A common excuse for not eating properly is that one is too busy. In fact, once one learns about the wide array of healthy foods that are available, it's easy to eat a balanced diet. Just as quick as fast food, but containing a multitude of vitamins and minerals, here are the best choices for a diet that will provide energy and longevity.
Fruits
Start the day off with a sliced apple thinly spread with peanut butter or a juicy grapefruit, chewed like an orange, in sections. Bananas are good eaten by themselves or cut into chunks on some bran cereal. Grapes are wonderful for grab and go lunches. Take a thermos of pulpy orange juice to work, or better yet, water with a few teaspoons of lemon juice added to it. Snack on a bag of dried fruit at breaks. Fruits keep one hydrated and add vitamin C to one's diet. Try to eat 4 or 5 servings a day.
Breads and Starches
If there's time for toast, make it on nut and grain bread. Counting calories? Use less butter. Whole grain breads have more nutrients than processed white breads. Cereal can be a healthy choice for desserts if one chooses the low sugar varieties. Eat potatoes or long grain rice once or twice a week. Try them steamed and without salt.
Vegetables
Again, variety is the key. For lunch, eat carrot or celery sticks. Steamed zuchini or parsnip chunks are also good cold. Raw broccoli makes a yummy snack with a bit of low-fat baba ganouj or tzatziki dip.
Accompany dinner with salad. It's quick to throw together - a bag of mixed lettuce or spinach, chopped mushrooms and tomatoes with some sunflower seeds sprinkled on top. Bake a squash fast in the microwave or enjoy the sweet taste of peas right out of their shells. Garnish the salad or sandwiches with bean sprouts. Don't forget to eat at least one green and one orange vegetable a day.
Meats, Fishes and Other Proteins
Skinless chicken wings are good chilled for lunches or dinners. Try lean ground turkey or pork as a change from beef for meatloafs, chilis and pasta dishes. All of these meals can be cooked in larger portions on the weekend and frozen for meals during the week. Make two meals a week fish ones. One can bake a filet in minutes, lightly garnished with lemon and garlic. Eat cans of sardines or herring for lunches to obtain important Omega-3 fatty acids. Scramble or poach some eggs. Don't forget that one doesn's necessarily need to eat meat to get adequate protein. Experiment wtih veggie burgers, soy dogs, and tofu loafs. Beans or lentils are also a simple, tasty option. Always carry some mixed nuts for energy during fast-paced days.
Milk products
Milk contains key calcium and other minerals for healthy bones and teeth. If one is lactose intolerant, soy milk is a great choice for healthy digestion. Make sure it's fortified. Take a thermos of it to work. In addition to traditional cows milk products, one can choose from goat's milk or sheep's mik varieties. Try organic cheeses, cut into chunks for easy lunches or pack cheese slices. Choose low fat fruit yoghurt in portable containers.
Eating well on the run is possible by making a list of delicious foods and preparing them ahead of time.Everyone's health, energy level and quality of life will benefit!
 |
