MY ANSWER: Getting the recommended servings of produce (or at least close to it) is what I consider the most important, followed by healthy protein and omega-3 fat sources. And when I’m busy or less prepared, vegetables fall by the wayside—without a doubt! This is followed by seafood or plant-based protein sources.
WHAT THIS MEANS: I need to have vegetables ready to reheat or toss into dishes so they are an easier food choice to grab and use in a meal. My grocery “essentials” to buy each week are leafy greens (two or three containers), two or three other vegetables (one of which can be used as a “base” for bowls, like spaghetti squash, cauliflower rice, or veggie noodles), two or three lean proteins (at least one of which is plant-based or seafood), and omega-3-rich snacks or condiments (nuts, oils, avocado, etc.). I also try to roast a batch of vegetables, make a veggie-carb substitute (see page 52), and have a healthy oil-based dressing on hand.
WHAT INFLAMMATORY FOODS DOES YOUR DIET CONTAIN MORE OF WHEN YOU’RE BUSY AND LESS PREPARED?
These are usually foods to avoid buying because they are what we tend to use as a “crutch” when we’re tired or busy. Having these on hand will detract from other foods that are now just as quick and healthier.
MY ANSWER: Refined grains, as well as whole grains that are easy to overconsume like pasta, sauces, and sides that are more processed. My protein sources also tend to be limited to meat and poultry.
WHAT THIS MEANS: I avoid buying refined snack foods and grains like pasta and bread products. Having these items on hand makes it too easy to ignore healthier items. To incorporate carbs, I focus on keeping on hand whole grains like brown rice and quinoa, corn tortillas, canned beans, and starchy vegetables like sweet potatoes.