HEALTHY EATING FOR HECTIC SCHEDULES

As we enter the back to school season, many people are gearing up for this busy and sometimes chaotic season of life. Don’t let your busy schedule get in the way of eating nutritious meals. Here are some practical and effective strategies for making nutritious eating easier, even when life gets busy. 

Psychology with Planning Ahead

Research shows when meals or snacks are planned out ahead, we are more likely to stick to our healthy eating goals. In the midst of a chaotic season or work week, having to figure out what to make for dinner can be one more decision that is difficult to make, and can lead to decision fatigue where we just “don’t care” what we eat. Some tips that could be helpful to incorporate are:

Prepping breakfast the night prior

This could be yogurt and fruit in a container, overnight oats, or ingredients for a smoothie. Feel free to get your kids involved in the kitchen when getting breakfast ready. Mornings can often be rushed and hectic, so prepping something the night prior makes that grab and go option so much easier. 

Wash and chop 

Wash and chop your produce immediately once you are back from the grocery store, before putting it away in the fridge. This helps to make produce readily available when you open the fridge for a snack, and minimize time to chop and wash during the work week. We are more likely to reach for these items as a snack, if we can just grab it out of the fridge and eat it right away. This is another great way to have produce accessible as a snack option for your kiddos. 

Use your short cuts 

If you don’t want to spend time in the kitchen or don’t have the time to spend in the kitchen, invest in items such as pre-chopped veggies, rotisserie chicken, or frozen veggies. Check out your local grocery store or a Trader Joe’s to see what type of pre-marinated meats or dishes they have. These are great options to save time without having to sacrifice nutrition. 

Staple Pantry Items

Find some basic pantry staple items to have on hand for meal creation. Some pantry items can also be convenience based items. Now, these types of foods can get a bad rap, but when chosen wisely, they can be nutritious and save time. Here are some of my favorites: 

• Canned fruits and veggies (yes, these are okay to eat!)
• Canned beans
• Lentils
• Canned chicken 
• Canned tuna or tuna packets
• Grains (quinoa, rice, whole grain bread, whole grain pasta)
• Old fashioned oats
•  Applesauce
• Popcorn
• Nuts and seeds

Use these recommendations as a foundation next time you go grocery shopping. Build onto this list depending on what you and your family enjoy eating. 

MVP meals

MVP meals are meals that require minimal preparation, minimal clean up, and take less than 20 minutes to make. These are the meals we always want to have in our back pocket! For these meals, try having these ingredients on hand, so if you don’t have time to make dinner or something comes up, you can still prepare a nutritious meal with minimal time for your family. Here is what a snack plate meal MVP meal would look like: 

• Crackers
• Deli meats (sliced turkey or sliced chicken)
• Sliced cheese
• Carrots and cucumber to dip in hummus
• Piece of fruit
• Handful of nuts

This meal is easy to put together (no cooking!) and hits on all food groups of proteins, carbohydrates, and fats. Figure out what MVP meals would work best for you and your family based on your preferences. Try to keep it simple – just because you didn’t spend hours creating a fancy meal doesn’t make it any less nutritious. 

Utilize the CrockPot 

If you have a slow cooker or crockpot, this will be your new best friend. There are so many different items you can make with this appliance such as: 

• Cooking and shredding chicken breast to be used for wraps and sandwiches the next day 
• Create tender meats 
• Cook while on the go 
• Make a bulk size amount of a specific meal 

Let the crockpot do the work for you. You just have to get the ingredients together, turn it on your desired cooking time, and walk away. This is a great way to make nutritious meals while you are at work for the day, or even just getting other tasks done. 

Get Started Today 

I can understand how meal planning can be another item on your “to do” list, but try to think of how a small item planned ahead can make you successful during the madness of back to school and a hectic work week. First, try to shift your mindset – future you will thank you! Instead of viewing meal planning as a way to control your eating, try to think of it as a way to provide flexibility and ease into your routine. 

Another way is to stack this new habit with a current habit you enjoy! Here are some examples: 

1. Try to wash and chop your produce after the grocery store while listening to your favorite podcast or genre of music
2. Put together a slow cooker meal, and then go play with your kids outside while it is cooking. 
3. Utilize your freezer, you’ll thank me later. Items such as soups, stews, and casseroles freeze well. You can portion them into individual or family size servings for easy grab and go meals. Just reheat them, or let them thaw in the refrigerator overnight. 

Behavioral research  tells us that making small, manageable changes can lead to lasting habits. Start with 1-2 planning strategies, get some support from your family, and build from there. Make it consistent, practical and ultimately find what works best for you and your family.