Autumn usually brings some changes to the schedule. Busier changes. As moms and dads need to get children to and fro practice, and weekends are filled with game schedules, the best intentions to eat and snack well, may go out the door with you as you grab a cookie on your way out the door.
Busy schedules often override the dinner hour, and trying to fit healthy meals in around everyone’s schedule can be quite a challenge, especially if you are trying to follow a weight loss plan. To maintain a balanced diet, and stick to your weight loss goals, it is important that you make time to eat three meals a day. If you skip meals, you will end up grazing all day, and even if your choices are healthy, your portions are likely overboard adding up to more calories than you’d eat in a meal.
So consider these easy ideas to get you through the busy sports season without having to widen your belt:
* You know your day is going to be packed: Don’t skip breakfast. Have a bowl of high fiber cereal with low fat milk, an oat bran English muffin with peanut butter, or grab a breakfast bar to go along with a banana. If I am really rushed to get out the door, I’ll have a glass of low fat milk before I go, and bring along a Quaker Breakfast Cookie, my coffee, and a piece of fruit to hold me until lunch.
* Set reasonable expectations. While it is wonderful to sit down to dinner as a family as often as possible, if one student is picked up at 5:00 and the other dropped off at 5:30, this is unlikely to happen. So do what you can. Prepare an easy dish ahead, or prepare a 20-minute dish (see sidebar), and serve it in shifts to whoever is around.
* Face it, you may resort to fast food once in a while, and that’s okay. Choose small portions and encourage your child or teen to drink milk or a milkshake with the meal after practice. Also take a look at the nutrition guides for your favorite fast food stops, and make smarter choices using that information.
* Keep low calorie, healthy snacks in your vehicle. Portion-controlled snacks such as a small bag of trail mix, almonds or peanuts, or a low fat breakfast or sports bar, can come in handy when you are late for dinner. Try to keep a water bottle with you too, so you don’t get dehydrated through the day.
* Carry fruit with you. If there’s an apple in your purse, lunchbox, desk or briefcase, you will eat it at some point during the day.
Weight loss takes time, but hang in there. You can do it, one little behavior at a time. Don’t skip any meals, choose wisely, and those extra calories won’t sabotage your efforts. In addition, by making healthy on-the-go choices, you will be setting a great example for your small children and teenagers.
SIDEBAR
20-minute Meals
If you have a busy schedule, try looking for a good cookbook that offers easy, healthy recipes that you can make in thirty minutes or less (such as Quick and Healthy by Brenda Ponichtera). Try these ideas for starters:
* Don’t underestimate the power of a sandwich or a scrambled egg. A hearty sandwich is a great stand-in for a cooked meal when everyone is on the run, and it is lower in fat and less expensive than fast food. Choose lean luncheon meats such as baked turkey breast or baked ham, and use whole wheat or oat bread. Add leaf lettuce and a sliced tomato and serve with a piece of fruit. Sandwiches are great to take along with you also. Have sandwich bags on hand.
* Scrambled eggs are a quick dinner. It takes less than ten minutes to scramble some nutrient-packed eggs. You can even add in a bit of shredded cheese, sautéed veggies, or fresh green onion, for added nutrition. Serve with whole-wheat toast, a slice of melon, and a glass of low fat milk.
* Boil some water. After the water is boiling, pasta only takes 8-9 minutes to cook. Serve with a bit of hot olive oil and sprinkle with Parmesan cheese. Stir in anything you like for a one-dish meal: cooked chicken sausage, sautéed mushrooms, frozen peas, sliced chicken breast, spinach, low fat ricotta cheese. Pasta can be covered and kept warm in a warm oven or heated in the microwave, as family members are available.
* Grill or pan-fry a burger. Have burger patties in the freezer and ready to go. Defrost in the microwave for faster cooking. Serve on a bun with your favorite toppings (lettuce, tomato, onion, pickles) along with a side of sliced apples, fresh berries, baked frozen potatoes, a salad or vegetable. Keeping bagged salads or canned or frozen vegetables can save time too during the busy work-week.
* Bake some fish. Purchase frozen fish filets that are individually packaged. Put filets into an oven-safe dish that’s sprayed with cooking oil spray. Season with salt, pepper or mixed herbs, dot with a teaspoon of butter. Bake fish for 15-20 minutes in 350-degree oven. Serve with a side of quick-cooking rice and canned green beans (rinse canned vegetables to eliminate some of the sodium).
Rust is a licensed, registered dietitian and nutrition coach who has a private practice in Meadville (www.rustnutrition.com). She is a licensed provider for Real Living Nutrition Services® and a nutrition instructor for Penn State’s World Campus. For more information about her online weight loss counseling and nutrition coaching service, visit her Web page at www.rosannerust.com or contact her at Rosanne@rustnutrition.com.
©Rosanne Rust 2009
