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How To Eat Well in Hectic Times

By Laurin Wolf

Eating healthfully is a lot easier when things are slow-paced. But when is the life of a student mellow?

Busy days with irregular schedules can make sitting down to well-rounded, consistent meals challenging, and high stress levels can lead to overeating—or skipping food in lieu of more studying. In a recent Student Health 101 survey of over 1,200 students, 77 percent indicated that “lack of time” was the biggest barrier they faced when trying to eat well.

With exams and holidays right around the corner, you’re probably stressed, cooped up studying, and confronted with treats everywhere. Here are some tips for sticking with healthy eating even when things get hectic.

Plan, Plan, Plan

As they say, “The best offense is a good defense,” and this is true for healthy eating when you’re busy. The key is to prepare and know where to find healthy foods, so that the unhealthy options don’t feel like your only choice. Ever feel like you are SO hungry that you can’t wait another minute to eat, but the only thing convenient and fast is a greasy burger or free mini-donuts?

With a little bit of planning, you can always have access to healthy options. In fact, 59 percent of respondents to the Student Health 101 survey reported that preparing healthy meals and snacks ahead of time is what helps them the most when making better food choices.

Spend Time to Make Time

Take some time during a less hectic time of the week—say, Sunday afternoon—to plan out your meals for the coming days and do some prep work.

Tabatha S., an online student at Ohlone College in Fremont, California, suggests, “If you take night classes, plan your meals out ahead of time. I make enough spaghetti or enchiladas to last a couple of days. I put some in the refrigerator for that night and freeze the rest so they can be reheated.”

You can chop up veggies, hard-boil a batch of eggs, bake some chicken or tofu for use on salads, and pre-make some brown rice (a huge bag is very cost-effective) or a whole box of pasta. These can be mixed with a variety of toppings for quick meals.

If you’re grabbing lunch at a café, buy an extra meal to eat later or save half in a reusable container for a quick dinner.

Snacks are another big part of eating well during hectic times. When you’re on the move all day, chances are good that you won’t have the chance to make a pit stop at your pantry. So again, a little pre-planning goes a long way. Tabatha recommends prepping a few options if you know you’ll be away from home for a while. She says, “Pack a light lunch or snack, such as a granola bar or a peanut butter sandwich.”

Fill your bag with enough healthy food to get you through the mid-morning munchies and the late afternoon slump, and you’ll have more energy and stay motivated. You’ll also be more likely to stay away from the sugar and salt-filled calorie bombs in convenience stores or fast-food joints.

Keep It Simple

You may be really good at whipping up gourmet-inspired dishes when time is ample. However, when you’re scrambling for a meal at the end of a chaotic day, it’s important to remember that simple is just fine, too.

José D., a graduate student at Columbia University in New York, New York, shares, “In lieu of a detailed multi-step recipe, I will prepare simple yet complete meals that include fiber-rich frozen or pre-chopped vegetables, healthy fats (olive oil, avocado), and an easy-to-prepare protein.”

While simplicity is key, nutritional value should be a part of the equation too. Aim for balanced meals that contain whole grains, vegetables, and protein. Adding pre-cut veggies or precooked chicken can help round out a packaged meal. For example, José says, “This prevents me from falling into the trap of preparing a go-to, incomplete meal, such as microwave macaroni and cheese.”

This approach can also be used in the morning by adding frozen fruit and nuts to your grab-and-go breakfast shake or usual bowl of cereal.

Use Your Smarts When Eating Out

When you do find yourself in need of fuel on the go, seek out healthy options instead of settling for candy, chips, or soda. Many fast food chains, convenience stores, and coffee shops offer pre-made salads, wraps, packaged nuts and fruit, string cheese, smoothies, and hard-boiled eggs.

The best options are typically the least processed ones. Look for short ingredient lists, and check out nutritional information if offered. You can also be creative: ask for a plain potato, unbuttered whole-grain toast, or a tortilla. Top them with your choice of vegetables and lean protein.

If you must use a vending machine, look for crackers with peanut butter, dried fruit, animal crackers and some nuts, and seltzer or water. Most sodas have caffeine and lots of sugar, which will give you a spike of energy, but then you’ll crash.

Treat Yourself

Good news: having small portions of your favorite treats is part of living a balanced life. Food is to be enjoyed! Feeling deprived can result in going overboard if you’re stressed, and the sugar in sweets can give you a temporary high, but soon your blood sugar will take a dive, and you’ll feel worse.

When you do indulge in something decadent, choose something that you really, really enjoy. You can also make plans with friends to enjoy something yummy. Knowing you’ll have some downtime and a treat gives you something to look forward to… other than more work.

When your days are hectic, you can still fuel your body with real, whole foods. Pick and choose ingredients and meals that will provide lasting energy. This will help you concentrate, and will put you in a positive state of mind. These are good conditions for studying, and also for spending time with family and friends after your exams and assignments have all been handed in.

Take Action!

• Plan ahead. Pack healthy ingredients from home or choose healthier ones on the go.
• Cook in bulk when possible. Schedule some time to prepare your food in advance.
• Buy bulk items. Oatmeal, pasta, rice, and other grains can be stored for long periods and cooked in large batches.
• Don’t be shy about carrying portable snacks and meals. Use baggies and reusable containers to pack leftovers and store future snacks.
• Balance whole grains, protein (cheese or hummus, for example), and fiber-rich veggies and fruit.

LAURIN WOLF is a writing major and senior at Johns Hopkins University.

Make-Ahead Meals

There are lots of nutritious, affordable foods you can make ahead (at home or with food found easily in most convenience stores and cafés). Here are some ideas:

• Chop celery, carrots, and broccoli. Dip in hummus and eat with whole-grain crackers or bread. 
• A sliced-egg sandwich is easy and hard-boiled eggs can be carried in your bag for the day, unrefrigerated (as long as you don’t use mayonnaise). Place the egg on whole-grain toast with a handful of spinach and/or other veggies. 
• Bring a banana and nuts or seeds for a satisfying snack. 
• Pack a sliced apple, a dollop of peanut butter, and a baggie of air-popped popcorn.
• Mix pasta and your favorite raw veggies with vinaigrette. Add hard-boiled egg or chilled chicken if desired. 
• Take along light string cheese, grape tomatoes, an orange, and whole-grain pretzels. 
• Place a few cups of shredded wheat cereal (or your favorite unsweetened variety) in a plastic bag. Mix in dried fruit and nuts. 
• Pick up a large container of nonfat yogurt (Greek-style has even more protein.) Scoop a serving or two into a portable bowl and top with sliced banana, sunflower seeds, raisins, and a bit of granola. 
• Make “refrigerator oatmeal,” as suggested by Chelsey T., a graduate of Wheaton College in Norton, Massachusetts.

Overnight Oats

Submitted by Chelsey T., graduate of Wheaton College.

Ingredients:

• 1/3 cup rolled oats (The store brand will be very cheap.)
• 1/3 cup plain 0% fat Greek yogurt (or your favorite flavor of Greek or regular)
• 1/3 cup almond milk or milk of choice
• 1 Tbsp. cocoa powder (optional)
• ½  or whole mashed banana
• 1 tsp. of sugar or other sweetener, to taste (especially if you add cocoa powder)

Directions:
Mix ingredients together. Refrigerate overnight. Top with ½ cup frozen berries and ½ Tbsp. peanut butter or chocolate-hazelnut spread, if desired. Enjoy!

Enhance Precooked Foods

When time is tight, it can be tempting to heat up a frozen pizza or microwave quick bites, such as mozzarella sticks or chicken fingers. There are ways to utilize precooked foods without sacrificing nutrition. Here are some tips:

• When heating up canned tomato soup, add some frozen vegetables and beans to complete the meal. Kidney beans and corn compliment the tomato base. Look for low-sodium soups, too.
• Buy a frozen cheese pizza with a whole-wheat crust. Top with spinach, tomato slices, peppers, and your favorite lean protein.
• Round out pre-packaged oatmeal packets with banana and almond butter.
• Cook ramen noodles without the seasoning packet. Mix with all-natural peanut butter and a dash of soy sauce to create a healthier noodle dish. Combine with a frozen vegetable medley for an added nutritional kick.
• If preparing boxed macaroni and cheese, ditch the butter. Use two to three tablespoons of plain Greek-style yogurt and supplement with milk for a creamier (and more healthful) meal.

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