Sport Good Nutrition - Pressed for time

Sport Fitness
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Scout200

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Hey all, I need some advice..

Right now, I’m trying find a way that works well for me and my busy (and typically hectic) schedule.

Usually in the mornings, I don’t have much time to do anything besides get my family and I ready to head out the door… let alone, cook. I know it’s all about time management and dedication but do you have any advice about eating nutritionally while being pressed for time?

-Scout
 
PLAN...

it's that simple... I can tell you what I'm going to eat for the next 9 days. Planning it out took me about 30 minutes, on one evening last week. Once you get used to planning stuff out in advance, and writing it down, you can eat pretty much the same foods most days but on a rotation (which also makes shopping easier).

Taking it one step further you can always pre cook some foods and store them in the fridge, and if you cook (which I do and most meals are cooked AND eaten within 15 minutes) pre-cut all your portions and freeze them, so you simply have to re-heat/defrost and cook, then eat!

The more you plan the easier things are. Also if you're out for the day take at least three meals with you and you'll never have to worry about what to eat again!
 
Yes, I'd second that: plan in advance. Its all too easy to opt for the 'wrong' foods which are normally high calorie, high sugar and leave you wanting more 20 mins later even when you have no real need for any more calories.

Take a few mins to just think about wholesome posative foods, its not hard, we have most of them ingrained into our brains. Fruit, vegetables, low fat, low sugar, wholegrain, multigrain, lean meat and fish. Then think about what you like or can manage of those options before planning it in and also planning a time to put it together.

If you are un a hurry in the morning, a quick 30g of oats, in a bowl, fill with water or milk and microwave for 2 mins, instant bowl of porridge. Or if that takes too long, get a granary roll, stuff with some ham and you have a quick easy breakfast- spread with a low fat version of cream cheese instead of butter and you've saved yourself a few calories.

Lunches are easy: precook a tuna pasta at the weekend, it should last 2-3 days, halfway through the week cook up something else and separate out into portions.

Dinner similarly: cook up a massive pot of something like mince meat with plenty of veg or a curry, chilli or a fish bake, separate into portions and freeze: if you did this every day for a week you'd have up to 7 weeks of meals for dinner.

If your struggling with kids, ask them to do what they can to prepare their own stuff (within reason) kids like having responsibility if it comes with reward so show them some respect and admiration for what they do and if possible a treat to work to if they do this every day or week.
 
darren187 said:
PLAN...

it's that simple... I can tell you what I'm going to eat for the next 9 days. Planning it out took me about 30 minutes, on one evening last week. Once you get used to planning stuff out in advance, and writing it down, you can eat pretty much the same foods most days but on a rotation (which also makes shopping easier).

Taking it one step further you can always pre cook some foods and store them in the fridge, and if you cook (which I do and most meals are cooked AND eaten within 15 minutes) pre-cut all your portions and freeze them, so you simply have to re-heat/defrost and cook, then eat!

The more you plan the easier things are. Also if you're out for the day take at least three meals with you and you'll never have to worry about what to eat again!
Click to expand...

Hey Darren,

I really like your suggestion to "plan".. I try to plan dinners within the week but on several occasions, have had unanimous votes from the kids that they "don't want that" and end up changing things - last minute. lol!

-Scout
 
summer123 said:
If your struggling with kids, ask them to do what they can to prepare their own stuff (within reason) kids like having responsibility if it comes with reward so show them some respect and admiration for what they do and if possible a treat to work to if they do this every day or week.
Click to expand...

Hey Summer,

That's a great idea! I know my kids take great pride in completing certain tasks but I haven't really incorporated that into the kitchen (quite yet)...
Thanks for the tips!!

-Scout
 
heheh, I know what you mean and I know it's easier said than done sometimes, especially when kids need feeding... I often find myself cooking a completely different lot of food at meal times, sometimes three lots!
 
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