The busy diet is for you if you are away from home all day. This is where the easiest way to boost yourself is with an unhe althy snack. And then the spiral begins to wind up - poor nutrition worsens he alth, has a negative impact on well-being and work performance. Check what the busy diet is about.
Wondering why you needa diet for busy people ? You leave the house in a hurry and without breakfast, you are stopped by a traffic jam on your way to work. Then one coffee, the other to cheat an empty stomach for a moment. Eventually, the hunger becomes so unbearable that you reach out for anything. You have a bar, a few chocolates at your fingertips, and they are the ones that most often satisfy your hunger. It happens that you go without food all day. At home, before you prepare a meal, eat a few cakes, you must somehow satisfy your greatest hunger. And it doesn't have to be that way. There is another way out - simple, tasty and cheap!
Diet for the busy: iron SOS set
If even a few days a month look similar to you, you need the SOS nutritional kit! It will save you from reaching for caloric snacks. You can keep your package at home, at work and even in the car. It is also worth preparing it in a portable mini version, for a purse. How to prepare such an emergency kit? Choose products that you like and can be included in the desirable in a rational diet. It is also important to store these products for several days.
- A little carrot or tomato juice. Carrot puree is one of the best sources of beta-carotene - provitamin A necessary for skin regeneration and good vision. Tomatoes provide lycopene, an important ingredient in the prevention of cardiovascular disease. Interestingly, there is more of it in tomato juice than in fresh tomatoes.
- Wholegrain wasa type bread or extruded wafers, e.g. made of brown rice. Wholemeal crispbread provides insoluble fiber and complex carbohydrates. The basic source of energy in the body - glucose, is released from them gradually, which inhibits sudden hunger pangs and facilitates the process of fat burning.
- Nuts - a source of unsaturated fatty acids and vitamin E beneficial to he alth, which protects against aging.
- Dried or fresh fruit (apple, mandarins) - enrich the menu with soluble fibercleansing the body of toxins. They will provide vitamins and minerals.
Such a set does not even require refrigeration. No matter where you are, you can always reach for a product from the SOS package. You can also include a small can of canned peas or corn in the kit. Such vegetables have lower nutritional value than fresh ones, but in times of hunger they are a better solution than unhe althy fatty or sweet stuffers.
Diet for the busy: tasty sandwiches
In the morning you love to enjoy the last moments of sleep, so you run out of time to eat breakfast, not to mention preparing sandwiches for work. It is a pity, because breakfast protects against wolf hunger in the evening, and a homemade sandwich often turns out to be the only solid meal throughout the day. Can a sandwich really replace a valuable meal? Of course it can! The trick is to compose it properly. If you have difficulty getting up, take a few minutes to get your sandwich ready for work in the evening. All you need to do is pack it well and store it in the refrigerator overnight. How to compose it?
- Choose whole grain bread - graham, graham, traditional rye bread or pumpernickel bread. Bread is a source of carbohydrates from which we should derive more than 50 percent during the day. energy.
- Remember about wholesome protein. The share of energy derived from proteins should not exceed 15%. It is primarily needed for the regeneration of the body. Meat and cold cuts, dairy products, fish and eggs are excellent sources of wholesome protein.
- If you are opting for cold cuts, choose the ones with the lowest fat content, poultry or veal. A perfect solution is to use cooked meat in sandwiches, e.g. the one that was used in soup stock. Cured meats usually contain various chemical additives that allow to extend the shelf life, increase efficiency, and improve the aroma and taste. A serving of homemade meat is by far the he althiest choice.
- Yellow cheeses should be eaten in moderation, although they are an excellent source of protein and calcium, but they are high in calories. Add a small amount of cream to the cottage cheese, the fat it contains, namely vitamin D, improves the absorption of calcium in the body. You can mix the curd as a paste with fish: tuna, mackerel, sardines, sprat, or eggs. To season the paste, it is worth using fresh chives, dill and radish.
- ATTENTION! If you don't have cholesterol problems and if you like it, spread a little butter on the bread. You can also sprinkle the sandwich with a few drops of olive oil just before consumptionor linseed oil. To reduce the amount of fat, choose grated horseradish, mustard or hand-made avocado paste for spreading.
- Remember to add vegetables. Vegetable sprouts are excellent - a real we alth of vitamins and minerals. It's also worth adding lettuce to your sandwich if you get bored with traditional butter, try arugula, lamb's lettuce, romaine lettuce or spinach leaves. The taste and nutritional value of the sandwiches will be enriched by fresh or dried tomatoes.
There is nothing like home-made soup
You love eating hot dishes and you can't imagine your day without at least one hot meal? Don't you have a microwave at work to warm up your dinner? Buy a small thermos bottle (250-500 ml) and save 30-40 minutes in the afternoon or evening to prepare a tasty soup. Soups are a dish that we often ignore. Meanwhile, they provide the necessary nutrients, are filling and warming up perfectly. All you need to do is add a piece of meat, a large portion of vegetables and a nutritious meal is ready. If you like thick soup, add wholemeal pasta, brown rice or porridge. No powdered soup can match the homemade one. And the thermos will be useful as a container for soup.