Life can get hectic, and maintaining a nutritious diet often falls to the wayside when we're constantly on the move. But fear not! With a few smart strategies, you can still nourish your body even when time is in short supply. In this blog post, we'll explore three nutrition tips for busy people that will help you stay healthy and energized throughout your busy day.
1. Build Around Protein: The Foundation of a Balanced Meal
Protein is your best friend when it comes to staying full and satisfied throughout the day. Whether you're cooking at home or dining out, making protein the centerpiece of your meal is key. Here are some fantastic protein sources to consider:
- Eggs: Versatile and packed with nutrients, eggs can be scrambled, poached, or made into an omelet. They're a breakfast classic for a reason.
- Chicken: Grilled, baked, or sautéed, chicken is lean, high in protein, and pairs well with a variety of flavors and seasonings. If eating out at a restaurant, this can often be ordered a la cart or added on top of a bowl / salad / etc.
- Tempeh/Tofu: This plant-based protein is a fantastic meat substitute. Marinate and grill it for a hearty, satisfying meal.
- Lentils: A plant-based protein powerhouse, lentils are quick to cook and can be added to soups, stews, or salads for a boost of protein and fiber. If eating out at a restaurant, lentils OR beans can often be ordered a la cart or added on top of a bowl / salad / etc.
- Fish (Salmon, shrimp, sea bass, tilapia): Rich in omega-3 fatty acids, salmon is not only delicious but also great for your brain and heart health. Bake or grill for a mouthwatering meal. Quick to cook and low in calories, shrimp is an excellent choice for a speedy protein fix. Try it in stir-fries or pasta dishes. If eating out at a restaurant, similar to chicken, fish can often be ordered a la cart or added on top of a bowl / salad / etc.
- Meatballs: Pre-cook a batch of meatballs and freeze them for a quick and convenient protein option that can be added to sandwiches, pasta, or salads. Especially if eating out at an Italian restaurant (or pizza shop), meatballs are usually an option you can ask for on the side. I have been loving adding 2-3 meatballs on top of a caesar salad as a side with my pizza!
- Beef: Opt for lean cuts like sirloin or tenderloin. Grill or roast with your favorite spices for a satisfying protein-rich meal.
By building your meals around these protein sources, you'll stay full longer, have sustained energy, and be less likely to reach for unhealthy snacks.
2. Cook in Bulk: Meal Prep Made Easy
One of the best ways to ensure you have healthy options readily available during busy times is to cook in bulk. Spend some time on the weekend preparing large batches of your favorite dishes. Portion them into individual containers, and you'll have nutritious meals ready to go throughout the week. Some meal prep ideas include:
- Grains: Cook a big batch of brown rice, quinoa, or whole wheat pasta to use as the base for various dishes.
- Proteins: Prepare a large quantity of grilled chicken, baked salmon, or marinated tofu to use in salads, wraps, and stir-fries. (see list above!)
- Vegetables: Roast a mix of your favorite veggies for a nutritious side dish or to add to salads and grain bowls.
- Soups and Stews: Make a big pot of soup or stew that can be portioned and frozen for future quick and easy meals.
Having these prepared meals on hand will make it much more convenient to stick to your healthy eating plan even on your busiest days.
3. Leverage Sardines & Jerky: Healthy Snacking on the Go
When you're on the move and hunger strikes, it's easy to grab a sugary or unhealthy snack. Instead, keep some smart options in your bag or car:
- Sardines: These tiny fish are a nutritional powerhouse, packed with omega-3 fatty acids and protein. They come in convenient, portable tins and can be enjoyed with whole grain crackers or on a salad. Ensure they're wild caught! I love the brands: Wild Planet & Season (both can be found at costco!).
- Jerky: Look for lean beef or turkey jerky. It's a protein-packed snack that doesn't require refrigeration and can keep you satisfied between meals. Ingredients should be quite minimal without gnarly oils like canola oil, palm oil, or vegetable oil. I love the brands: Country Archer, PaleoValley, and Naked.
By having these nutrient-dense snacks on hand, you can avoid the temptation of reaching for less healthy options when you're on the go.
In conclusion, staying nourished and healthy even on the busiest of days is achievable with a little planning and some strategic choices. Build your meals around protein, cook in bulk when you can, and keep convenient, nutritious snacks like sardines and jerky at the ready. These nutrition tips for busy people will help you maintain your energy levels and overall well-being, no matter how hectic your schedule gets.
