Fast-track nutrition: eat healthy, even while watching the clock

Vibrant Life, March-April, 2004 by Barbara Anan Kogan

Keep herbs, spices, and an assortment of dried fruits, nuts, and seeds handy.

Raw fruits and vegetables should always be within reach. These will keep for about one week. Any left by the end of the week can go into omelettes, rice pilafs, or soups.

Finally, stock a collection of low- or no sugar cereals, honey--especially if it's native to your geographic area--a good selection of Asian sea vegetables, and your favorite low-preservative, low-sugar wheat-based breads.

Once you have all of these items in place, you'll be amazed at how colorful good nutrition really is.

Nutrition on the Run

Now, let's take a look at your hectic day with these preparations in place.

BREAKFAST:

* Two slices of bread (banana or zucchini-nut are delicious) toasted, or a whole-wheat muffin with real, no-sugar-added fruit spread.

* Fresh, raw apple. * Plain yogurt with swirl of honey on top.

* Smoothie (in blender, mix 4 ounces soft tofu, 1/8 cup honey, diced melon or berries, 1/4 cup fruit juice, dash of cinnamon).

* Bowl of cereal with milk or soymilk. Total preparation time: 5-10 minutes!

SNACKS:

On your way out the door, grab one or more of these midmorning or mid-afternoon treats that will fight back the urge to fill your stomach with unhealthy alternatives:

* Homemade trail mix--a tasty blend of dried fruits, nuts, seeds, and raisins. (Warning: anyone sitting beside you will beg for some. Keep in your desk drawer, bag, or locker. Consume discretely.)

* Nonhydrogenated tropical dried banana chips, lightly salted green banana chips, or Amazon gluten-free chili chips.

* Fruit sweetened cookies (try the lemon).

* House of David Bible Bars--organic nutrition bars made with wheat, barley, raisins, honey, figs, pomegranates, and olive oil.

* Washed mini vegetables, such as baby carrots, zucchini, teardrop tomatoes, spinach, or radishes. Regular-size carrots or celery sticks work great too, except they're very noisy!

* Fresh fruit, such as a banana, apple, apricot, or pear. Juicier options include a peach, plum, or orange--all National Cancer Institute's "eat five a day" foods.

* A cold, refreshing glass of soymilk enjoyed plain or blended with fruit juices.

Total preparation time: 2-3 minutes just before running out the door.

LUNCH:

These at-your-desk foods will keep your energy levels up all afternoon.

* Soynut butter sandwich.

* Assorted vegetarian spreads from your fridge with crackers or a mini baguette. Try one of eight Wild Garden hummus dips, a low-fat option great with pita bread or crackers.

* Leftovers from last night's dinner if microwave is handy.

* Soups or stews with five-day shelf life after 45-60 minutes of cooking time. Can be eaten at room temperature.

Total preparation time; 5-7 minutes at home.

DINNER:

Restore energy loss from your busy day with temperate amounts of these yummy foods.

* Go ethnic. Enjoy Indian, Asian, Italian, and Middle Eastern cultures via tasty doses of rice, pasta, or couscous served with assorted vegetables and beans. This combination balances proteins, carbs, and fats. You'll find that vegetable biriyani, stir-fry, and pasta primavera often taste better on day two or three. (FYI: If you took the time to fill your Crock-Pot with dried beans, water, and a touch of seasoning in the morning, you could enjoy the deep, rich flavors of a slow-cooked dish that night!)