Daily Nutrition Tips for Busy People: Fuel Your Day Right

Busy days need quick, healthy food to be eaten while on the move or while being at the workplace and remain attentive. Indian cuisine offers the widest variety of flavorfully healthy food that is easily made even for busy schedules. Here are some handy tips and recipes that fit the most perfectly into a busy day of keeping you fueled with least amount of effort.

A nutritious breakfast is what gets your metabolism kick-started. Look for a meal that contains complex carbs, protein, and healthy fats to sustain energy. Here are some quick Indian-inspired breakfast ideas:

Ragi Porridge with Banana and Nuts

Ingredients: 1/2 cup ragi flour, 1 cup milk or water, 1/2 banana (sliced), a handful of almonds and walnuts, and a touch of jaggery.

Instructions: Mix the ragi flour with the milk and stir on low flames till it thickens a little. Add jaggery as a sweetener; mix bananas and nuts as top-ings.

Oats Upma

Ingredients : Oats 1/2 cup, chopped vegetables ( carrots, peas, onions) along with curry leaves, mustard seeds and a pinch of salt.

Instructions: Roast oats for a few minutes, set aside, in the same pan heat oil, add mustard seeds, curry leaves, and vegetables. Sauté until soft. Add roasted oats and stir and cook for a few minutes with little water.

Masala Chana

Ingredients: 1/2 cup boiled chickpeas, a pinch of salt, red chili powder, and chaat masala.

 

Instructions: Mix boiled chickpeas with spices and serve. You may add some cucumber, tomato, and coriander for a more refreshing taste.

 

Dry Fruit Laddoos

 

Ingredients: 1 cup dates, 1/2 cup mixed nuts (almonds, walnuts, cashews), and 1 tablespoon desiccated coconut.

Instructions: Mix dates and nuts together until they form a sticky paste. Shape the mixture into small balls and roll them in coconut. This is one instant energy laddoo.

Roasted Makhana (Fox Nuts)

Ingredients: 1 cup makhana, 1 tsp ghee, pinch of salt and pepper.

Instructions: Roast makhana in ghee so that it becomes crispy and sprinkle with a pinch of salt and pepper. Crisp, filling, easy snack.

Balanced Lunches Ideas 

Lunch is one of the most important meals of the day, and must contain a mix of protein, fiber, and complex carbs so that energy could be sustained over a period of time. Here are some quick Indian lunch recipes:

Vegetable Khichdi

1/2 cup rice

1/4 cup moong dal

1 cup mixed vegetables (carrot, peas, beans)

cumin seeds

turmeric

Salt.

Instructions: Soak the rice and dal, wash and put the pressure cooker. Add vegetable pieces, turmeric, salt, and little water; all in one pot-this makes it wholesome and a perfect meal which will not burden your digestion system 

Paneer Wrap

Basic components: Whole wheat roti, 1/4 cup crumbled paneer, sliced bell peppers, sliced onions, chaat masala sprinkled

Instructions: Saute paneer in combination with veggies and spice with roti, which also a good high-protein snacking option.

Focus on hydration - Proper hydration is all you need for mental clarity and energy. Here are a few simple tips on staying hydrated:

- Bring a copper or steel water bottle to your workplace old-fashioned bottles keep water cool and refreshing all day long.

- Try cucumber, mint, and lemon infused water to get that refreshing flavor boost.

- Coconut water is the natural way to hydrate if you are an active person or need electrolytes.

Dinner Ideas: 

- Vegetable Dal

Ingredients: 1/2 cup lentils (moong or masoor dal), 1 cup chopped vegetables (such as spinach, carrots, tomatoes) spices :cumin, turmeric, salt.

Instructions: Boil the lentils in water along with turmeric and salt until soft. In a pan, temper cumin, add vegetables, mix with dal for a healthy dinner.

- Baingan Bharta with Roti

Ingredients: 1 large eggplant, 1 onion, 1 tomato, green chilies, cumin seeds, and salt.

Instructions: Roast the eggplant, skin on and mashed. In an oil pan, let seeds of cumin powder with onion and tomato to all mix together. You should serve it with roti- a light but satisfying meal.

Survive by Living on Meals Prep

By meal prepping you don't waste your precious hours and you are not losing even a minute to junking choices. Here are some fundamentals which can be prepared for seven-day Indian meals.

Chop Veggies Ahead of Time: Store pre-chopped veggies like carrots, bell peppers, and spinach in an airtight container and just grab them when you want.

Boil Lentils and Beans: Cook and keep ahead of time black chickpeas, kidney beans, or dal to use with the many dishes.

Lastly, listen to the signals from your body. Mindful eating helps understand the hunger cues and allows the food to be relished. Concentrate on nutrient-dense foods which will fulfill the needs of the body.

Quick Recipe Round-Up

These are a few quick and easy Indian-inspired recipes.

Poha: Rinse one cup flattened rice, then sauté mustard seeds, curry leaves, onions, and green chili. Add poha, turmeric, salt, and garnish with peanuts and lemon juice.

Cucumber Raita: Mix 1 cup yogurt with diced cucumber, pinch of salt, and roasted cumin powder. It is a refreshing side dish that goes well with almost everything.

Mung Dal Chilla: Mix 1 cup soaked mung dal, green chilies, and spices to make a batter. Pour this batter onto a hot pan like a pancake and cook on both sides. Serve with chutney.

 

These easy Indian-inspired meals make it more than possible to nourish well, no matter how fast or crazy your day is. With a bit of planning and using a few simple ingredients, you can fuel your body for each meal to make each enjoyable, energizing, and sure to please!

Happy eating!