasing your produce and staple foods ready to use instead of making full meals like in traditional meal prep.
This can look like getting all of your fruits and veggies ready to eat (cutting up a watermelon or apple, washing and cutting broccoli into pieces, etc.). You can also cook ahead some foods you know you will likely eat in the week in a variety of meals like roasted potatoes, rice, quinoa, or some proteins.
Preparing these longer-to-cook ingredients for your meals will make the cooking you do later in the week even faster. It also ensures that you have pieces of your meal prepped instead of having the whole meal already prepped. Where a lot of people go wrong with meal prepping is that they get bored eating the same thing everyday, but with food prep you can arrange your ingredients in new ways so you don't get bored!
Snacks
Thinking ahead and planning in some snacks is an important way to make sure you feel energized and satisfied all day long. Keeping satisfying snacks on hand for in between meals will help you to make intentional food choices instead of mindlessly eating after you get to the point of hanger.
Picking a balanced snack with a source of both carbs and protein will keep you full for longer and is a great way to help with satisfaction. Some examples could be cheese and crackers, granola bars with some nuts, jerky and chips, or trail mix but make sure you pick foods you like and ones that work with your lifestyle!
Utilize convenience Options
Convenience food does not equal unhealthy food! Choosing pre-chopped produce, frozen foods, or ready to eat meals are great options to have at home or to grab on-the-go for a quick meal. Frozen meals, although often high in sodium, can be a great base for your meal, and with the addition of extra veggies could be a balanced option. Keeping frozen veggies and fruit in your freezer can be a way to keep produce in your house without worrying about them going bad before you get to them and they can be an easy way to add color to your meals.
Summary
When you have a busy schedule one of the last things you are wanting to think about is what food you are eating, and it can be so easy to ignore your body's natural cues of hunger and fullness as well as what foods you are craving. Food prep, planning out snacks, and utilizing convenience foods can be great ways to help add in some extra nutrition in your day and not get in the way of everything on your to-do list!
Be sure to check out our blog post with our best grocery shopping tips.
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