Many Americans these days seem to be logging longer and longer hours, as well as longer and longer commutes. Spending anywhere from eight to twelve hours away from home, can make workday nutrition an afterthought. It doesn’t have to be! With a little prior planning, a healthy diet plan can fit into every busy lifestyle.
Prep – The most critical element to weekday nutrition is planning ahead.
- Spend a couple hours, just once a week to plan a weekly menu and take a trip to the store.
- Look for sales and specials on versatile foods that can be utilized in multiple components of the weekly menu. Ex: A $1 bag of whole carrots can make a delicious Carrot Curry soup, add crunch to a Thai Stir-fry, and be cut into hunger-satisfying snacks for break time. Buying on sale and in season each week, can help keep things nutritious while breaking up the monotony of a packed lunch.
- When you get your groceries home, prep ‘em! Pre-wash and cut vegetables and fruits, and place into individual serving containers for on-the-go ease.
Breakfast – Whether you eat first thing in the morning, just after a morning workout, or while checking email at the office, make sure you don’t wait until lunch to feed that grumbly tummy. Eating breakfast wakes up your metabolism, helping your body use food as fuel, instead of precious brain power.
- Oatmeal is a great morning go-to during the workweek. An entire batch can be made on Sunday night, minimizing the need for cooking in the morning. Just pop a serving in the microwave, top with almonds, fruit, and your choice of milk for an easy, nourishing breakfast.
- A good ratio of complex carbs and protein help you function at capacity, as well as stave off hunger pangs before lunch. Good options are, two hard-boiled eggs with a piece of fruit, a Greek yogurt with low-sugar granola or cereal, or even the PB&J standby (on 100% whole wheat bread, of course)!
Lunch – Again, a good mix of carbs and protein is the way to go. Portion sizes are also key. Too little at lunch can leave you feeling drained and lead to afternoon sugar-snack attacks. Too much can set you straight into food coma, inducing grogginess.
- Layered salads are all the rage! Start with a tall container or jar. Place heaviest, sauciest, and most acidic toppings in the bottom. Placing greens on top keeps them crisp. Whip up a batch of a simple vinaigrette and go! Great salad proteins include chicken breast, tuna fish, shrimp, hard-boiled eggs, chickpeas, kidney beans, grilled tofu, nuts and seeds.
- Leftovers! Once or twice a week, take the time to make yourself and your family a healthy and nutritious dinner. Make at least one extra serving and immediately pack into a single serving container for the next day’s lunch. Excess portions can be frozen into single servings, for those “Omigod I slept through my alarm” mornings.
- Who doesn’t love a bowl of warm soup on a cold Winter workday? On a lazy weekend day at home, simmer a pot of your favorite soup, chili, or stew and portion out into lunch servings for the week, or to freeze for future use. A hearty bowl of soup and whole wheat pita can make the perfect, healthy and nutritious lunch to keep you going until the end of the day.
Snacks – Need a little something in between meals? Don’t run to the office vending machine. Munch on something healthy to keep you functioning at your prime!
- Greek yogurt has become increasingly popular in the U.S. And for good reason! It is highly packed with protein and comes in a rainbow of flavors for every palate. At 100-200 calories per serving, it makes the perfect indulgent snack
- Try keeping shelf-stable snacks in your desk or car. Almonds and whole wheat crackers can satisfy that afternoon crunch-crave while filling you up on “real” food, rather than sodium filled junk.
- Instead of heading out for your afternoon java with all the fat-filled fixings, take a break from your desk and make yourself a hot cup of green tea. It is a good source of cancer-fighting antioxidants, can help to speed metabolism, and with roughly half the caffeine of coffee, won’t keep you awake when your day is finally done.
It can be tough to make workweek nutrition a priority. By incorporating a few of these tips into your workweek routine, you can enjoy our mornings with less stress, save more of the hard-earned cash, and watch your health improve!