Wednesday, February 26th, 2020

Nutrition on the Go

By Nicole Yamanaka on Oct 20 2009 • Filed under Health

As an entrepreneur, CEO, or all round superwoman, we are experts in many things. We also tend to be experts at putting others at the top of our list and ourselves somewhere near the bottom under “must book root canal.”

Do you find it difficult to prepare quick and nutritious meals for yourself? Is it easier to make that decision as you stare at the open fridge door for 10 minutes?

There is hope! You’re already taking some care of yourself by eating regularly and daily, so pat yourself on the back. Let’s take it one more step by looking at how you can fit healthy, nutritional choices into your busy life.

Quick and easy breakfast ideas

I know what you’re thinking – “I have no time for this, I’m not hungry, I know it’s important but…”

Relax. You don’t have to eat within the first five minutes of waking up in order to have a good start to your day. Eating within two hours of waking generally falls into the breakfast category so take your time in finding the right foods to fuel your body, your brain and ultimately your business.

Cereal – yes, it CAN be this simple. Choose whole grain, high fiber cereals with lower fat milk (or an alternative like soy or almond milk) and a handful of seasonal fruit.
Peanut Butter Banana Shake: Blend 1 cup (250 mL) lower-fat milk, 1 frozen sliced banana and 1 tsp (5 mL) vanilla. Add 1 tbsp (15 mL) peanut butter while blending. Blend until smooth.
Microwaved Eggs: Scramble 2 beaten eggs in a mug and microwave 1 to 1 1/2 minutes. Make it portable by wrapping the cooked eggs in a whole wheat tortilla, add some salsa and go!
Fresh Fruit salad: Make a few days worth of portions and put in the fridge for an easy, sweet treat. If you’re really in a hurry, put your fruit salad in the blender, add yogurt and milk, and blend for a fruit smoothie.

Brown Bag it! Solutions for lunch or dinner

Bagel Melt and vegetable sticks: Place 2 low-fat cheese slices between 1 sliced bagel and microwave or broil until cheese melts. Add valuable vitamins, minerals and fiber by including vegetable sticks.
Turkey Roll-up: Roll some sliced turkey (or any other lean meat selection from your local deli counter), lettuce and a carrot stick in some pita bread. Enjoy it with a piece of fruit and a glass of antioxidant stress-relieving green tea.
Leftovers always make great meals.
Be picky about frozen food options. Select ones that have relatively lower sodium levels, fat grams and calories. In a pinch, they’ll do but real food always wins out!

What about lunch or dinner meetings at restaurants?

Restaurants are savvy to the needs of the health conscious consumer. Don’t hesitate to make special requests. You can inspire others at your meetings to do the same and get everyone on the track for health eating.

Portion sizes are getting bigger and bigger, so don’t be tempted to eat everything on your plate. It likely has the calories to serve two or three people. Remember, restaurants are providing you with a taste experience, even though “Halibut and seasonal vegetables” sounds healthy, it can be loaded with extra calories and chemicals that serve only to enhance flavour and texture.

Here are a few low-hassle tips for eating out:

Avoid dishes with lots of cheese, sour cream and mayonnaise.
Ask for the protein choices (fish, chicken, beef, pork) to be baked, boiled or grilled.
Stay away from appetizers.
Salads make great meals; ask for low-calorie or low-fat dressing on the side.
Ask how large the entrée is. If it’s big, ask them to serve only half the order and to put the other half in a take away container for you.
Avoid the all-you-can-eat buffet!

Lucky for us, it doesn’t take rocket science or a degree in health and fitness to make healthy food choices. Just a little planning and the knowledge that you are worth it. Incorporate these tips on a daily basis by sharing your information with employees, friends and colleagues, holding a healthy recipe swap, and brainstorming creative snacking ideas with each other.


1 Comment

  1. This is an awesome piece. I am health and lifestyle Coach and tell all my clients to always be prepared. Have a healthy snack in their bags, nothing that is sugar laden. Sugar is our worse enemy. Don’t get me wrong, we can indulge in a little treat occasionally, however one should not be treating themselves everday.

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