In today’s fast-paced world, maintaining a healthy diet can feel like a challenge, especially for busy professionals and families. Whether you're rushing between meetings or juggling your kids’ after-school activities, making nutritious choices can seem daunting.
To help you navigate this, several dietitians in Gatineau, Hull, Aylmer and Wakefield have shared their top tips for eating healthy on the go. In this article, we will dive into practical strategies for maintaining a balanced diet despite a busy schedule and highlight local grab-and-go options in the Gatineau area that make it easier.
1. Plan and Prepare: The Key to Success
The foundation of healthy eating begins with planning. Having a weekly meal plan can save both time and stress. Here’s how to make it work for your busy lifestyle:
- Meal Prep Sundays: Dedicate one day of the week to prepping healthy meals and snacks. Batch cooking grains, chopping vegetables, and portioning out proteins in advance can make your week easier.
- Snack Packs: Prepare small snack bags with nuts, fruits, roasted legumes, or whole-grain crackers—nutritious food items you can easily grab when you’re running late.
- Freezer-Friendly Meals: Prepare freezer meals that you can defrost quickly, such as vegetable soups, stews, whole-wheat or legume-based pasta dishes with lean protein.
Local Tip: Visit Gatineau and Ottawa local farmers’ markets, like Parkdale Market, for fresh produce to use in your meal prep.
2. Keep Healthy Snacks On Hand
Snacking is often where unhealthy food choices can slip in, but having nutritious options readily available can help. Here are some dietitian-approved snack ideas for busy people:
- Trail Mix: A small portion of trail mix with unsalted nuts, seeds, and dried fruit offers a great balance of healthy fats, protein, and fiber to keep you full and energized between meals
- Fruit and Yogurt: Pairing fruit with a protein-rich snack like Greek yogurt is a great way to satisfy cravings and stay energized.
- Protein Bars or Squares: Homemade or store-bought protein bars or squares can be a convenient, portable snack that provides a boost of energy. Try this Protein Rice Krispies Squares recipe for a delicious and nutritious option.
- Veggies with Hummus: Choose convenient, grab-and-go options like Lebanese cucumbers, baby carrots, cherry tomatoes, mini bell peppers or radishes. This saves you the time of prepping, allowing for a quick and easy fiber-rich snack when paired with hummus, which adds a boost of healthy fats.
Local Tip: Pick up fresh, ready-to-eat snacks from local health food stores like Le Marché de l’Outaouais in Hull, Gatineau.
3. Choose Nutrient-Dense Grab-and-Go Options
When you’re constantly on the move, the temptation to grab something quick and unhealthy can be strong. But Gatineau dietitians recommend choosing nutrient-dense options to fuel your body with the vitamins and minerals it needs.
- Salads with Protein: Look for pre-made salads with lean proteins like chicken, tofu, or fish. Many Gatineau cafes and grocery stores, such as Rachelle-Béry and IGA Extra, offer fresh and balanced salad options.
- Whole-Grain Wraps and Sandwiches: Opt for wraps or sandwiches made with whole-grain bread or tortillas filled with lean proteins and plenty of vegetables.
- Grain Bowls: Grain bowls, made with a base of whole grains like quinoa, brown rice, or farro, paired with lean proteins and veggies, are a filling and nutritious grab-and-go option.
- Smoothies: Smoothies can be a great convenient food option, especially when made with a base of greens, protein, and healthy fats.
4. Mindful Eating: Even When You're Busy
Eating on the go often means we’re distracted, but nutritionists in Gatineau emphasize the importance of mindful eating. This involves paying attention to what and how much you’re eating, even if you’re short on time.
- Avoid Eating With Distractions: If possible, take five minutes to stop and enjoy your meal or snack, even if it’s in your car or a quiet corner at work.
- Chew Slowly: This helps with digestion and gives your brain time to recognize when you’re full, preventing overeating.
- Stay Hydrated: Carry a reusable water bottle with you throughout the day. Hydration is key to maintaining energy and focus.
5. Breakfast: Listen to Your Body
If you’re not typically hungry in the morning, it’s okay to skip breakfast, as long as it doesn’t negatively affect your energy levels or lead to cravings later in the day. However, if you often find yourself reaching for sugary or salty snacks, it could be a sign that you need a more balanced breakfast to start your day.
Dietitians in Gatineau recommend having a quick, nutritious breakfast ready if you tend to get hungry in the morning but are short on time.
- Overnight Oats: Prepare oats the night before with chia seeds, soy milk, and your favorite fruits. Store in the fridge and grab it in the morning.
- Smoothie Packs: Pre-portion smoothie ingredients (like spinach, berries, and protein powder) into freezer bags. In the morning, blend with water or milk for a quick breakfast. If you don’t have time to prep, you can also buy pre-made smoothie packs from many grocery stores, offering a convenient and healthy option.
Local Tip: Check out Moca Loca Café for quick, healthy breakfast options like oatmeal and smoothies.
6. Opt for Balanced Meals at Local Spots
If you find yourself in need of a quick meal while on the go, knowing where to find balanced options in Gatineau is essential. While typical fast food can be convenient, there are many local spots that offer healthier, balanced dishes that cater to a busy lifestyle:
- Olivia Bistro-Boutique: Known for its flavorful and healthy tacos, Olivia offers a variety of fresh, balanced meals that are perfect for a quick, nutritious option.
- Mad Radish (Ottawa): Famous for its plant-forward meals, Mad Radish offers salads, bowls, and healthy grab-and-go options, perfect for a busy day.
- Restaurant Le Saint-Éloi Café Bistro: Enjoy delicious, balanced meals like tartare, green curry, or pavé de saumon, perfect for a light yet satisfying meal on the go.
7. Be Conscious of Portion Sizes
Even healthy foods can contribute to weight gain if eaten in excess. Nutritionists in Gatineau recommend being mindful of portion sizes, especially when eating on the go:
- Use Small Containers: Pre-portion your meals and snacks into small containers to avoid overeating.
- Pay Attention to Labels: When buying grab-and-go meals, check the portion sizes and nutritional information to ensure you're eating the right amount.
- At Restaurants: When dining out, consider ordering two appetizers instead of a full meal to control portions while enjoying a variety of dishes. Also, check if the restaurant offers half portions, which can be a great option for reducing portion sizes without sacrificing flavor.
8. Ready for Healthy Habits? Meet With a Gatineau Dietitian Nutritionist!
By following these tips from dietitians in Gatineau, busy professionals and families can develop healthy eating habits, even on the go. Incorporating strategies like meal prepping, choosing nutrient-dense foods, and being mindful of portion sizes can significantly improve your overall well-being long term. With plenty of local grab-and-go options, maintaining a balanced diet doesn’t have to be time-consuming.
If you need personalized advice or guidance, consider making an appointment with a Gatineau registered dietitian today to help tailor a nutrition plan that fits your lifestyle!
