EATING FOR PRODUCTIVITY: TOP 5 HEALTHY FOODS BUSY PEOPLE SHOULD STOCK UP

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I was complaining to Lila the other day about keeping up with healthy eating & how tiring it can get sometimes.

“The question is not that we do not wish to eat or feed our family healthy but where is the time?” Lila responded and I could relate to it quite well.

 I work with a lot of busy women in my role as a Child Nutrition Educator; sometimes it feels so easy to preach but hard to do. I am a busy entrepreneur myself.

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Sometime ago my housekeeper had to travel home for a family function. She was away for a longer time than usual. How then do you meal prep healthy meals when you have babies & toddlers without a housekeeper or chef? At the end of the day, we all eat on the go most of the time and hey! Your purse feels the heat.

 In a chat with Adeola Adeleye, a registered dietician at Praadom Dietary, I asked about the effect of the right nutrition on our mental health & productivity.

 According to her, food plays a crucial role in our mental health and wellbeing. For instance, foods that are high in omega 3 fatty acids e.g mackerel, salmon are excellent in prevent and managing depression and common related mental illnesses. On the other hand a diet high in saturated fat and sugar e.g sausages, pasties, pastries cookies have been linked to a higher incidence of Alzheimer's diseases, amongst others.

A diet high in B vitamins , magnesium , Vitamin D and iron e.g cereals, whole foods like rice, fruits and vegetables like carrots , apples ,berries, citrus fruits , phytochemicals in green tea, iron in lean meat and beans have been shown to reduce incidence of schizophrenia and anxiety.

In addition to this, I believe we should be conscious of the social results of our diet choices to.

Let’s get social; did you know that foods which contain high added sugars, alcohol & caffeine hasten the aging process, mood, and productivity level at work?

As a young, working woman, I have noticed over time that no matter how busy we get, the quality of food we eat is determined by what we stock up in our fridge, pantry and deep freezers.

It takes a deliberate effort & bit of planning ahead. It doesn't matter if you have a chef or housekeeper; I’m sure these 5 food groups can help you maintain a healthy diet, even as a busy person. If I can do it, you can too.

1. Sautéed Veggies: It could be steamed spinach or a combination of carrots, broccoli, green peas, kidney beans, sautéed or steamed with spices such as ginger, garlic & parsley.

Whenever you manage to cook rice, yam or plantain, all you need is dish a side of sautéed or steamed veggies with your stew. It is important to not overcook the veggies otherwise the essential nutrients could diminish.

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2. Steamed Beans: Steamed beans works perfectly as a side with most choices of primary carb-based foods. If you're on a low-carb diet and you struggle to keep up, steamed beans & sautéed veggies in your fridge can help you stay on track.

 You may choose a varied option from black-eyed beans, chickpeas, or soya beans. These are also great for babies and toddlers too.

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 3. Healthy snacks: A recent research by the Oral Health Foundation reveals that the snacking culture has been on the rise with new work-from-home lifestyles of millennials. In a May 2020 report, it indicated that two-in-three (61%) under 35s admit they are now eating more often in between meals.

 Snacking has also risen amongst families with younger children. Seven-in-ten families (70%) with children under five are reporting more snacking in the household. 

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 Mindless snacking could be as bad as eating unhealthy as most snacks are laden with excess sugars & fillers. This is why stocking healthy snacks is key.

 Some of what I recommend are Dried Fruits snacks, Trail mixes, Date fruits, Popcorn, Dark chocolates, Sliced Cucumbers & carrots, Apples which may be served with peanut butter.

4. Smoothie packs:

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I love to juice, but the mere thought of peeling & preparing the fruits each time bothers me.

So what do I do?

 I buy the fruit selections, prep all at once and portion into zip lock bags.

 Portioning into smaller chunks really do help if you cannot prep fruits and blend same time.

If you however choose to do so, that’s also great. I got mini bottles I blend all smoothies & juices of various flavours and stock up the freezer.

 In a whole month or weeks, I could go without fizzy drinks or soda; even when I do, it is always in moderation or to satisfy a momentary craving.

5. Grilled Proteins: Try grilling, pan-frying or steaming proteins such as Fish, Beef, and Tofu ahead.

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Anytime I have prepared protein choices, it saves me the stress of thinking what to cook. Imagine a dinner of Steamed Beans, or Rice with Ugu leaves or Spinach, and a side of stewed fish.

I hope you admit that we stock up in our fridge & pantry influences our choice of meals.

I believe these options would help you plan ahead and enjoy eating healthy with your kids & family.

Investment in nutrition is a worthy investment.

About Toyin:

Toyin Onigbanjo is the Founder & Chief Executive Officer at Augustsecrets, a child nutrition company that produces a range of traditional natural cereals; Jaden’s Meals to promote healthy nutrition for babies & young children.

 Oluwatoyin is an award-winning Child Nutrition Advocate, Family enthusiast, entrepreneur and gender advocate for women empowerment & all-round wellbeing.