If you’re one for having a jam-packed daily schedule, chances are that staying on top of your nutrient intake has kind of boiled down to just setting notifications to take supplement pills at regular intervals. And whilst relying on supplements may work for some, foodies can generally agree that in the long term, it feels much better to revisit your relationship with the food that you eat throughout the day, and find new ways to ensure that your meals bring joy to both your mind and body.

But how can we streamline seeing to all of our nutritional needs throughout the course of our busy work week? We’ve taken it upon ourselves to compile a list of 5 quick and easy ways that you can effortlessly boost your nutritional intake every day and on a long term basis.

1. Blended breakfasts for getting your daily fruits and vegetables

Blenders are amongst our favourite kitchen appliances here at HOLR, as they can be an incredibly versatile addition to any modern kitchen set-up. On top of being an essential appliance for making cocktails at home, one of their other primary benefits is that they can be used to make filling and effortlessly nutritious breakfast smoothies.

Green smoothies made using vegetables like celery, spinach, and kale, allow you to grab your daily recommended serving of veggies without having to crunch down some carrotsticks for lunch. As smoothies can also be made sweet with the addition of fruit, your green smoothie likely won’t have to taste like lawn clippings either! 

You may even decide to go a step further and add some heart-healthy herbs and gut-friendly grains to your smoothie too. Adding ingredients like chia, acai and ginger to your morning smoothies can ensure that you start each and every day with a heaping of antioxidants and anti-inflammatory goodness, setting you up for a day of natural strength and elevated energy levels without having to resort to a double shot espresso.

 

2. Make your own sauces and dips

Did you know that there’s roughly 25g of sugar in just a 100g serving of ketchup? And the same can often go for the pre-seasoned bottles of branded pasta sauce or salsa that you’re keeping in your pantry. 

Nutritionists know all too well that store-bought sauces and dips can often have exponential amounts of sugar when compared to their homemade equivalents. Considering that these food items can be made with minimal ingredients and minimal effort to boot, there’s no reason as to why you can’t start making your own healthy pasta sauces, dips, and even soup mixes to ensure that you know exactly how much sugar you’re taking in every time you help yourself to some chips and dip.

You can use your blender to make your own sauces, but a dedicated food processor may be better suited to achieving the perfect consistency for a satisfying tzatziki or avocado dip.

 

3. Meal prep on a routine basis

Many full-time workers struggle to find the time to prepare their lunch every day, resulting in their lunchtime being spent running around town to secure a quick and easy take-away meal option, or even resorting to food delivery apps, which may prompt overeating.

Hands down, the best method of ensuring that you’re sitting down to eat a nutritious and balanced lunch every day is simply to make it yourself, whether this means setting some time aside every evening to pack yourself a sandwich and a piece of fruit, or doing a big bulk cook on the weekends to make sure you’ve got a warm meal prepared for every night of the coming week.

And that’s exactly the thing about meal prep: there’s no single approach that works for everyone. Finding the meal prep habits that work for you may likely take some trial and error, but when you finally do find the perfect approach, you’ll be sure to start feeling the benefits of eating wholesome and homemade meals every day in next to no time at all.

4. Incorporate whole grains into your diet

Fibre consumption can play an important role in keeping us feeling balanced and fulfilled from day to day. Eating enough dietary fibre can help keep our digestive system on a fairly regular cycle, meaning you won’t have to worry about dealing with digestive discomfort at the worst of times. Alongside this, individuals who are consistently able to meet their recommended daily serving of dietary fibre can enjoy a myriad of additional health benefits, including a significantly decreased risk of developing heart disease and type 2 diabetes. 

You can boost your fibre intake by adding wholegrains and nuts, seeds, or legumes to your diet wherever possible. Simply swapping out your white bread for wholegrain or multigrain alternatives can already make a world of difference. Alongside this, however, you can also indulge in some homemade lentil soups or even enjoy yummy treats like baked falafels!

 

5. Find snacks that are quick, easy, and nutritious 

Finally, maintaining a balanced diet doesn’t mean that you can’t enjoy some delicious snacks every now and then. If you’d like to enjoy pre-made snacks, bags of baked chips or lightly salted corn chips can make for a guilt-free treat that you can enjoy at any time of the day.

Other fantastic snack ideas include rice cakes, sushi rolls, veggie tortillas, and rice paper rolls. Both of these small snack foods can be made in a matter of minutes from the comfort of your own home. You may even decide to take some rice paper sheets or tortillas, salad, and premade protein fillings to work so that you can craft your own rice paper rolls right in your office kitchen. 

 

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And there you have it! 5 easy ways to see to all your mind and body’s nutrition needs on a daily basis. Feel free to adopt any and all of these nutrition hacks as a part of your ongoing personal wellness ethos.

Before we go, we’ll leave you with one final tip. Maintaining a balanced diet is best achieved by focusing on lifestyle changes rather than opting for diets with end dates, as these tend to seriously cut corners. If you decide to instead make an ongoing commitment to your health and nutrition, you’ll be more likely to enjoy a healthy, balanced diet and lifestyle in the long term.