| Takeout, frozen meals, and sugary snacks are probably the answer to many busy business people’s rushed schedules, but eating healthy on the run is not impossible. True, it would require a little planning and preparation, but as we all know it, something worth having requires a little maintenance.
Here are some tips on how to keep healthy options on hand:
When making meals:
- Over the weekend, cook several dishes that freeze well. For example, a big batch of spaghetti sauce can be used with pasta, polenta or even steamed zucchini. Freezing meal-size batches can be especially helpful, so they can simply be microwaved for dinner.
- Think creatively. A baked chicken, for example, could make a great nutritious meal when served with steamed broccoli and brown rice, and leftovers can be frozen and used later for stir fry, salad, or sandwiches.
When making snacks:
- Keep a good stock of fruit and vegetables on hand, so that anyone who’s tempted to grab a snack and go could have better choices than chips and highly processed foods. Remember, the USDA suggests that we all eat nine servings of fruits.
- Nuts, seeds, and raisins also make a good snack, especially when combined with dried fruit and dark chocolate pieces.
- If there is a refrigerator available at work, you can bring single servings of yogurt or cheese, a healthy snack and an easy way to get your daily dose of calcium.
- There are also many companies making individual 100 calorie serving versions of snacks such as cookies, crackers, and chips. These packages are the perfect amount for a snack.
When shopping:
- Buy basic healthy items such as lean turkey deli meat, whole grain bread (which is not the same as wheat bread), and fruits and vegetables are the kinds of choices that will help with good eating habits. The marketplace is filled with choices. All it takes is careful shopping to stock up on healthy foods.
- There are usually prepared fruits and vegetables available in the produce department. This cuts down on preparation time and makes cooking much faster.
- Try to stick to the perimeters of the store, where the fresh food is usually kept.
When eating:
- If you must resort to eating out, look at the low-fat and other healthier menu options, like grilled chicken instead of fried, fruit instead of fries, or sides like baked potatoes.
- Try to eat slower. This is hard when on the run, but your stomach takes about 20 minutes to tell your brain it’s full. In that amount of time, a person can consume a lot more food than they needed to feel full.
- Try to set aside a time to eat. If you’re multitasking, then you tend to eat more because your brain is busy.
- Following these tips can help you maintain healthy eating habits. If you take the time to plan a little, stick to the basics, and make healthy eating choices, then you will be in good shape!
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