We all have days, weeks, or maybe even months where our schedules don’t allow extra time to plan ahead. That makes sticking to a healthy eating plan a challenge. For a few creative ideas to keep your diet packed in nutrients during the busyness, check out the list of ideas below:
- Sandwiches & Wraps – Putting together your favorite sandwich or wrap can be a great solution to keep things quick and full of variety. Look for 100% whole wheat bread or wrap options to keep at home, as well as keeping spreads like hummus or guacamole on hand, and things to pack your wrap or sandwich with like your favorite veggies, low-fat cheeses and lean proteins.
- Don’t Skip Breakfast – Breakfast gives your body the energy it needs to start the day. Including dairy (low-fat milk, yogurt), whole grains (English muffins, bagels, breads) and fruit are great nutrient rich items to start your day off with. Read these 6 tips for better breakfast from the Academy of Nutrition and Dietetics, or check out this great list of breakfast recipes from SDSU Extension here.
- Snacks, Snacks, Snacks! – Keep a well-stocked fridge and pantry with grab and go items that are readily available. Examples include nuts, trail mix, whole grain crackers, cheese sticks, cottage cheese, protein bars, hard boiled eggs, fresh fruits and your favorite nut butter(s).
- Bulk Food Prepping – This is one of the easiest ways to have food items readily available when your time is short. This does require planning ahead, but in the end will provide some quick options when time is limited. Prepare a big batch of whole grain rice, lean ground beef, chicken and roasted or sautéed veggies, and portion out these items in your fridge or freezer in smaller sizes. If you have more time, you can also put together freezer meal casseroles, crockpot ready meals in a Ziploc bag, or many other freezer friendly recipes.
- Utilize Weekends – Prepare and plan your week ahead as much as possible when time allows on the weekends. If you are waiting in line, in between sporting events or riding passenger in a car, use this time to jot some shopping or recipe notes down to get a game plan.
- Prepare Fresh Vegetables One Time – If you are already washing and cutting a vegetable (i.e. celery, broccoli, peppers, onions), chop the whole thing up at one time. These items are great to keep stored in your fridge or can be swiped into a Ziploc bag for the freezer. Read some great tips from SDSU Extension on freezing extra food: Have Excess Produce? Freeze It! (sdstate.edu).