If you're a working professional or constantly on the go, your diet may often take a back seat, especially if you don’t have someone preparing your meals. In big cities, where many live alone, preparing home-cooked meals can feel like a task. The lack of time and energy often leads to skipping nutritious meals, which over time can impact your health.
To help busy individuals maintain their nutrient intake without compromising on time, the OnlyMyHealth team interacted with Dr Preeti Nagar, Dietitian at Noida International Institute of Medical Sciences (NIIMS). Dr. Nagar shared valuable insights into quick, nutritious snack options that can fuel you throughout the day while supporting your health.
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How Does A Busy Lifestyle Affect Nutrient Intake And Health?
Before we dive into the nutritious snack options, let us first understand how a busy lifestyle can impact nutrient intake and overall health. Dr Nagar listed:
Poor food choices: When time is tight, people often opt for convenience foods that are high in sugar, salt, and unhealthy fats, which can lead to nutrient deficiencies.
Irregular eating patterns: Skipping meals or eating on the go can disrupt metabolism and lead to overeating later, affecting weight management.
Stress: A hectic lifestyle can increase stress levels, which may lead to unhealthy eating habits, like emotional eating or cravings for comfort foods.
Lack of meal prep: Without time to prepare balanced meals, it’s easy to miss out on essential nutrients from fruits, vegetables, and whole grains.
Hydration: Busy schedules can lead to neglecting hydration, which is crucial for overall health and skin vitality.
Nutritionist-Approved Snacks For Busy Professionals
For busy professionals, nutritionist-approved snacks and foods can help maintain energy levels and support overall health. Here are some great options:
Nuts and seeds: They’re packed with healthy fats, protein, and fibre, making them a great on-the-go snack that keeps you full.
Greek yoghurt: High in protein and probiotics, it’s perfect for a quick breakfast or snack. You can add fruits or honey for extra flavour.
Fruits: Apples, bananas, and berries are easy to carry and provide essential vitamins and minerals.
Whole grain crackers: Pair them with hummus or nut butter for a balanced snack that includes carbs and protein.
Energy bars: Look for bars with whole ingredients, like oats, nuts, and dried fruits, to keep you energised without added sugars.
Vegetable sticks: Carrot, cucumber, or bell pepper sticks with hummus are crunchy, satisfying, and full of nutrients.
These snacks are essential because they help maintain steady energy levels, prevent unhealthy cravings, and support concentration throughout the day.
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Foods To Consume If You Are Stressed At Work
Certain foods can help reduce stress and anxiety, which are common in people with a busy work schedule. These include:
Dark chocolate: It contains antioxidants and can boost mood by increasing serotonin levels.
Berries: Rich in antioxidants, they help combat oxidative stress and support brain health.
Nuts: Almonds and walnuts are great for healthy fats and can help stabilise mood.
Leafy greens: Spinach and kale are packed with magnesium, which can help regulate cortisol levels.
Fatty fish: Salmon and mackerel are high in omega-3 fatty acids, known to support brain function and reduce anxiety.
Whole grains: Foods like brown rice and oats can help maintain stable blood sugar levels, which is important for mood stability.
Herbal teas: Chamomile and green tea can have calming effects and help reduce anxiety.
Incorporating these foods into your diet can help support mental well-being.
A Final Word
According to Dr Nagar, quick food fixes can be handy when you're short on time, but they shouldn't replace full meals regularly.
“While some quick options can be nutritious, many are often processed and lack the balance of nutrients your body needs. Full meals typically provide a better mix of proteins, healthy fats, and carbohydrates, along with vitamins and minerals,” she said, concluding that using quick fixes occasionally is fine, but try to pair them with healthier options or make sure they include a variety of nutrients.