I
bet most of us at some point in our busy lives don’t
find time to eat or, for that matter, are in such a hurry
that we don’t think about eating “right.” What
is eating “right,”
anyway? Stopping at McDonald’s for that quarter pounder
with cheese and large fries on your way home from a long
day? Or is it munching on a baggie of baby carrots that
you found tucked in your briefcase? If you chose the carrots,
then that is the better choice, but you are still not getting
all the nutrition you need from a little bag of carrots,
either, especially if you haven’t eaten anything
else all day. It may be the lower fat choice, but it is
still not the best choice for complete nutrition. You do
need more than that to sustain your energy. The key to
good nutrition is to choose a variety of foods, including
protein, carbohydrates, and fat (good fats, like monounsaturated
and polyunsaturated, not the saturated kind that clogs
our arteries). A healthful diet is easy to overlook as
busy professionals juggle jobs, family. and other commitments.
However, it is still possible to meet the demands of our
busy lives and still make healthful food choices. Here
are some suggestions:
Have “grazing” foods
on hand at all times. Stock your desk and
your bag with healthful and satisfying snack foods
so that when a craving hits there is something available
other than the nearest candy machine. Eating small
meals or snacks throughout the day can keep your energy
level up, and you won’t feel so sluggish. Most
of us have such busy schedules that we don’t
have much time for sit-down meals. Going for long periods
of time without nutritious meals can take a toll on
our health and well-being and cause stress, fatigue,
headaches, and impulse eating.
Following
is a list of suggested snack foods that can be kept in
your desk and/or in your office refrigerator. This is
not an exhaustive list, as there are many, many more
choices out there, but it is a start. All you need is
a little time to hit the supermarket, and you can stock
up for weeks at a time.
| Mini
bagels |
Pretzels |
Bran
muffins |
| Crackers |
Yogurt |
Pita
bread |
| Dried
fruits |
Nuts |
Juice |
| Cold
cereals |
Low-fat
deli meats |
Cottage
cheese |
| Canned
seafood |
Fig
bars |
Fresh
fruit |
| Ready-made
fruit cups |
Hard-cooked
eggs |
Raw
vegetables |
| String
cheese |
Rice
cakes |
Low-fat
pudding cups |
| Cereal
bars |
Cup-o-soups |
Raisin
bread |
| Air-popped
popcorn |
Baked
tortilla chips |
Graham
crackers |
| Animal
crackers |
Peanut
butter |
|
Drink
plenty of water. Keep
a fresh water bottle on your desk, near your computer,
in your car, and in your briefcase. Forgetting to
drink water throughout the day because you are too
busy will only lead to dehydration. Signs of dehydration
include fatigue upon wakening, fatigue at midday,
lack of concentration, and headaches. Keeping your
body well hydrated will help ward off illness and
keep stress at bay. Drinking water can help you recover
from a cold more quickly, replenish lost fluids after
exercise, and assist in weight loss. The next time
you need a quick liquid fix, guzzle down some good
wholesome water instead of going for the coffee or
soda. Stock up on cases of bottled water the next
time you go to the supermarket, and you’ll
always have a bottle on hand.
Drink
orange juice, particularly the kind with added calcium. This
mineral is known to fight off the symptoms of PMS,
high blood pressure, and osteoporosis. Most calcium-fortified
juices, including grapefruit, have as much calcium
as milk, and some have even more! So, when you’re
running out the door–and we hope that you’ve
eaten something–take an extra minute to drink
a glass of orange juice for your health. Or, better
yet, buy a case or two of those single-serving bottles
and throw one in your bag to drink in the car!
Speaking
of breakfast, consider a cereal with at least 7 grams
of fiber per serving. It is the easiest way
to get lots of fiber in one meal. Not only is it a
cancer fighter, but it also absorbs some of the calories
you’ll eat throughout the day. If you’re
too busy to pour cereal into a bowl and add milk before
heading out the door in the morning, consider stocking
up on those small boxes and toss them in your bag and
eat some dry at your desk. It will be minus the calcium
that you’d get from milk, but it’s something!
Consider
nuts. These are a great handy snack to keep
in your desk because they are rich in healthy monounsaturated
fats, vitamin E, magnesium, and phytochemicals. Studies
suggest that people who snack on nuts at least four
or five times a week tend to live longer. However,
keep serving sizes to a minimum. One ounce of peanuts
contains about 170 calories and 14 grams of fat. To
help you get in the habit of eating nuts, the next
time you’re at the supermarket, buy a few small
bags to carry in your briefcase or to keep in your
desk drawer.
No
time for a sit-down meal? Eat mini-meals throughout
the day. Smaller meals eaten up to five times a day
may help control your appetite by keeping you fuller
longer. For breakfast, consider those ready-made hot
cereal cups or oatmeal packets. Just add water and
you can eat it at your desk! Also, Carnation Instant
Breakfast is another option. It is jam-packed with
vitamins and minerals in an 8-ounce serving. Just pop
open a can and you get a complete meal. For lunch,
stock up on those lunch kits you can find in the canned
seafood aisle at your supermarket (tuna with crackers
in one package, for instance), add a few raw vegetables,
cup-o-soup, and an apple, and you have a complete meal,
and you’re not overdoing it.
No
time to prepare cut-up raw veggies or fruit? Take
advantage of precut, cleaned, and packaged fresh fruits
and vegetables. Frozen, diced, or canned fruits and
vegetables are also easy to use and are equally convenient
to carry around. The only thing you have to consider
with these popular, ready-made conveniences is that
they cost more, but if you need to trade money for
time, then this may be the best thing for your busy
but healthy lifestyle.
Conscious
nutritional eating takes a little thought and time; however,
it doesn’t have to take so much time that you decide
not to bother at all. The above tips should at least
get you thinking about some of the choices you can make
to keep yourself satisfied and energized throughout your
busy day. No matter how busy you are, you should take
care of your body because it is the only body you have.
For more information and topics on health and nutrition,
visit www.prevention.com.
