Does your morning rush mean skipping breakfast? Are you working through the lunch hour and missing a midday meal? Are late afternoon hunger pains leading you to fast, easy, less-than-nutritious comfort food?
If meal skipping is an unintended consequence of your busy schedule, Monique K. Dorsey, a registered dietitian with UT Physicians, has strategies to help ensure it doesn’t become the norm.
“Skipping a meal occasionally won’t significantly impact overall health for most people, but maintaining regular energy intake throughout the day is ideal,” said Dorsey.
She cautions against going so long without food that you feel intense hunger.
Hunger pain spiral
“You don’t want to allow yourself to feel extremely hungry,” warns Dorsey. “That’s when you tend to eat more than you typically would and crave comfort food over a balanced meal.”
Bring back breakfast
Dubbed the most important meal of the day, breakfast is the best time to consume most of your calories.
“Waking up and nourishing your body with breakfast will give you energy to start your day,” said Dorsey.
But the day’s first meal is commonly the most skipped. While you don’t necessarily have to eat first thing in the morning, especially if you’re not hungry, you should avoid regularly skipping it altogether.
Dorsey recommends having small, healthy foods on hand that need no preparation and are easy to grab on the go.
Healthy breakfast on the go
- Apple
- Banana
- Berries
- Granola bar (whole grain and high fiber)
- Grapes
- Protein shake
Place the fruit in a bowl on the counter where it is visible.
Snack attack
If hunger strikes between meal times, eat a snack.
“It is beneficial to have a small, balanced snack to prevent excessive hunger,” said Dorsey. “When we avoid excessive hunger, we can make more mindful choices for the next meal. Snacking gets a bad rap sometimes, but truthfully, it’s all about what you choose.”
Dorsey recommends fresh fruit or protein-based snacks to keep you full and satiated until your next meal.
Healthy snack options:
- Fruit
- Nut mix
- Peanut butter with crackers
- Trail mix (homemade with dried fruit and dark chocolate)
- Whole grain crackers with cheese
- Yogurt parfait
Plan ahead of time
To avoid skipping meals and to satisfy hunger pains with healthy foods, you have to plan ahead.
“Add these items to your grocery shopping,” said Dorsey. “If you have a really busy schedule, you want to plan for the week.”
Mindful eating
It’s okay to miss a meal, but be sure to plan what you will eat next.
“Try to stay mindful about nourishing your body even with a busy schedule,” said Dorsey.
Turning these tips into habits will help you maintain nutritional balance throughout your day and keep your body energized.
“There’s not a one-size-fits-all dietary practice,” said Dorsey. “Everyone’s body is different, and it’s important to tailor eating routines to individuals.”
