Food and healthy eating habits have been on my mind a lot lately. I am completing a nutrition course for my nursing degree and just finished a big project in which I had to track my food intake and analyze how my diet fared in terms of calories, saturated fat, sugar, sodium, protein, carbohydrates, and all of the important vitamins and minerals. I am also working on an Ayurvedic consultation to learn more about my doshas and the foods/yoga/etc. that help keep me balanced. I'll be sharing more about that consultation in a week or two when I've had time to try out some of the recommendations (and I get a tea blend personalized to my dosha balace!).
As I've been scrutinizing my diet on these two levels, one thing has really jumped out: creating a routine around eating is one of the most important things I can do for myself. I like to think that I choose healthy foods most of the time (I always got the recommended fruit and veg in my nutrition report project!), but I can see that my unhealthy choices usually happen when I haven't planned properly for meals and snacks and let myself get too hungry. So, my new goal is to become a better planner and create an eating schedule that includes foods that are nutrient-dense and easy to digest.
My first step in this process is creating a make-ahead breakfast for the entire week. It includes a bunch of healthy ingredients, comes together in minutes if you make it assembly line-style, and makes it easy to eat a healthy meal on even the groggiest of mornings.
Here is my method:
1. Line up 7 containers to hold each day's meal. You can use little plastic bags like I did, or opt for glass jars or some other container. The choice is yours.
2. Go down the line and fill each container with the following ingredients: 1/2 cup of oats (just plain quick-cooking or rolled oats are fine), 1 tablespoon plain sliced almonds, 1 tablespoon raisins, 1 teaspoon
chia seeds.
3. Seal each container. Finished!
I eat this breakfast mix by pouring it in a bowl and adding 1/2 cup of plain almond or soy milk, stirring it, and letting it sit for a few minutes to soak up the milk and soften. You could also cook it in the microwave or on the stove as you would for oatmeal. I will often have a banana, too, if I'm feeling quite hungry.
Here are a few reasons I structured the recipe the way I did (besides the fact that it's so quick and easy!):
Oats are a whole grain and a good source of dietary fiber.
Raisins add a little sweetness and even contribute some extra fiber and iron.
Almonds are a good source of vitamin E, calcium, and the monounsaturated fats that reduce LDL cholesterol.
Chia seeds help you feel full and reduce food cravings. They are also rich in Omega-3 fatty acids.
Topping your breakfast mix with 1/2 cup of fortified almond or soy milk contributes calcium, vitamin D, and other vitamins, too.
I calculated the calories for this breakfast mix, including the plain almond milk I had in my fridge, and came up with 303 calories. That's a reasonable calorie intake for a small meal packed with nutrients. You could even add a piece of fruit and a cup of herbal tea!
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