Clean-Eating tips for people who have no time to cook. Athletes diet is very demanding: you need to make sure that you eat low-fat foods, increase protein and carbohydrates intake, eat specific times of the day and pay attention to food ingredients.
No time to cook? No problem!
For those of you who have the time, or someone to take care of your meals, the only thing you have to do is to follow the diet instructions that have been given to you. But what about the rest of us who have no time to prepare meals, there is absolutely no time to cook and there is nobody around to help? Well…first of all, don’t panic! There is a solution to every problem. The main goal is to maintain a balanced nutrition and exercise.
Start your day with a good breakfast
As it is well known, breakfast is the most important meal of the day. It should be a complete meal, meaning it should provide the organism with the amount of energy (calories) needed, all the necessary nutrients and at the same time keep you full for a long time. The ideal breakfast for feeling full longer should contain protein (dairy products low in fat, eggs, salmon, turkey) and plant fibers (whole grain cereals, fruits, or and vegetables). Depending on your needs, you can combine the above and create a number of different breakfast dishes to keep it interesting.
Do not skip in between meals
Always carry with you healthy snacks. Fresh or dried fruits, cereal bars, unsalted nuts fit in your bag/backpack and at the same time are easy to preserve and withstand heat. You can easily find or buy milk or yogurt low in fat, even in kiosks. In case you have forgotten to get your supplies from home, just stop in a grocery store and buy some fruits or prepared fruit salads.
When you are forced to eat out, try to choose a protein source low in fat, like fish, chicken, turkey, and tenderloin with a carbohydrate source like rice or pasta and a mixed salad or roast veggies. If you want to eat light, order a vegetable salad with katiki or croutons or rusks. In case you can eat only take-away food, choose a whole wheat bread baguette with chicken fillet, or egg, tuna or salmon and many vegetables (tomato, cucumber, pepper, lettuce, mushrooms).
A food-specific diet program is easy to follow even if you are away from home for the most of the day. Solutions can be worked out as long as you are determined to stick to your plan. A little effort is all that’s needed.
References: 1. American Dietetic Association, Eat Right, Sports, Cardiovascular and Wellness Nutrition, Nutrition Fact Sheet, Issue 2, May 2010, www.scandpg.org 2. AIS, Sports Nutrition, Australian Sports Commission, Nutrition For Travelling Athletes, Updated 2009