What's for Breakfast (and Lunch)?

Rise and shine! Time to get ready for another full day with extended hours on your feet.

*cracks open an energy drink*

Yet food may not be at the top of your priorities. You might wake up so early that skipping breakfast seems like the best option. You may work on a site with no decent restaurants or markets nearby, but don't like cooking or are too tired to pack your lunch. Or you take short breaks, so you get a bagel and hashbrown from Tim's.

Whether you are in construction, welding, electricity, or a different trade, grabbing a bite at work - let alone a healthy one - can be a challenge.

However, eating well throughout the day fuels your body to tackle those long shifts. And it doesn't have to be a complicated or expensive effort.

Why eating local and seasonal foods is good for you

Nourish your body

Local and seasonal foods tend to go from the farm to the store or market, meaning they are fresher and minimally processed. They carry more nutrients and fewer additives than ready meals or packaged items and are generally taste better. Think ripe tomatoes and bright basil vs. a jar of pre-made pasta sauce.

Support your community and environment

Loads of energy, waste, and packaging are required to transport and store food from across the country and the world. When you buy locally, you are not only supporting your grassroots farmers and community economy, but you are also reducing your environmental impact. And though specific local foods like fancy cheese and dry-aged meats can be pricey, buying in season means you can usually take advantage of great deals.

Wondering what foods are in season in spring? Check this guide.

How to eat healthy foods without complicating it or breaking your bank

Vet your restaurants

If you can easily access places to eat or shop during your shift, vet them to ensure you go for healthy and quality spots.

Toronto local foods to save for later:

IQ Food is one of our favourite options, with multiple locations throughout the city. It offers fresh, seasonal ingredients and nutrient-dense meals made from scratch in inspiring spaces.

There are also plenty of healthy eateries and restaurants to avoid going to the closest fast food chain or corner store.

PRO TIP: Let Google Maps vet healthy places for you by following these steps:

1. Tap on your Google Maps profile icon.
2. Go to Settings > Exploring places > Manage your preferences > Interested.
3. Tap on Add topic.
4. Add keywords like "Healthy food", "Organic produce", or any healthy places you liked from the above suggestions.
5. Tap on Add preferences when done.
6. Let the Google algorithm work its magic and make recommendations based on these selections.

You can also modify your dietary preferences to focus on vegan, vegetarian, kosher, and other categories.

Prep a no-cook meal on the go

No microwave or restaurant nearby? No problem! You can bring or buy ingredients at the closest farmer's market to prep a no-cook meal on the go or during your lunch break.

Get a can of black beans and chopped veggies for a quick salad bowl.

Or make a tasty sandwich with the best combination:

• 100% whole grain bread vs. white bread  -  Take advantage of whole grains' fibre and other nutrients instead of consuming a refined loaf with synthetic ingredients.
• Protein (e.g., boiled eggs, turkey, rotisserie chicken, tuna, hummus, mashed beans)  -  Keeps you full, supports your bone health, and lowers your blood pressure.
• Veggies and fruits (e.g., tomatoes, lettuce, sprouts, cucumbers, onions, peppers) - Increase your intake of fibre, vitamins, and minerals, and reduce your risk of cardiovascular disease, stroke, and cancer.
• Healthy fats (e.g., fatty fish, avocado, nut butter, olive oil) - Support your cholesterol levels and help you absorb vitamins and minerals, among other benefits.

PRO TIP: Take a look at these no-cook recipes for more inspiration!

Try a farm box

If you have zero time or desire to go to the store or farmer's market, consider a farm box.

These customizable baskets are packed with organic, seasonal, and sustainable foods from local farms and makers and delivered straight to your home.

Here are some of our favourite Ontario farm boxes:

• Mama Earth
• Sosnicki Organics
• Cooper's CSA
• Holland Marsh Food Market
• Fresh Box Market

Are prepared meal box subscriptions worth it?

Farm boxes are different from meal box subscriptions (e.g., Hello Fresh, GoodFood, Chef's Plate). Although these kits are convenient and allow you to experiment with new recipes, they can be expensive, carry a lot of packaging, and may not include local, seasonal, or organic ingredients.

PRO TIP: Check the farm box sizes before purchasing as they typically bring enough food for at least 2–3 people. You don't want any of that precious produce to go to waste!

Pack your food ahead of time

This might be the obvious last resort, but packing your meal beforehand ensures you have something with you no matter where you're working - and gives you control over the ingredients.

The key? Know what to buy and embrace the beauty of batch cooking or leftovers.

• Know what to buy: Reach for whole foods like fruits, vegetables, legumes, lean proteins, and healthy fats. Fresh ingredients are optimal, but pre-washed, pre-cut, frozen, or canned options are convenient time savers. The less processed and packaged, the better.
• Batch prep and cook like a pro: Wash and cut your produce at once to grab and use as needed. Separate and pre-pack your protein per servings before freezing them. Then, make batches of protein and side dishes (e.g., chicken, meatballs, roasted veggies, potatoes) and store them accordingly. Mix and match these during the week to get different combinations.
• Leverage leftovers: Had roasted chicken for dinner? Remove the bones and throw it between flax seed bread with some lettuce and tomatoes, and BOOM - you get an elevated chicken sandwich. Made a large pot of stew or soup? Heat some of it, pour it into a thermos, and take it with you. Got veggie leftovers? Add them to your scrambled eggs or omelette for an easy breakfast. Don't throw away your leftovers. Store them, reinvent them to create a new meal, or complement them with a nutritious takeout option (e.g., brown rice).

Here are some quick and healthy breakfast and lunch ideas you can pack for a busy workday.

PRO TIP: To help your food travel well, invest in a quality thermos, a sturdy lunch box, or a cordless heated lunch box that warms up your meals wherever you are.

Eating healthy IS doable!

Vetting your restaurants, prepping no-cook meals, buying farm boxes, and packing your grub gives you multiple alternatives to make healthy food the regular choice at work instead of the exception, without sacrificing flavour or your paycheck.

This also translates into eating healthier off work since ingredients will likely be already at home, and your habits will become second nature. Remember, the occasional unhealthy meal is not the end of the world. What matters is what you do consistently.

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Next month we'll dig deeper into meal planning and prepping for a busy day at work  -  no granola.

Have questions about how to maintain a healthy diet? I'm always here for you. Fill out this form, and I'll be in touch.