Face it, we’re moving all of the time. Whether it’s snacks for a road trip, a brown bag lunch for work or school, or breakfast in a hurry, we pack food to go all the time. Unfortunately, it’s very easy to choose unhealthy options when we are in a rush. How do you create convenient yet nutritious meals to fit your busy schedule? Opt for healthy food with these tips.
Smart Packing Strategies
Here are some smart strategies to pack the right food.
Plan Ahead
Planning all your meals for the week or for a trip helps you balance nutrition and always have options. Prepare your snacks and food in advance if possible. If you leave things to the last minute, you are far more likely to pick up highly processed foods or salty snacks. Preparing food when you have time and putting it where you can easily grab it goes a long way.
Container Choice
Use the right containers. Old takeout containers aren’t always designed for reuse, although more modern post-styrofoam options can work well.
What you really need is something compact, stackable, BPA-free, and dishwasher, microwave, and freezer safe. Bento containers are a great option…they are durable, BPA-free, and have multiple compartments for snacks. Another idea is reusable bags or pouches that can easily be slipped into a purse, backpack, or messenger bag. They’re also very light. Avoid reusing plastic grocery store bags unless they won’t be in contact with the food…they’re not always food safe. They’re also more likely to fail.
Choose Nutrient-Dense Snacks
When selecting snacks you want something healthy and filling. Airy potato chips tend to encourage even more snacking. Instead, choose something that provides lasting energy. Nuts, fruits, chickpeas, rice cakes, edamame, and whole grains are great. Chia seeds in pudding or greek yogurt work well. Raw vegetables are easily portable and provide energy and fiber.
By planning ahead you can also restrict your snack portions, helping you eat only what you need.
Stay Hydrated
Always carry a reusable water bottle. This will help you stay hydrated all day. If plain water is unappealing, add some fruits or herbs. Mint and citrus are both excellent on hot days. Carrying water will help you avoid the temptation to pick up a bottle of soda. You can also monitor how much water you are drinking and make sure that you get the amount you need.
You can also pack fresh fruits or vegetables with a high liquid content for extra hydration.
Mindful Eating While on the Go
It might seem hard to sustain mindful eating when you’re at work, have 30 minutes, and a deadline breathing down your neck. Here are some techniques for staying present during meals:
- Set an intention. Are you eating for enjoyment? Nourishment? Energy? Take a moment to consider this before your meal.
- Engage your senses. Focus on the colors, textures, and flavors of your food. Savor each bite.
- Chew slowly. It’s tempting to “wolf down” your food. Instead, chew each bite thoroughly and pause between bites. Your body will digest your food better and you will know when you are full.
- Listen to your body. Eat when you are hungry and stop when satisfied. This can be a challenge when you are forced to eat “on the clock.” Avoiding snacking can help.
- Create a calm environment. If possible, find a quiet space to eat without distractions. Avoid eating at your desk. Going outside, if the weather allows, is often the best option.
Regardless of your lifestyle, you should prioritize your nutrition. Eating healthy helps you live longer, have more energy, and be more productive. Sworkit Health can also help with options to support your physical and mental health as well as nutrition advice.
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