EATING WELL ON THE GO…

health

Modern professionals are busier than ever. Between back-to-back meetings, tight deadlines, and personal commitments, finding time to prioritise nutrition often feels impossible. But a demanding schedule doesn’t have to mean sacrificing your health. With a little planning and smart choices, you can fuel your body with the nutrients it needs - even on the busiest days. Here’s how. Read on…

Start your day right with a nutrient-dense breakfast: Skipping breakfast can set you up for energy crashes and mindless snacking later in the day. Opt for quick, nutrient-packed options like overnight oats. Prep these in mason jars with rolled oats, almond milk, chia seeds, and your favourite toppings like berries or nuts. Another option is smoothies. Blend spinach, a banana, protein powder, and unsweetened almond milk for a five-minute breakfast that keeps you full. And one of the healthiest combinations is of boiled eggs and avocado toast - a combination that’s rich in protein and healthy fats.

Plan and prep in advance: Meal prepping is a game-changer for busy professionals. Dedicate a few hours on the weekend to batch cooking. Cook staples like quinoa, roasted veggies, and grilled chicken in bulk to assemble meals throughout the week. Another option is of portioning snacks. Divide nuts, seeds, and cut-up veggies into single-serving bags to grab on the go. You can also prepare soups, stews, or casseroles and freeze portions for quick reheating. Pro tip: Use glass containers for easy reheating and better food storage.

Master the art of healthy snacking: Snacks can be your best friend or worst enemy. Ditch the junk by keeping healthier options on hand such as protein bars for a quick energy boost. Also, a mix of unsalted nuts, seeds, and a few dark chocolate chips can satisfy cravings and provide sustained energy. And don’t forget fresh fruits like bananas, apples, or grapes - perfect healthy options for snacking.

Choose smart dining-out options: When work keeps you out of the house, restaurant meals and takeout become inevitable. Stay on track by checking the menu beforehand. Always look for grilled, steamed, or baked dishes over fried options. Try to build a balanced plate, aim for a mix of protein, veggies, and whole grain like brown rice or quinoa. And don’t hesitate to ask for dressings on the side or to swap fries for a salad.

Invest in reusable containers and utensils: Carrying your meals to work becomes easier with the right tools such as bento boxes (perfect for separating different food items); insulated bottles (keeps soups or smoothies fresh for hours) and collapsible utensils - compact and eco-friendly, great for eating on the go.

Stay hydrated: Hydration is key to maintaining focus and energy levels. Keep a water bottle with you and aim to drink at least eight glasses a day. For variety, try infusing water with slices of cucumber, lemon, or berries; sipping on herbal teas like peppermint or chamomile during breaks. You can also carry electrolyte tablets for long days or after intense workouts.

Learn to love leftovers: Leftovers aren’t just a time-saver; they’re an opportunity to create new meals. For example, use leftover grilled chicken to make a wrap with whole-grain tortillas and fresh veggies. Turn last night’s roasted veggies into a hearty grain bowl and last but not least, add leftover pasta to a soup or stir-fry for a quick, comforting dish.

Make use of technology: Apps and gadgets can simplify eating well. Meal planning apps like ‘Mealtime’ or ‘Paprika’ can help you plan balanced meals tailored to your preferences. Save time and use grocery delivery services and get fresh ingredients delivered to your door. Make good use of smart kitchen appliances like slow cookers or air fryers which help in preparing healthy meals.

Embrace mindful eating: Even in a busy schedule, take moments to enjoy your food. Avoid eating at your desk or while scrolling through your phone. Mindful eating improves digestion and helps you recognise when you are full, reducing overeating. Protein helps you stay fuller longer, so make it a priority at every meal. Quick protein options include Greek yoghurt or cottage cheese; hard-boiled eggs and pre-cooked chicken breast or tofu slices.

Build a go-to emergency kit: Keep a stash of healthy non-perishables in your office or car for those unpredictable days which may include tuna packets or canned salmon or tinned chick peas or kidney beans. It can also include whole-grain crackers; nut butter sachets and dried fruits like apricots or figs.

Practice the 80/20 rule: Follow the 80/20 principle: Eat healthy, whole foods 80 per cent of the time and allow yourself indulgences the other 20 per cent. This approach makes a balanced lifestyle sustainable and enjoyable.

Being busy doesn’t mean you have to compromise your health. With a little planning, smart choices, and the right mindset, you can maintain a balanced diet no matter how packed your schedule is. Start small by implementing one or two of these hacks today, and you’ll be amazed at how much better you feel - both mentally and physically.

For customised plans, Zainab can be reached at: xainabsarwar@live.com, www.yogadubai.ae or @lifestylebyzainabsarwar on Instagram.