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By Natalie Logan, RD, LD, Fresh ‘N Fit Cuisine
We’ve all been there…
Wanting to eat whatever you can get your hands especially when you’re H-A-N-G R-Y! Maybe it’s because you were stuck in a meeting, playing taxi driver for the kiddos or getting home too late to do any grocery shopping. Whatever the situation, I know eating healthy can be a challenge. The secret is being prepared for all situations at all times. It’s crucial to have your mind in the game before you get up to bat. Start thinking about what you’ll eat before you get to the restaurant, have your work fridge stocked with good food, pack up your desk, briefcase, purse or car.
Here’s some tips to keep you on track:
1) Buy already cut and washed fresh veggies
Most grocery stores have a wide variety of veggies such as pre-cut peppers, onions, Brussels sprouts, broccoli, cauliflower and so on.
2) Low sodium lean deli meats or packed tuna and salmon
When you’re in a pinch, deli meats or package fish will do the trick. For those of you watching processed foods or trying to cut back on your sodium intake, just don’t eat this for every meal.
3) Buy pre-cooked grilled chicken breasts
Almost every grocery store offers this now. Add to salads, stir-fry’s (like your pre-cut washed veggies mentioned above) or even mix with scrambled eggs/egg whites for an omelet.
4) Drink a protein shake
Most protein powders have about 24g protein per serving. Post workout mix a scoop with unsweetened milk of choice and a cup of berries — throw in a Vitamix or Magic Bullet and you’ll feel like a super hero . Buy the single servings to take with you or put a scoop or two in a baggy and mix in with a water bottle anywhere, anytime (i.e., in the car, air port, staff meeting).
5) Cook eggs on the weekend
Put a few hard-boiled eggs in a baggy to take with you — each egg provides about 6g protein. Have one or two as a snack with nuts or small fruit. If you don’t have time to boil the eggs, you can buy them already cooked at most grocery stores.
6) Have one really big salad every day
My fave is the bag of Power Greens you can get at most grocery stores or the Sweet Kale Vegetable Salad Kit. Add any colorful veggies you like along with a lean protein for a complete meal. Sometimes I’ll have this for two meals.
7) Get a high-quality blender
You can get a refurbished Vitamix (just over $300) or Magic Bullet/Ninja blender for less than $100. They can chop, blend, mince or shred anything! Well worth your money spent!
8) Get frozen veggies or fruit
Frozen veggies/fruit are just that–they have been picked during peak season and frozen. No preservatives, extra ingredients, etc. Use these for stir-fry, quick dinner sides and so on. Can’t get any easier than that!
9) Order take-out salads
This is a great option for those of you that dine a lot but watch out for high calorie add-ons and modify as necessary (i.e. dried fruit, croutons, fried potatoes). Add grilled fish, chicken or lean meat for a complete meal.
10) Know what to order at restaurants
Choose a healthy salad as mentioned above or choose grilled lean protein and double up on your veggies servings (skip the high calorie potatoes or fries and bread).
11) Salad bars at Whole Foods or other grocery stores
The best thing about salad bars someone else has to do the dirty work for you (cutting, washing, etc) and you get to enjoy the goods!
13) Use easy grab and go snacks like raw nuts, jerky and fruit
Grab snacks that take absolutely no preparation, like raw nuts/nut butters, apples, pears, berries, and jerky.
14) Order Fresh ‘N Fit Cuisine Meals
Let Fresh ‘N Fit Cuisine do all the work for you! Stay on track with our clean, chef prepared meals, snacks, protein bars and low calorie desserts!