Small Business Owner Nutrition- Meal Preparation Keys to Success




Five Meal Preparation Essentials

These are my favorite five items to keep on hand that will save you time and help set you up for a successful week.

By stocking these items at the beginning of the week, you will have easy access to them, making it more like you will choose them over convenience foods or fast foods.

1.   Yogurt

I choose Low Fat or Fat Free Plain Greek Yogurt as healthy breakfast or snack option. It is an easy item to reach for when you are on the go and the only Preparation required is purchasing them.

I recommend avoiding flavored varieties as they can be high in sugar, but you can add flavor by adding fruit to yours.

2.   Veggies:

At the beginning of the week, I pretend that I am preparing a crudité platter for a party. I cut up non-starchy vegetables, such as tomato, cucumber, carrots, peppers, and zucchini to munch on throughout the week.

If you take the time to cut up your veggies and make them accessible, you will be more like to reach for them for a crunch instead of chips.

3.   Fresh Fruit and Frozen Fruit:

 Keeping fruit on hand makes for a quick an easy snack. Having it readily available will make it the easy choice when you are craving something sweet.

Placing the fruit at eye level in your fridge, rather than keeping it in a bottom drawer will make it more available to you. Also, frozen fruit is a great option to keep on hand for a sweet and frozen treat. Eat on it’s own or mix with yogurt. Just make sure the only ingredient on the frozen fruit label is the fruit you are buying.

Avoid varieties that have added sugars or flavorings.

4.   Low Fat Cheese Sticks:

 Low Fat Cheese Sticks are high in protein and make for an easy grab and go options when you are on the run.

If you pair with a piece of fruit or some whole grain crackers and veggies, you will find yourself with a very balanced snack to keep you going.

5.   Nuts:

 Keeping Nuts on hand for snacking or including in a meal can be a very simple way to incorporate protein, healthy fats, and fiber from one super food.

Choosing almonds or walnuts are a great choice as they have the greatest amount of healthy fats of the different nut varieties. Just make sure to watch the portion and avoid consuming more than a handful of nuts at a time.

This is also an excellent item you can keep in your desk, bag, or car for on the go snacking.

Related articles:

Part 1: Meal Preparation: The Secret to a Successful Work Week

Small Business Owner Productivity is an Ounce of Prevention

Understanding and Serving Your Customers

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About the author

Gena Seraita

Gena Seraita is a Registered Dietitian based in the New York City area. She received her Bachelors of Science in Dietetics and from the University of Delaware in 2010 where she also completed her Dietetic Internship. She has years of experience working in top ranked hospitals providing nutritional care to acutely ill patients which she incorporates into her overall practice. She uses her experience to help clients achieve balance and create positive relationships with food that go beyond fad diets to achieve a healthy lifestyle. Gena remains focused on providing nutritional advice that is founded in evidence-based science and is currently pursuing her Masters Degree in Clinical Nutrition from New York University. Instagram Handle: @genaseraita_rd and Twitter: @GenaSeraitaRD