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Hectic lifestyles and nutrition
The Facts
- We are getting busier and living at a faster pace every year. Being rushed means we may not always eat as well as we could.
- Skipping meals, eating erratically, and being stressed can lower your resistance to colds and flu.
- 18% of Canadians eat nothing for breakfast except maybe tea or coffee. The highest number of breakfast skippers (23% to 27%) are men and women 20 to 45 years of age.
- People shop once a week and use the same 10 recipes/meals over and over. Unmarried men and women spend only 18 and 24 minutes daily cooking.
- Over 65% of women get the weekday dinner on the table in less than 45 minutes, 48% plan dinners the same day, and 10% of women plan meals at the last minute.
The fix
Choose healthy convenience foods
For people with hectic lifestyles, convenience foods can help ensure a nutritious diet. For quick yet nutritious meals try:
- pre-made salads
- canned beans
- bean spreads like hummus
- cooked roasted chickens (don't eat the skin)
- flavoured tortilla wraps
Try healthier snacks
If a meal is skipped, then snacks become important. Good snacks include:
- yogurt, fruit, or dried fruit
- cold vegetarian pizza
- cold V-8
- cereal straight from the box
- milk – even chocolate milk is okay
- crackers with peanut butter or cheese
Select healthier foods at restaurants
Often, being rushed means ordering fast food or restaurant meals. Choose healthy items such as:
- baked potatoes with chili
- grilled chicken burgers
- grilled chicken salads
- fruit plates with whole wheat rolls
- vegetarian pizza
- ask for dressings, butter, and mayonnaise on the side
- drink milk instead of pop or coffee
Get your iron and vitamin C
Women in particular need to make sure they get enough iron. A lack of iron can cause you to feel tired. The best and most easily absorbed source of iron is lean red meat. Other examples include:
- enriched cereals (i.e., cream of wheat)
- beans
- peas
- dried fruit
- dark leafy vegetables
Iron-rich foods are best eaten with a vitamin-C-rich food because the vitamin C helps iron to be absorbed. Try:
- orange juice
- strawberries
- kiwis
Keep hydrated
Rushing and being busy can increase the need for fluid. Being dehydrated can make you feel tired. Aim for 6 to 8 cups of fluid a day. Try:
- herbal tea
- water
- juice
- broth-type soups
Limit your caffeine intake. Try to drink only 2 cups of coffee a day!
Mealtime tips:
- avoid skipping meals
- be adventurous!
- try at least one new recipe each week
- think of cooking your meals as an event, not a race
Other helpful hints:
- Try cookbooks that offer smart suggestions for quick, healthy meals that most family members can prepare or begin to prepare.
- Produce delivery companies can provide a variety of fruits and vegetables right to your door each week. That means one less shopping trip for the busy person.
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