Back to Basics: Refresh Your Nutrition Habits

"What’s for dinner tonight?" If you're tired of asking (or hearing) this question, then meal planning is the solution you've been seeking. Meal planning is the process of deciding in advance what you'll eat throughout the week. By planning out your meals in advance, you're better able to make healthier choices, stick to your budget by estimating the cost of groceries beforehand, and avoid last-minute meal decisions that often lead to drive-thru windows or take-out deliveries.

You can even take this planning process one step further with meal prepping, which involves cooking your future meals and snacks ahead of time. (We’ll talk more about snacks later.) Then, you can simply portion and label your meals, store them in the refrigerator or freezer, and eat them at your leisure without having to cook every day. One or two meal prep sessions per week can save you a lot of time in the long run.

Nutrition experts recommend these eight steps for meal prep and planning²:

1. Choose a specific day of the week to: 1) plan the menu, whether week by week or for the whole month, and write out your grocery list 2) food shop, 3) do meal prep, or most of your cooking. Some of these days may overlap if you choose, but breaking up these tasks may help keep meal planning manageable.
2. As you find favorite ‘prep-able’ meals, or your menus become more familiar and consistent, watch for sales and coupons to stock up on frequently used shelf-stable ingredients like pasta, rice, and other whole grains, lentils, beans (canned or dried), jarred sauces, healthy oils, and spices.
3. On your meal prep day, focus first on foods that take the longest to cook: proteins like chicken and fish; whole grains like brown rice, quinoa, and farro; dried beans and legumes; and, roasted vegetables.
4. Also consider preparing staple foods that everyone in the family enjoys and which you can easily add to a weekday meal or grab for a snack: washed greens for a salad, hardboiled eggs, a bowl of chopped fruit, cooked beans.
5. If you prefer not to pre-cook proteins, consider marinating poultry, fish, or even tofu on your prep day so that you can quickly pop them into the oven or stir-fry later in the week.
6. Multi-task! While foods are baking or bubbling on the stovetop, chop vegetables and fresh fruit, or wash and dry salad greens for later in the week.
7. When you cook a recipe, make extra portions for another day or two of meals, or to freeze for a different week. Be sure to date and label what goes in the freezer so you know what you have on hand.
8. For lunches, get a head-start and use individual meal containers. Divide cooked food into the containers on prep day.

Looking for quick meal ideas? These free recipes are designed for those of us who don’t have hours to spend in the kitchen.

Other benefits of meal prep include:

• Saves time
• Helps with portion control
• Contributes to a more nutritionally balanced diet
• Reduces stress by helping us avoid making last-minute decisions about what to eat

Eating Healthier

One strategy to help you start eating healthier is learning how to cook better versions of your favorite foods. Start simple—try swapping out one ingredient with a more nutritious alternative each week.

An easy way to boost your intake of fruits and vegetables is by slowly adding more pops of color to your plate. If you're not sure which fruits and vegetables to incorporate into your diet, try exploring this seasonal food guide to find healthy, colorful produce near you. Once you see what’s available in your area, slowly start adding those ingredients into your favorite meals. Planning your meals ahead of time and following these healthy eating tricks can help you eat better, reduce food waste, and save money.

If you eat meals at work, meal planning and prepping are especially important if you want to maintain your healthy habits away from home. Unhealthy snacking can be a particular challenge at work; it's easy to over-indulge when coworkers bring in treats. It's also easy to give in to temptation from vending machines that are constantly enticing you with sweet and salty choices.

Remote workers face these same challenges and are often more susceptible to munching on snacks all day due to a combination of boredom, stress, and having easy access to their kitchens. Remember, nutrition isn't about eliminating “bad” foods; it's about balance, portion control, and mindfulness.

Try these smart snacking strategies:

Plan ahead – The same way prepping meals like lunch or breakfast keeps you on track, prepping snacks can support your nutrition goals too.

Keep snacks out of your working space – Remove snacks from your designated work area—out of sight, out of mind.

Slow down – Try to practice more mindful eating habits during the workday. Mindless eating may be connected to routine habits or emotional triggers. Before you begin eating, slow down and check in with yourself—ask if you’re truly hungry or just stressed.

Healthy Work Snacks

We tend to think of unhealthy foods when we hear the word "snacks," but periodically snacking on nutritious foods in between meals has been shown to help improve your focus and reduce energy crashes throughout the day. Healthy snacks also make it easier to avoid the temptation of sharable treats or vending machine goodies. Look for snacks that offer a mix of protein, fiber and healthy fats to keep you full and satisfied.

These ready-to-eat nutritious foods are strategic snack choices to grab when hunger strikes:

• Almonds
• Dark Chocolate
• Veggie Sticks
• Berries
• Avocados
• Whole-Grain Crackers

Trying new snack creations is a fun way to make healthy eating more enjoyable. Remember to have fun with the food on your plate—yes, even as an adult! Here are 38 simple snack ideas you can make and devour at home or bring with you to work. Others may even notice your new nutrition style and feel inspired to refresh their own eating habits too.

Before making any drastic changes to your eating habits, it's always a good idea to consult with your primary care physician first. They can provide you with recommendations and resources that are personalized to suit your specific health profile.

Thankfully, healthy eating habits don't have to start from scratch—especially if you're employed. Once you and your doctor have formulated an effective nutrition game plan, review your employee benefits to see if your employer is offering any resources that could help you jump-start your new nutrition goals.

Here are a few ways your benefits could support your nutrition goals:

• Coaching – Some Employee Assistance Programs (EAPs) offer free or discounted sessions with registered dieticians. Nutrition experts can help you plan your meals more effectively, find healthy snacks and learn how to understand food labels.
• Preventive care coverage – Annual check-ups, screenings and diagnostic tests are often covered at no cost under most health plans. This coverage can be a great tool to help you monitor changes in your health once you start implementing healthier habits.
• Wellness incentives – Your employer may offer rewards for logging meals or reporting healthy lifestyle changes.

Are you ready for a refresh? This season is the perfect time to enhance your nutrition habits with simple tools like meal planning and smart snacking. Your employer’s benefits can also help by offering access to nutrition support and financial protection like critical illness coverage. Visit our website today to learn how voluntary benefits can help you more effectively balance nutrition with life and work.