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.
• Approximately 40% of Canadians skip breakfast, increasing their risk for morning fatigue.
• People shop once a week and use the same 10 recipes and 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.