How to get nutrients when you're skipping important meals

You may find yourself in a period of life where you are so busy and stressed that you forget to even eat.

But when you skip meals, you miss out on essential nutrients that your body needs.

What happens to your body when you don't eat a meal?

Skipping a meal every now and then is not a cause for concern, but if you make it a habit, it can cause negative effects on your body, such as:

You have less energy.

Carbohydrates are like fuel for the body. Specifically, complex carbohydrates, which are slowly digested and provide energy throughout the day.

They also have B vitamins, which help your body release energy from food and support brain health.

You are more likely to eat more food

If you don't get enough fiber, your blood sugar will spike and drop, causing more hunger.

This increased hunger can lead to overeating, putting your weight at risk.

Your body can't repair itself.

When you skip a meal and deprive your body of protein, muscles cannot repair, rebuild, and recover properly.

The body can also break down your muscles to obtain energy.

How to make up for a missed meal?

To make up for a missed meal, you should consume a balanced meal at least twice a day.

How to build a balanced meal?

These nutrients will make up for what you are missing.

Protein sources such as:

egg

Beans

chickens

Tofu

cum

Nuts and seeds

Good sources of complex carbohydrates rich in fiber, such as:

Brown rice

Quinoa

Oats

Sweet potatoesWhole grain pasta

Beans

It is advisable to consume 20 to 30 grams of protein per meal to make up for what you lost earlier in the day.

A similar meal could be a plate of whole grain pasta + vegetables + cheese + another protein source like chicken or 1/2 cup of legumes

You should also consume snacks between your meals, which should be rich in nutrients.

This could be 1 cup of yogurt + 1/2 cup of granola + a handful of nuts/seeds + 1 cup of fruit.

Tips on how not to skip meals

If you forget breakfast or lunch, setting an alarm on your phone can prompt you to take a break to eat.

If you don't have time to eat breakfast, grab something light on the way out the door. Something small is better than nothing./AgroWeb.org