The Easiest Way to Make Healthier Food Choices
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD. Click here to learn more about Mel’s personalized nutrition coaching services.
What do gooey cinnamon rolls, oversized muffins, and greasy pizza have in common? Besides being loaded with fat, sugar, and salt they are also ultra-processed foods found in airports and rest stops across the nation. Sure, you may come across the occasional over-priced, not-so-fresh fruit cup, but how often do you choose that?
Let’s face it, being unprepared when hunger strikes means being at the mercy of the nearest fast-food restaurant or food stand. It’s time to claim control over your food choices and health; to go from being a victim of your surroundings to victor!
The Prep-Ahead Food Bag
We were only married for a few months when my husband Wayne walked in on me one morning as I was packing an overstuffed lunch bag for work.
“That’s quite the feed bag you’ve got there, Mel!” he said.
After we enjoyed a good laugh at his silly, yet very accurate description of my lunch, I felt I had to explain. You see, my bag was full of the traditional lunch fare—salad, apple, and nutrition bar, but it was so much more than that. It was (and still is) a home for more than a half-day worth of food, including my breakfast and a late-afternoon snack.
I learned my lesson the hard way: If I didn’t pack it, I’d be tempted to raid the office candy jar or zip through the nearest drive-thru window. My food bag turned me into a victor of my food environment, and I am positive it can do the same for you!
How to Pack an Fx™-Approved Food Bag
You may be wondering what to pack in your food bag. The sky is the limit here, but if I could give you one piece of advice, it would be to pack something from each Fx™ Pillar. For example:
Pillar 1: Leafy Greens (pick 1–2)
- Salad made with lettuce or greens of your choice (Heinen’s Arugula or Super Energy Salad; Buckeye Fresh Romaine Lettuce)
- Wrap made from a leafy green and stuffed with your favorite fillings, like this Red Chard Chicken Salad Wrap
- Smoothie with added greens like kale, spinach, or beet greens, like this Clean Green Smoothie
- Brad’s Crunchy Kale
Pillar 2: Rainbow Fruits and Veggies (pick 2 veggies and 1 fruit)
- Salad made with leafy greens and raw chopped veggies (tomatoes, carrots, cucumbers, etc.)
- Smoothie with added berries and veggies, like this Strawberry Vanilla Beet Smoothie
- 1 serving of fruit as a snack or with your breakfast or lunch (apple, pear, orange, grapefruit, melons, berries, kiwi, etc.)
Pillar 3: Omega-3 Nuts and Seeds (pick one)
- Heinen’s Organic Ground Flaxseeds or Chia Seeds mixed in oatmeal or yogurt, or blended into a smoothie
- Small container (~¼ cup) of raw walnuts, almonds, cashews, pumpkin seeds, or sunflower seeds for snacking or sprinkling on salads
- Fx™-approved nutrition bars made with nuts and seeds (Wellwerks, Wise Bar, or Larabar)
- Mamma Chia Squeeze
- 1–2 tablespoons of Heinen’s Fresh Ground Almond or Walnut Butter blended into smoothies or served with apple slices and celery sticks.
Pillar 4: Protein (pick 1–2)
- Bean and quinoa salad: Heinen’s 3 Bean Blend (rinsed and drained) + Heinen’s Cooked Quinoa + chopped veggies + Heinen’s Mild Salsa
- ½ cup Seapoint Farms Edamame Organic Shelled Soybeans eaten as a snack or added to salad
- Smoothie with Ancient Nutrition Plant or Collagen Protein
- Fishwife Albacore Tuna on a salad or with Wasa Crispbread crackers
- Raw veggies with Cedar’s Reserve Roasted Red Pepper Hommus
Pillar 5: Whole Grains (pick one)
- Handful of Clusterbucks (sprouted buckwheat snack) added to yogurt or eaten as a snack
- Mush Overnight Oats
- Qi’a Superfood Oatmeal
- Heinen’s Fresh Ground Walnut Butter sandwich with Chia Smash Jam on Silver Hills Bakery or Ezekiel Bread
- Wasa Crispbread or Dare Grains First Whole Grain and Seed Crackers
Pillar 6: Functional Foods (pick one)
- Spoonful of Flanagan Farm Organic Sauerkraut on a salad
- One teaspoon of Heinen’s Organic Cacao, Beet, or Spirulina Powder blended in your smoothie or stirred into oatmeal or yogurt
- Heinen’s Organic Ginger Turmeric or Wheatgrass Shot for an afternoon boost
Mel’s Personal Prep-Ahead Food Bag
Here’s a peek inside of my typical prep-ahead food bag, along with the Fx™ pillars it fulfills. I hope it offers you a little inspiration as you prepare your own bag.
Breakfast
- Superfood smoothie made with leafy greens, berries, avocado, raw beets, and plant-based protein powder (Heinen’s Organic Spirulina Powder)
- Meets Fx™ Pillars: 1, 2, 4, 6
Lunch
- Mixed berries and seasonal fruit (diced melons, cherries, oranges, or fresh figs) mixed with cooked quinoa or steel cut oats and sprinkled with ground flax seed, walnuts, and hemp seeds
- Magic Veggie Jar (a Mason jar filled with a variety of raw veggies)
- Meets Fx™ Pillars: 2, 3, 4, 5
Snacks
- Wellwerks bar
- Raw broccoli or carrots with edamame beans
- Meets Fx™ Pillars: 2, 4
Key Takeaway
Just think, in under 10 minutes you can set yourself up for a day full of more energy, better nutrition, and a healthier body in the long run. So go ahead and let your imagination run wild as you pack your food bag … and don’t forget to have fun with this!
