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3 smart meals for busy days at work

Always eating on the go? Learn how to pump up your nutrition, writes Shikha Sharma.

brunch Updated: Sep 03, 2016 20:11 IST
Shikha Sharma
(Shutterstock)

As we rush from item to item on our to-do lists, we compromise on two major sectors of our personal health: nutrition and sleep. Therefore, deficiencies of vitamins D and B12, weak bones and muscles, liver problems, digestive problems, premature greying and hair fall, and frequent illness can all be blamed on poor nutrition and inadequate sleep.

But there are ways out. Here are three quick but nutritionally satisfying meals for days with deadlines.

Protein meal plan

Components:Make a health drink with 2 tbsp protein powder, one banana, 1 tsp wheat bran powder, 1 tsp honey.

Health value: Protein helps maintain muscle tissue and bones. Many protein powders contain essential multivitamins and minerals too. The banana provides enzymes along with natural fruit sugar. Bananas also work as a probiotic. The wheat bran prevents constipation and provides satiety.

Wholesome vegetable juice

Components: Vegetable juice (homemade is ideal but pre-packaged juice is fine), with an opened capsule of spirulina, 1 tbsp sprouted mung, a pinch of trikatu powder, and a pinch of amla powder.

Health value: The vegetable juice is rich in enzymes and multivitamins, and the spirulina powder from the capsule adds natural protein and minerals. Sprouted mung is rich in enzymes, natural plant proteins and antioxidants. Amla adds vitamin C, which builds immunity and is essential for the repair and regeneration of skin tissue. Trikatu powder helps improve digestion and metabolism.

Power breakfast

Components: To a pouch of ready-to-eat oats, add 1 tsp roasted oat bran, ½ tsp crushed flaxseed powder, some crushed almonds and walnuts, a pinch of cinnamon, a pinch of cardamom, chopped apples, a pinch of stevia powder or honey as a sweetener and skimmed milk to mix.

Health value: Oats and oat bran are rich in beta glucan which prevents cholesterol deposits in the heart. They also build satiety.

Flaxseeds provide omega 3 fatty acids and are good for hormonal disorders among women. Almonds and walnuts are rich in natural oils, which promote the health of the nervous system. Cinnamon is excellent for intestinal health, and cardamom prevents gas, bloating and nausea.

From HT Brunch, September 4

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